Approximately 50 High Protein, Low Fat Foods are budget-friendly for everyone

By: BellyFatZoneTeam

Low-fat protein foods are always the foods we need and are good for our health, especially those who work out.

However, most of these foods are often quite expensive outside the supermarket, and we are not easily accessible, or only easily accessible to some people with good incomes.

However, high-cost foods don't need to be high in protein and low in fat.

Did you know that protein-rich foods are the most important nutritional components that help increase muscle and reduce fat effectively?
Approximately 50 High Protein, Low-Fat Foods are budget-friendly for everyone
Approximately 50 High Protein  Low Fat Foods are budget-friendly for everyone.
Therefore, Protein is always an indispensable food on the menu of people losing weight and gaining weight.

Most of us are only concerned with food that satisfies our palate and does not care about the health benefits, ignoring or underestimating the importance of protein-rich foods.

Protein is essential for health, especially for bodybuilders looking for muscle-building foods for the whole body.

BellyFatZone invites you to consult the protein foods that are low in fat, low in calories you should eat.

47 protein-rich foods that are best for bodybuilders, providing nutrients for fast muscle growth.

View more: Top Best Protein Powders 2020

A. Protein-rich food group: Vegetables

1. Broccoli

It is a protein supplement that is low in calories and very suitable for building an effective diet.


Every 100g of broccoli makes up about 2.8g to 3g of protein and some vitamins C, K, and potassium to help prevent oxidation, cancer, osteoarthritis, detox, as well as excellent support for weight loss.

2. Asparagus

In 100g, asparagus contains up to 2.2g of protein, high in nutrients and fiber, and low in sodium.


Asparagus also contains many different nutrients such as folic acid, fiber, potassium, vitamins A, C, and B6. It does not contain fat and cholesterol, thereby speeding up metabolism and burning fat to lose weight.

3. Spinach (spinach or spinach)

Adding a low-fat protein supplement is very good for those who want to lose weight beautiful skin.


100g of spinach, there are up to 3g of protein with lots of vitamins A, E, D, omega-3, and some other minerals beneficial to health.

When you choose the method of eating vegetables to lose weight, it is indispensable.

4. Vegetables

Vegetable shrinkage
Vegetable shrinkage

As a protein-rich food that not only helps with weight loss but also helps to cool the body, cook a delicious and nutritious vegetable broth, and be afraid to try it.

Moreover, vegetables are also a protein supplement. In 100g of vegetables, accounting for 3g of Protein.

5. Jute vegetables

Each 100g of jute vegetables contains 2.8 to 3g of protein, which helps laxative, good digestion, and cardiovascular support.

Jute vegetables
Jute vegetables

Besides this, food also has many vitamins and minerals to help heat, burn fat very well.

6. Pumpkin Vegetables

Add a vegetable that both helps beautify the skin but also effectively reduces weight. In 100g, pumpkin seeds contain 2.7g of protein, fiber, which helps reduce fat and prevent constipation.

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Stir-fried pumpkin with garlic.
Stir-fried pumpkin with garlic.

Pumpkin is a vegetable that gym people should add to their meals.

7. Morning glory

Add a cheap and easy-to-find protein-rich food that everyone can add to their weight loss menu.


Every 100g contains up to 3.2g of protein to help cool down extremely. Besides, it contains fiber content, helps to fill quickly, prevents fat accumulation, reduces fat.

Should choose clean and good spinach. Otherwise, it will affect health.

8. Mushrooms

Types of mushrooms
Types of mushrooms

In 100g, mushrooms contain 14g Protein, low fat, low calories, and many other minerals and vitamins; Help strengthen the resistance, protect the liver.

View: How to Use Whey Protein Powder to Gain Muscle?

B. Protein-rich food group: Legumes

1. Soy

100g of soybeans contain up to 36g of protein and amino acids so that soybeans can replace meat, fish extremely well.

It helps fight to age, beautifies the skin, and is also very effective, preventing obesity, balanced physique.


If it is roasted soybean, it contains 15g of protein, suitable for breakfast or snack.

2. Lentils

The next protein supplement is lentils. When cooked, 170g of lentils provides up to 18g of Protein.


3. Green beans

100g of green beans contains 23g of protein, which helps prevent heart disease, cure gout, reduces breast cancer, and boosts the immune system extremely well.

Besides, mung beans are also a high-protein protein food that is good for gym people.

4. Red beans

100g of red beans contain up to 22g of protein, and a lot of vitamins B1, B2, B6, and many minerals are foods that help cool and lose weight effectively.

5. Black beans

100g of black beans contain up to 24g of protein, which slows down the aging process, purifying the body.

Black beans
Black beans

6. Peas

Protein food group and extremely good for those who want to increase muscle when exercising. 100g of peas contains up to 21.8g of Protein. Folic acid and fiber help burn fat, effectively lose weight.

7. Peanuts (peanuts)

In 100g, peanuts contain about 27-28g of protein, which helps support blood circulation, increase memory, reduce cholesterol, lose weight. 2 tablespoons of peanut butter will provide 8 grams of protein.

