Fiber And Protein Rich Food For Weight Loss

Beans and Legumes

Beans and legumes are your best bet for increasing your fiber intake. Lentils, kidney beans, edamame, navy beans, chickpeas, and black beans can be consumed.

Whole Grain Bread

True whole-grain bread contains over 4 or 5 grams of fiber per serving. Fortified whole-grain bread comes with over 10 grams of fiber per serving.

Air Popped Popcorn

In addition, air-popped popcorn without extra calories or artificial flavors is a nutritious snack for a diet for weight loss. 

Steel-Cut Oats

Steel-cut oats contain twice as much fiber as rolled oats. There are approximately 4.1 grams per 1/4 cup, which is 15% of the daily value. 

Almonds and Other Nuts

A handful of raw, natural, or unroasted almonds contains approximately 4 grams of fiber and 7 grams of protein. You can add them to oatmeal, salad, smoothies.


Chia, flax, and pomegranate seeds are high-fiber nutrients. Sprinkle a tablespoon of these nutrient-dense seeds on salad, smoothies.


Fresh whole fruits are abundant in fiber, water, and antioxidants. However, consuming the juice as opposed to the whole fruit with sediment does not provide the same amount of fiber. 

Lean Meat and Poultry

Lean cuts of meat and skinless poultry are excellent protein-rich food selections for a weight-loss diet as a whole.


Fatty fish, such as salmon and mackerel, are rich in protein and omega-3 essential fatty acids.


Eggs are one of the most popular, versatile, and affordable sources of protein.


Beans and legumes are popular options for vegetarians and vegans seeking protein. One cup of lentils contains roughly 18 grams of protein and 16 grams of fiber.

Dairy Products

Although dairy foods high in protein are healthful, those seeking to lose weight must consume them in moderation.

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