8 Non-Veg Sources Of Protein To Aid Your Weight Loss Journey

Protein is a necessary macronutrient that forms the building blocks of our bodies. It helps our bodies in maintaining muscle mass. It also aids in weight loss, provided you maintain a steady prescribed diet. A high protein diet is helpful in weight loss. Ideally, women need 50 grams of protein and men need 60 grams of protein on a daily basis to maintain healthy body mass. But, for people on a protein diet, the basic requirement can go much higher.

Protein And Weight Loss

Protein helps in weight loss is not a myth. People on high protein, low carbohydrate diets lose weight quickly. The body needs carbohydrates to produce energy and water is a byproduct of that process. When carbohydrates are cut out, the body starts metabolizing fat for energy and water. This process is called ketosis. The benefit of this process is that we don’t feel hungry, and that helps in weight loss. Ketosis can cause few discomforts like nausea, headaches, etc.


it is vital to include vegetables and fruits in protein rich diets, so that the body doesn’t lose out on other important nutrients and fiber.

So, before you start on your protein diet, know your protein rich foods. Here’s a list of foods that contain almost pure protein.

1. Turkey Breast

 Turkey breast is low in calories

It is a high protein, low fat part of turkey. It is one of leanest meats that you can consume. It is wonderfully rich in vitamin B complex, selenium, zinc and phosphorous. It is also a great source for tryptophan, which helps in the production of serotonin in our bodies. Serotonin helps in regulating our anxiety, mood and happiness. 100 grams of turkey contains 30 grams of protein.

2. Chicken Breast

 Chicken breasts are rich in protein

Chicken breast is one of the most highly consumed lean meats. It is

very high in its protein content. It is a great source of vitamin B complex, potassium, magnesium and iron. Consuming 100 grams of chicken breast can take care of 62% of our daily protein requirement. Wild, pasture-raised chicken can provide more nutrition than poultry chicken.

3. Egg White

Egg whites contain high quality protein

Egg is one of the most wholesome and nutritious foods found in nature. Egg yolk is the nutritious part of egg but it contains fat as well. Amazingly, egg whites consist only of quality protein and water. It is a great source of pure protein. 100 grams of egg white contains 11 grams of protein.

4. Tuna

Tuna is rich in omega-3

Tuna is one of the healthiest types of fish available. It is rich in protein and many other essential minerals. It consists of almost pure proteins. It is a great source of

omega-3 fatty acids. Omega -3 fatty acids play an important role in maintaining healthy body and mind. It aids in overcoming depression, preventing Alzheimer’s and helps in maintaining good bone and hormone health. Tuna contains high amounts of selenium. Selenium is vital in maintaining thyroid function. 100 grams of tuna provides 23 grams of protein.

5. Shrimp

Shrimps is a source of astaxanthin

Shrimps are delicious, low-calorie, protein-rich seafood. Size is no hindrance when it comes to nutrition for this tiny delicacy. It is rich in vitamin D, vitamin B complex, iron, phosphorous, selenium and copper. It contains astaxanthin, which protects our bodies from inflammation and oxidative damage. 100 grams of shrimp provides 20 grams of protein.

6. Tilapia

 Tilapia is a great source of protein

It is an inexpensive, commonly available fish. It is another protein-rich food which is relatively lower in calories. Although, it contains

omega-6 but it is of no great concern. It also contains various other beneficial nutrients like omega-3, Vitamin B complex, selenium etc. 100 grams of tilapia provides 26 grams of protein.

7. Salmon

If you’re looking for something that’s smooth on your digestion, your best bet is salmon. This is incredibly easy to digest and it’s a high-quality source of protein. One serving of salmon meets half the recommended amount of protein for a person. Remember to eat salmon in moderation because the calories can add on. The American Heart Association recommends to eat salmon twice a week for its protein and heart-healthy benefits.

8. Pork

Leaner cuts of pork are packed with protein and low in fat. Just make sure to pick pork tenderloin for a healthier choice. These are rich in vitamin B. You can roast, grill or make a stew out of it. Or

subsitiute it with chicken or beef in your regular dishes. Don’t forget to pair it with veggies for the extra dose of vitamins.

Now you can make informed choices about your protein diet and choose healthy lean meats over fatty meats, to aid your weight loss. Healthier choices will only help you achieve a healthier body.