8. Cicadas

It helps control sugar levels, boost metabolism, keep the heart-healthy. In 100g, beans contain 5g of protein and many vitamins B1, B2, C, and iron, low in fat and without cholesterol.

C. High Protein Foods: Meat

1. Duck meat

100g of duck meat contains up to 18 or 19g of Protein and many nutrient contents such as vitamins A, D, E, calcium, … have the ability to clear heat, detoxify, burn fat excessively good for people who want to lose weight.

Duck meat
Duck meat

2. Goose meat

100g of Goose meat contains 25-26g of protein and many nutrients such as iron, vitamin A, E, B1, calcium… This is a protein supplement to help lose weight.

Goose meat
Goose meat

3. Lamb

As a protein-containing food, lamb has many other nutrients such as A, B1, B2, B6, C, E, …


100g of lamb contains 17g of protein, zinc, and vitamin B2 to help reduce cholesterol, lose weight, burn belly fat, thighs.

4. Lean pork

100g of pork will contain up to 27g of protein and many other nutrients suitable for weight loss and good for those who exercise.

Lean pork
Lean pork

5. Beef

Beef can be a very healthy food that contains a lot of protein and several other essential nutrients.

Fresh beef
Fresh beef

100g of beef contains 28-29g of Protein with vitamins B6, B12, iron, zinc, …

6. Turkey meat

Turkey is the best source of animal protein, which weight loss should not be overlooked.

Turkey meat
Turkey meat

Every 100g turkey breast will contain up to 22.3 g of protein, and some other essential nutrients are perfect for the body.

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7. Chicken breast

Adding a protein supplement, healthy nutrition should be included in the menu for people losing weight.

From 95-100g of chicken breast, there will be 20-24g of protein and only 1g of fat, so chicken helps provide the necessary nutrients and calories without threatening your weight.

Chicken thighs contain only about 9g of protein, rich in omega-3 fatty acids, vitamins A, B3, and B6, …

Not only helps increase muscle mass for the Gym, but chicken breast is also a protein supplement to lose weight.
It increases muscle mass for the Gym, but chicken breast is also a protein supplement to lose weight.

D. Foods containing a lot of Protein: Fish and seafood

1. Tuna

A 100g fillet of tuna fillet contains about 26g of protein, the richest protein in fish; it also contains essential nutrients and fatty acids, omega-3 for brain and vision development.

2. Salmon

In 100g of salmon, it contains about 18.5 g of Protein.


Salmon is also a high-protein food combined with Omega-3 antioxidants, which positively impact weight loss and fat burning.

A meal of salmon mixed salad and many colorful vegetables brings appetite and provides full of protein and necessary fat.

3. Sardines

In 100g, sardines contain 24,6g of protein and essential minerals and vitamins that are very good for health, like vitamin A, calcium,…


Not only does it help in weight loss, but sardines are also a protein supplement that helps strengthen bones, boosts the immune system,

4. Shrimp

This is probably a high-protein food that is low in fat and low in calories, which is great for weight loss.

Protein and calcium foods are very good for health and weight loss.
Protein and calcium foods are very good for health and weight loss.

In 100g, shrimp contain up to 18.4g of protein and 200mg of calcium, and many omega-3 fatty acids have the antioxidant capacity, improve health.

Shrimp should be processed by steaming, boiling, baking, or cooking soup to retain the most nutritional value and not to raise bad cholesterol that affects the body.

E. Protein supplement foods: Fruits, fruits

1. Avocado

In 100g of avocado, it contains 2g of protein, 26% of vitamin K, 20% of folate, and some vitamins B5, B6, C, E, and potassium, and some natural minerals good for health.


Avocado also has the ability to control weight, prevent cancer, maintain healthy skin and safely lose weight.

2. Guava

In 100g, guava contains 2.6g of Protein; Works to improve the immune system, perfect for the digestive system, treat diabetes, lose weight, filter, and detoxify from the body.

3. Mulberry

Adding a protein-rich food that not everyone knows is mulberry. Every 100g of mulberry makes up 1.4g of Protein.

4. Apricots


100g of dried apricot contains 4,6g of Protein. Ability to brighten eyes, smooth skin, treat acne, and lose weight safely.

5. Pomegranate

Protein-rich foods should contain about 1.7g of protein per 100g, effective in protecting and restoring the liver. Also, foods rich in vitamin C help to lose weight effectively.

6. Kumquat (choke)

100g of kumquat contains 1.9g of Protein with some other nutritional ingredients such as vitamin C, iron. It is a protein-rich food that helps you lose weight effectively.

7. Passion fruit

A very healthy fruit because it contains many essential vitamins, it is also a cheap protein-rich food to support weight loss.

Passion fruit
Passion fruit

8. Jackfruit

In 100g, jackfruit contains 1.7g of protein, has a sweet taste, lots of vitamin C, and necessary nutrients for the body.

Jackfruit does not contain any saturated fat or starch at all, so you can rest assured to lose weight in this fruit.

9. Bananas

Not only good for digestion but also helps to lose weight effectively; it is a cheap protein supplement. Every 100g of banana has about 5g of Protein.

10. Dates

Every 100 grams of dates makes up about 1.8 grams of Protein. It is a healthy food rich in low-calorie protein, does not make you fat.

