10+ Protein Foods for Weight Loss

The stores in BulgarThey filled up on protein foods, like protein bars, skim milk, and whatnot. And that's great!

Many of them are a great way to add more protein to your diet, and adequate protein intake is key to good physical health and maintaining a healthy weight.

But not all protein foods are truly dietary, low-calorie or even healthy!

How to truly weed out protein foods from those who only deceive you?

To make your choice easier, in this article I have highlighted 8 protein foods to replace unhealthy options. 

This is not about meat, fish or eggs, which we all know are a good source of protein, and for more unconventional or lesser-known options with which we can replace higher-calorie foods in the diet.

All of the foods listed here are low-calorie protein foods that I regularly consume because they are truly high in protein and contain no hidden calories.

This article is not sponsored by any of the products, and if I mention a specific brand for a product, it is because I have not found another equivalent on the market.. 

If you find one, share it as a comment and after checking, I would be happy to include it in the article.

1. Protein bread instead of regular bread

Instead of giving up bread during a regimen or diet, choose a smart alternative that supports your diet.

Protein breads are exactly that, but they require careful selection, as many of them are high in calories and not that high in protein.

As an excellent example of a balanced product stands out „"Vita Fitness bread with flax, hemp, soy..."“, which offers 21 g of protein at only 230 kcal per 100 g. 

For comparison, standard white bread has 250-350 kcal per 100 grams. 

Thus, one slice (36 g) provides 7.5 g of protein and only 80 kcal, making it ideal for high-protein calorie-controlled diets.

This bread is a great base for a protein breakfast for weight loss – for example, a protein sandwich with protein cream cheese and fillet.

Another good protein snack for weight loss can be protein bread combined with cottage cheese, avocado, tuna or salmon.

In addition, it is a suitable addition to traditional dishes such as beans or lentils. Combining grains and legumes creates a complete amino acid profile and enhances the benefits of protein.

Another great option with 20g of protein and only 217 kcal per 100 grams is this Mio bread from CBA:

Both VITA and MIO bread are firmer in texture. 

If you prefer a soft protein bread, then the best option is Demea's protein bread, which I found at the Martini store:

2. Protein tortilla

Want to make a healthy doner? Lidl's protein tortilla is a much better choice than the standard wheat or whole grain one.

Typically, 100 g of high-protein tortilla provides about 18 g of protein and about 300 kcal.

One tortilla weighs approximately 40 g and is about 120 kcal and nearly 8 g of complete protein.

For comparison, regular wheat tortillas have similar calories but almost half the protein (about 2-3 g).

The protein tortilla tastes very similar to the standard tortilla – soft dough, with a slightly „wheaty“ profile, but a little thicker and chewier due to the higher protein content. This makes it a suitable base for:

• high-protein tortilla or doner, spread with protein cream cheese or skyr + vegetables, chicken fillet, tuna, eggs or cottage cheese;

• „"fitness quesadillas" - baked with cottage cheese or low-fat yellow cheese + pure turkey fillet;

• homemade protein „pizzas“ when you use tortillas as a crust;

• sliced and baked in the oven as protein-rich "chips" for salad or dip.

So with one simple swap - replacing the standard tortilla with a protein one - you significantly increase the protein content of the entire dish without increasing the calories, which is especially valuable in weight loss regimens while maintaining metabolism.

3. Protein Cream Cheese Instead of Butter or Margarine

Protein cream cheese is a great addition to protein bread for protein sandwiches. Can also be used on salads or as an additive for making protein pastries.

The best options are two:

• Protein Philadelphia is delicious, with a good consistency and creamy texture. It contains 11 grams of protein and 87 kcal per 100 grams of product.

• Low-fat Philadelphia.

For comparison, regular cream cheese can have over 250 kcal per 100 grams.[/caption]

4. Processed cheese 

Most types of processed cheese on the market are not particularly high in protein or dietary options, but quite by chance I found one exception with only 130 calories per 100 grams with nearly 10 grams of protein.

This is processed Merone cheese, which is sold in different flavors such as mushrooms, natural flavor, or with ham and spices.

Personally, I like its taste and texture. It's a great choice for making sandwiches and other dishes.

5. Nutritional yeast

6. Protein Yogurt

Skyr is a great source of protein, but if you don't like the texture and taste, there is also the option of protein yogurts.

Protein yogurt has the characteristic sour taste of yogurt, a more pleasant consistency, and a macronutrient composition quite similar to skim milk.

100 grams of the product contains about 8-10 grams of protein and only 50 kcal.

Here are two of the most popular options available in major supermarket chains in Bulgaria:

7. Any brand of Skyr (on its own, or as a protein supplement to yogurt or milk sauce/snowflake)

Skyr is a traditional Icelandic dairy product that resembles thick yogurt, but with a much higher protein content. 

100 g of skyr usually contains about 10–11 g of protein and only 0.2–0.5 g of fat, making it extremely suitable for people who want to increase their protein intake without eating excess calories. 

Plain natural skyr contains almost no additives and is rich in calcium. 

Rarely in only some flavored or fruity options however, manufacturers add small amounts of starch (as a stabilizer and for a thicker texture) and sugar, which slightly increases the carbohydrate content.

However, even these products cannot be defined as "harmful" as their basic profile remains high-protein and low-calorie density.

If this still bothers you, choose natural skyr, which does not contain any additives.

Skyr is available in almost every large supermarket/hypermarket.

If you add a handful of fruit (e.g. blueberries, raspberries, strawberries) to the skim milk, you will have a high-protein and delicious breakfast or snack for the day.

Warning, adding oats, seeds, and granola to skyr can make your breakfast high in calories, so avoid them or use a limited amount of them (e.g. 10-15 grams per serving).

