Canned tuna has 22 grams of protein and just under 100 calories per 3-ounce serving. That makes tuna 94 percent protein, with the remaining 6 percent of calories coming from fat—namely heart-healthy omega-3s, which have been associated with weight loss. Choosing “light” tuna means you’re getting the lower mercury option because it’s skipjack tuna, which is a smaller fish than the albacore tuna in canned “white” tuna. In addition to being one of the healthiest high-protein foods, tuna is rich in vitamins and minerals like niacin, selenium, and vitamin B12.
Canned tuna is also versatile—mix it with a little Greek yogurt, avocado, or hummus with fresh herbs, then spoon it into a whole wheat pita or lettuce boats with plenty of fresh veggies to round out your meal with flavor and filling fiber. Or for a low carb option, try this quick and easy Tuna and Green Bean Salad with Artichoke Hearts.
Chicken breast is a top entry for a protein-rich diet. It’s about 90 percent protein, providing 20 grams of protein and only 1 gram of fat per 3-ounce serving. Bumping up the lean protein in your diet has been linked to long-term weight loss since it keeps you full and satisfied without packing on calories. In fact, a 2015 review in The American Journal of Clinical Nutrition suggests higher protein diets may help people manage their weight. Keep a couple of seasoning blends on hand to keep your chicken breasts from getting boring—like chili powder and cumin for a Mexican-inspired meal, or rosemary and garlic for an Italian take.