Palm fruit
Palm fruit

Some other protein-rich foods

1. Eggs

As a cheap protein-rich food, eggs help keep blood sugar levels stable and control sugar cravings.

As cheap protein-rich food, many eggs are included in their diet.
As a cheap protein-rich food, many eggs are included in their diet.

Why say eggs are functional foods? Protein because a large egg has about 6g of Protein. Egg yolks are especially beneficial because they contain more vitamins A, D, E, and choline, essential for metabolism.

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Eating eggs with vegetables for breakfast is a great option for people who are losing weight.

2. Brown rice

Why is the weight loss of brown rice used by many people? Because the first reason is that they are a food rich in protein and fiber, which helps you stay full and eat fast.

Brown rice - the protein food that many women use most to lose weight.
Brown rice – the protein food that many women use most to lose weight.

100 grams of brown rice contains 4.5 grams of protein and only 218 calories. Not only is it good for your health, but brown rice is also a low-calorie protein that is great for weight loss.

3. Yogurt

As a protein-rich and low-calorie food, yogurt also contains a good amount of calcium, which helps to lose weight effectively and looks beautiful.

White yogurt is made from pure fresh milk; every white yogurt cup means 245g contains about 9g of Protein.

Yogurt helps with beautiful skin weight loss.
Yogurt helps with beautiful skin weight loss.

4. Oats

In 100g of oats, it contains 14g of protein but low in calories, high in fiber, magnesium, and vitamin B1 to help you lose weight to keep the skin beautiful, transmitted by many women.

5. Squash

Each 84g pumpkin provides 1.2g of protein besides, contains antioxidants, vitamins, and fiber. As protein food provides effective weight loss. Pumpkin seeds also contain a lot of nutrients every day for the body.


6. Almonds

In 30g, almonds provide 7g of Protein, high content of monounsaturated fat helps reduce cardiovascular diseases, helps to lose weight great.


7. Melon seeds

It is a vibrant protein food that is a familiar snack for each person. Every single can of melon seeds contains about 31g of protein or 61% of the body's daily value.

8. Tofu

85g of tofu will provide 7g of Protein. Besides, it also contains many other nutrients such as calcium, iron, and vitamin B12 to help burn excess fat to lose weight.

9. Corn (corn)

100g of sweet corn contains about 3g of Protein. You can eat boiled corn; steam can also be added to noodles and salads to lose weight effectively.

10. Cheese

High in calcium, protein, and good fats, phosphorus, so creamy cheese is also considered a protein, low fat, and carbs food for weight loss.

Usually, 1 slice of cheese (100 grams) makes up 32g of Protein.


Lose weight menu with low-calorie, low-fat protein foods

1. The first menu


  • A cup of black, unsweetened, unsweetened black coffee can give sugar and reduce it gradually.
  • A piece of bread.


  • A piece of steamed salmon.
  • A plate of mixed greens. Should make a salad from carrots, tomatoes, and cucumbers will be better for the weight loss process.
  • A glass of green tea


  • 100gr of boiled lean meat
  • 1 plate of boiled vegetables
  • 1 apple or 1 cup of fruit juice.
Lunch is both delicious and effective for weight loss with salads and high-protein foods.
Lunch is both delicious and effective for weight loss with salads and high-protein foods.

2. The 2nd weight loss menu


  • A cup of black coffee
  • A hard-boiled egg and half a banana
  • If you are hungry, you can eat more almonds or pumpkin seeds.


  • 100gr of beef or chicken breast, or you can substitute pork tenderloin
  • 1 jar of unsweetened yogurt
  • 8 cookies and 1 apple.


  • Two slices of fried or grilled beef.
  • 1 bowl of soup and 1 carrot.

Easy High Protein Low Fat Meal Video:

Now, plan a reasonable diet and add these foods to the menu every day to increase muscle and lose fat in the most effective way!

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Hello dear, if you are reading this, you are responsible for yourself, your family and want to create more value for society. Keeping a flat belly and a toned body will help you have a much better work performance, and that will, of course, help you be more successful in life; we completely understand this.

BellyFatZone would like to leave these lines here for the most basic and understandable overview of how to regain a flat belly completely, tighten your body, and fight to age. This world is created with energy and matter; you probably know Albert Einstein, but science has found nothing but those two things.

And our body is no exception. To gain weight, you need to take in more calories than you burn each day and to lose weight, you need to do the opposite. But surely you don't want to leave behind a lot of wrinkles after that weight loss process. To solve them, the best way is to practice practical exercises.

Albert Einstein

But you also find you are too busy in this competitive life without much time to pay attention to the diet and less time to exercise, from which people create supplements. The best part is that you can save meal time by adding the right ingredients and doing the right exercises effectively, keeping you healthy in the long run.

Additional ingredients that support metabolism promote excess fat conversion into energy, or inhibit fat absorption are listed below. And currently, only one FDA-approved weight loss drug is also available. Free meal plans to help burn fat are easy to find around here. We hope these few things will help you to be healthier, more successful. - Bring Your Flat Belly Back, Toned and Young Again

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