Lean protein is essential for weight loss. It helps you feel full and aids in muscle recovery and growth — and the more muscle you have, the more calories you'll burn. That doesn't mean you have to eat the same baked chicken at every meal. Try mixing things up with Amy's picks.
- Salmon: "A 4-ounce cooked portion of salmon has fewer than 200 calories, yet offers 25 grams of protein," Amy told POPSUGAR. "Salmon (and other fatty fish) also provide EPA and DHA, omega-3 fatty acids that can help lower your risk of heart disease and boost brain health."
- Tofu: Plant-based proteins aren't just for vegetarians and vegans. Amy explained that a half-cup serving of tofu — which is made from soybeans — offers 22 grams of protein, but fewer calories and less fat than meats like beef and sausage.
- Pulses: Pulses like chickpeas, lentils, black beans, and dried peas are perfect for meal prep. "They make it quick and simple to prepare nutritious meals, like this vegetarian rice bowl," Amy said. "One study found that eating pulses daily can lead to a weight loss of close to a pound over a six-week period. It may not sound like much, but it adds up over time."