Real Life Weight Loss Story: Eating More Of These 9 Protein-Rich Foods Daily Helped This Woman Lose 23 Kilos!

When it comes to losing weight, most of us immediately think of cutting calories and increasing protein intake. But with so many options out there, which protein-rich foods actually help with weight loss?

If you’re on a fat-loss journey, you’ve probably heard how essential protein is—it helps control hunger hormones, keeps you full for longer, boosts metabolism, and plays a key role in muscle preservation. However, tracking nutrients can be overwhelming, especially for those with a busy lifestyle.

Gen Cohen, a weight loss coach and fitness influencer, who successfully lost almost 50 lbs (23 kg) recently shared her “busy girl edition” of the top nine high-protein foods that helped her lose weight while maintaining a hectic schedule. Here's what she had.

9 High-Protein Foods for Weight Loss

1. Greek Yogurt

Gen swears by unsweetened, fat-free Greek yogurt as a staple in her diet. Packed with around 17 grams of protein per serving, it can be used in smoothies, parfaits, or as a base for high-protein sweet treats.

2. Protein-Packed Flapjacks

Flapjacks—typically made from rolled oats, fat, and sweeteners—can be a surprising protein source. Gen opts for a version containing 14 grams of protein. They’re a great breakfast option when paired with eggs and pre-cooked breakfast sausage.

3. High-Protein Milkshakes

For a quick protein boost, Gen enjoys milkshakes with around 26 grams of protein. She mixes them into coffee and smoothies or drinks them solo to curb cravings. You can make your own at home and add protein powder for an extra kick.

4. Hard-Boiled Eggs

“These are a fantastic breakfast or snack option,” Gen says. Hard-boiled eggs pack around 12 grams of protein per serving and can be added to tuna salad or snack plates for a protein-rich meal.

5. Granola with Oats and Honey

Instead of sugary desserts, Gen enjoys protein-rich granola (13 grams per serving) made with oats and honey. She sprinkles it on oatmeal, parfaits, and fruit bowls to satisfy her sweet tooth without derailing her diet.

6. Cottage Cheese

A powerhouse of protein, cottage cheese contains 14 grams per serving. “You can eat it with eggs, use it to make dips, or add it to various recipes,” she advises.

7. Chicken Breast Chunks

Lean and protein-dense, chicken breast packs 21 grams of protein per serving. Gen suggests using it as a salad topper, in stir-fries, or in simple chicken-based meals for easy and nutritious eating.

8. Teriyaki Chicken with Rice

“Perfect for a quick lunch or dinner!” Gen writes. When paired with rice and steamed veggies, this dish offers a whopping 31 grams of protein, making it a well-balanced meal.

9. Protein Bars

For on-the-go nutrition, Gen relies on protein bars with 20 grams of protein per serving. “I keep them handy for snacking at the gym, in the car, or when I’m on the move,” she shares.

Why Protein is Key for Weight Loss

According to Dr Richa Sharma, a certified nutritionist, protein plays a vital role in weight loss. “Protein helps reduce cravings, supports muscle repair, and increases metabolism,” she explains. “It also keeps you full, preventing unnecessary snacking.”

If you’re trying to lose weight and maintain muscle, high-protein foods can be game-changers. Whether it’s Greek yogurt, chicken breast, or protein shakes, incorporating these into your daily routine can help you stay on track.

Get Latest News Live on Times Now along with Breaking News and Top Headlines from Weight Loss, Health and around the world.