10 High-Protein Foods to Keep You Satisfied on a Diet

Looking to shed a few kilos and keep those pesky hunger pangs at bay? You've come to the right place.

If you've found yourself constantly getting hungry between meals in your battle against the belt buckle, chances are, you're not eating enough protein.

Today, we're gonna get into the nitty-gritty of the high-protein foods that'll keep you feeling full and satisfied while you're watching your waistline. So, grab a cuppa and let's get cracking!

Before we jump into our top picks, let's chat about why protein is such a big deal when you're trying to lose weight.

Lose The Gut, Not Your Guns

Research shows that increasing your protein intake can help reduce body weight and enhance body composition — decreasing fat mass while preserving muscle. In other words, it helps you lose the right kind of weight while keeping you feeling fuller for longer. It's a win-win, fellas!

Your Body's Crucial Building Block

Protein also plays a crucial role in various bodily functions. It's essential for building and repairing tissues, making enzymes and hormones, and maintaining bone health, muscles, cartilage, skin, and blood. When you're on a weight loss journey, getting enough protein becomes even more important to ensure you're not losing muscle mass along with fat.

Burn Baby, Burn!

Moreover, foods high in protein have a higher thermic effect compared to fats and carbs. This means your body burns more calories digesting protein than it does digesting other key nutrients. So, by increasing your protein intake, you're not only staying fuller for longer but also giving your metabolism a little boost. Talk about killing two birds with one stone!

So, how much protein do you need per day when it comes to weight management? Well, it depends.

Research indicates that active individuals, especially athletes or bodybuilders, have higher daily protein requirements than the average person, particularly those engaged in strength training.

Depending on your activity level, you may need between 1.2 to 2.2 grams of protein per kilogram of body weight each day.

So, what foods are high in protein and versatile enough to fit into your everyday diet? Let’s explore.

1. Chicken Breast

Let's start with a classic — a mainstay in many a high-protein diet. Chicken breast is the go-to protein source for many a gym junkie — and for good reason. It's lean, versatile, and packs a serious protein punch. A 100g serving of skinless chicken breast provides around 31g of protein! That's enough to keep you going through a hard day's work or a tough workout at the gym.

Cooking tip: To keep your chicken breast juicy, try brining it before cooking. Mix 4 cups of water with 1/4 cup of salt, submerge the chicken for 30 minutes, then pat dry and cook as usual. You'll be amazed at the difference! 
If you need some recipe inspo, give our Chilli Chicken Burger a burl! Who said a balanced diet had to be boring?

2. Eggs

These little beauties are nature's perfect protein package. One large egg contains about 6.3g of protein. They're easy to prepare, affordable, and can be eaten any time of day. Whether you like 'em scrambled, poached, or in an omelette, eggs are a top choice for keeping hunger at bay.

Fun fact: The protein in animal sources such as eggs is considered a "complete protein" because it contains all nine essential amino acids that our bodies can't produce on their own.

3. Greek Yoghurt

For a quick and easy source of protein, Greek yoghurt is the way to go. A 170-g serving can pack up to 17g of protein. It's great on its own, mixed with some fresh fruit and sprinkled with nuts or pumpkin seeds, or used as a base for a protein-packed smoothie. Just make sure to choose plain varieties to avoid added sugars.

Pro tip: Use Greek yoghurt as a healthier substitute for sour cream in your favourite recipes. It'll add a protein boost while cutting down on calories and fat. Did somebody say loaded potato nachos with black beans and cheese?

4. Lean Cuts Of Beef

Who doesn't love a good steak? Lean beef is an excellent source of protein, with a 100g serving providing about 26g of protein. It's also rich in iron and B vitamins, which are essential for energy production. Just remember to choose leaner cuts to keep the fat content in check.

Buying guide: Look for cuts with "loin" or "round" in the name, like sirloin or eye of round. These tend to offer lean protein while still packing plenty of flavour. And always try to opt for lean ground beef for bolognese sauce and taco nights! 

5. Salmon

If you're after a protein source that's also rich in omega-3 fatty acids, which are excellent for heart health, salmon is your best mate. A 178g fillet of salmon contains about 39g of protein. This fatty fish is perfect roasted and served with veg or pan-fried with some lemon and herbs. You could even get creative and pop it in a fish taco! The possibilities are endless.

Did you know? Wild-caught salmon typically has a higher protein content and lower calorie count compared to farm-raised salmon.

6. Lentils

For our mates who follow a veggie or vegan diet, lentils are a fantastic plant-based protein source. A cup of cooked lentils provides about 18g of protein. They're also high in fibre, which helps keep you feeling full and supports gut health.

Recipe idea: Try making our hearty Lentil Soup with tinned tomatoes, frozen veg, and fresh herbs. It's a perfect protein-packed meal for chilly evenings.