8. Protein puddings and mousses (instead of high-calorie desserts)

If you don't mind added flavors and sweeteners (and science says you don't need to), then flavored fruit milks and puddings are another great option for protein nutrition.

They are quite sweet and can successfully replace various high-calorie desserts. They have 7-10 grams of protein and about 70 kcal per 100 grams of product.

Moreover, the abundance of flavors is immense. They have a soft and pleasant texture and in combination with fresh berries they are even more delicious!

They are available in all major chains, but the most popular options are: 

• Milbona from Lidl

• Yo Pro from Billa

• Kaufland

9. Low-fat cheeses and yellow cheeses (instead of fatty and mature cheeses)

Adding full-fat cheese to an otherwise healthy dish, such as a salad or vegetable dish, can actually change its nutritional profile in an unfavorable direction. 

Instead of increasing protein, we often add more fat and calories, which is undesirable when controlling weight, blood sugar, or other metabolic indicators.

However, not all cheeses are created equal. By choosing low-fat options, we can tip the balance in favor of protein. 

Thus, some of them can actually be defined as "high-protein" dairy products that contribute to a more balanced diet.

A good example is the low-fat products of the Bulgarian manufacturer „"Good"“.

• Their low-calorie cheese contains 184 kcal, 18.5 g protein, 12 g fat and only 0.5 g carbohydrates per 100 g of product.

• Their low-fat yellow cheese also has slightly less favorable values - 232 kcal, 26 g protein, 14 g fat and 0.5 g carbohydrates per 100 g. 

Another great protein cheese is Domlyan's. I found it at Billa, but I'm pretty sure it's available in many other stores. Note that the label is green and says "low-fat" - don't confuse it with the red label:

These nutritional indicators clearly show the advantage of low-fat dairy products – they retain the high protein content, but eliminate much of the excess energy density and unnecessary saturated fat. 

This makes them a valuable choice for both people in a calorie deficit and anyone who seeks to improve the quality of their diet without giving up the taste of traditional dairy foods.

10. Cottage cheese or curd (instead of brined cheese)

For those who love taste, every low-fat or skim cottage cheese or cottage cheese are also a great option for adding more protein to your diet.

They don't have the same firmness and saltiness, but they are a good addition to Shopska salad or cold watermelon. 

It contains about 90 kcal per 100 and 11 g of protein, it is suitable for making healthy patties or savory muffins, as well as for a number of other healthy dishes.

Unfortunately, you should be aware that cottage cheese is not suitable for some dishes due to its softer consistency (e.g. scrambled eggs). You can find it in almost any grocery store chain.

11. Protein ice cream (instead of regular)

While it doesn't have the same consistency as real ice cream, protein ice cream can be a great substitute for most people.

Although many products use the term protein ice cream, there are two truly protein and low-calorie options – those at Lidl and Kaufland:

Both options have about 130kcal/100g and 7g of protein. The entire bucket is 500ml or about 250g. 

• The flavors of gelatelli/lidl are salted caramel, stracciatella, and cocoa.

• At K-Classic/Kaufland they only have salted caramel and cocoa.

Which protein foods are NOT truly dietary or protein?

Protein bars

These are some of the most advertised high-protein products, and consumers immediately perceive them as protein foods for weight loss.

In addition, the label often says „"sugar free"“ or „"no added sugar", which further reinforces the impression that this is a low-calorie protein food suitable for weight loss.

But the reality is a little different.

Most protein bars contain a lot of fat and calories – in amounts that can easily be compared to those of common desserts, such as waffles and chocolates.

Yes, they have protein, but if your goal is weight control or healthier eating, these „fitness“ desserts often turn into a calorie bomb in disguise. 

A protein bar seems like a convenient dessert, a substitute for candy, waffles or chocolate, but it actually has almost the same calories.

Even the protein bars in Lidl on Milbon with quark (something like creamy cottage cheese) reach over 300 kcal per 100 grams.

Another popular option – FitSpo protein bars are over 350-400 kcal per 100 grams.

For comparison, most waffles are around 500 kcal per 100 grams, which is a little more caloric, but many times tastier.

Protein jam from Lidl

I was recently unpleasantly surprised by the label of this product, which, due to the small amount of protein added inside, is labeled as protein, and is also sugar-free.

But actually Collagen is not a complete protein., and its reception does not support in no way does it affect the building of new collagen in the human body, nor the synthesis of proteins in the muscles.

Due to the limited set of amino acids that collagen contains, withice its digestion, it is mainly used for energy.

The result is a sweet that contains about 200 kcal per 100 grams, and the indicated 10 grams of protein are not complete and we can simply cross them out.

Bread from METRO

Recently, a patient sent me a photo of this bread asking if it was suitable.

Unfortunately, the way this product is labeled is misleading, and in my personal opinion, the manufacturer even deserves to be sanctioned.

It has only 10 grams of protein, which is almost the same amount as regular white bread (8-9 grams of protein).

Even regular whole wheat bread has more protein than that...

But the most disturbing thing is the high fat content, which increases the calorie content of the bread by whole 40% again even compared to white bread, and most REAL protein breads.

This pseudo-protein bread from METRO has a mind-boggling 350 kcal per 100 grams, as opposed to the typical 250 kcal for white bread, or 220 kcal for the real protein options in this article.

Bor-Chvor cream cheese

I used to recommend this cream cheese, but it turned out that the manufacturer BOR CHVOR EOOD blatantly LIED about its composition.

The product has 20g of protein, but over 350 kcal per 100 grams, which is higher than even the most caloric and regular cream cheeses.

The worst thing is that until recently they lied that it was low-fat, and that it only had 80 kcal per 100 grams.

Be vigilant and read labels carefully!

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