7. Cottage Cheese

If you're after a high protein, low-calorie food, look no further than cottage cheese! Don't let its bland appearance fool you — cottage cheese is a protein powerhouse. A 113g serving contains around 12 grams of protein. It's also low in calories and fat, making it an excellent choice for those watching their weight.

Serving suggestion: Mix cottage cheese with some chopped fresh herbs and use it as a protein-rich dip for raw veggies. And if the texture isn't your thing, try blending it and using it as an alternative to cream in soups and pasta sauces!

8. Almonds

For a quick protein-packed snack, a handful of almonds is a solid good choice. A 28g serving (about 23 almonds) provides 6g of protein. Almonds are also rich in healthy fats and fibre, making them a satisfying choice between meals.

Storage tip: To keep your almonds fresh for longer, store them in an airtight container in the fridge. They'll stay crunchy and flavourful for months!

9. Tuna

Canned tuna is a convenient and affordable rich source of protein, perfect for quick meals. A 107-g can of tuna contains around 27g of protein. It's versatile, too — throw it in a salad, mix it with some low-fat mayo for a sandwich filling, or eat it straight from the can if you're in a hurry. Opt for light tuna for an even lighter alternative!

Sustainability note: Look for tuna brands that use sustainable fishing practices to help protect our oceans.

10. Pork Tenderloin

Rounding out our cracking sources of protein, we have pork tenderloin. This lean cut of pork provides about 26g of protein per 100g serving. It's a great alternative to chicken when you're looking to mix things up in the kitchen.

Cooking method: Try roasting your pork tenderloin with a rub of garlic, rosemary, and a touch of olive oil. It'll come out juicy and flavourful every time.

Now that we've covered our top 10 high-protein foods let's talk about how to incorporate them into your daily diet. Here are a few tips to help you boost your protein intake:

1. Start your day right: Kick off your morning with a protein-packed breakfast. Go for a Man Shake, or, if you feel like a change once in a while, try scrambled eggs with spinach, or Greek yoghurt topped with almonds and berries.
2. Snack smart: Keep high-protein snacks on hand for when hunger strikes. A Man Bar, a handful of almonds, a hard-boiled egg, or some cottage cheese with fruit are all great options.
3. Power up your salads: Add grilled chicken, tuna, or hard-boiled eggs to transform them into protein-rich meals.
4. Plan your meals: Make sure each meal includes a good source of protein. This could be a piece of lean meat, fish, or a vegetarian option like lentils or tofu.
5. Post-workout protein: After physical activity, protein is essential for muscle growth and recovery. Pack a protein powder shake and get those gains, mate!

Remember, the key is to spread your protein intake throughout the day rather than loading up on it all at once. This helps keep you feeling full and satisfied between meals and will hopefully stop you from reaching for sugary, high-fat snacks. 

Now, lads, if you're looking for a convenient and effective protein source to support your weight loss journey, look no further than The Man Shake. This Aussie-made meal replacement shake is designed specifically for blokes like us who want to shed kilos without sacrificing taste or satisfaction.

An excellent source of high-quality whey protein powder, The Man Shake not only curbs hunger but also helps maintain muscle mass during weight loss. It's formulated to provide essential nutrients, including vitamins and minerals, to support overall health while you're cutting calories.

What sets The Man Shake apart is its convenience. In our busy lives, it's not always easy to prepare protein-rich meals. That's where The Man Shake comes in handy. It's quick to prepare, easy to take on the go, and tastes great — no bland, chalky shakes here!

Plus, it's designed with the Aussie palate in mind. The flavours are spot on, from Coffee to Choc Honeycomb and more — making it a pleasure to drink rather than a chore. Whether you're replacing one meal a day or using it as a protein-packed snack between meals, The Man Shake can be a valuable tool in your weight loss arsenal.

There you have it — ten top-notch high-protein foods to keep you feeling full and satisfied while you're working on your summer bod. Remember, losing weight doesn't mean you have to go hungry!

By incorporating these high-protein foods into a healthy diet, along with The Man Shake, for those times when you need a quick and easy meal, you'll be well on your way to reaching your goals.

So, what are you waiting for? Get out there, stock up on these protein-rich foods, and start your journey to a healthier, leaner you. Mix it up, try new recipes, and don't be afraid to experiment. And on those days when you're short on time or just can't be bothered cooking, reach for The Man Shake. It's got your back when you need a reliable, protein-rich meal in a hurry. Remember, losing weight and getting healthy is a journey, not a sprint. There'll be ups and downs along the way, but with these high-protein foods in your corner and The Man Shake as your secret weapon, you're setting yourself up for success.

You've got this, mate!