It seems that whenever people are looking to lose weight, they are told to work out, avoid sugar, have a low-fat diet, and eat a lot of protein. While this is true, there is still a set amount of protein people should be having. There are foods enriched with protein, such as seafood, white meat poultry, milk, cheese, yogurt, eggs, beans, soy, and lean beef—with each of these having their own benefits.

Seafood is usually low in fat, but those that do have slightly higher fat have omega-3 fatty acids, which are considered healthy fats especially for the heart. According to Dr. Dina, two types of fatty acids are “found in fish, such as salmon, mackerel, halibut, and other seafoods” and a third type is found in “plant sources such as flaxseed.”

Poultry contains less fat than dark meat. The skin has saturated fat, so it should be removed before cooking to gain more of the healthy benefits. Saturated fat is a type of fat that contains a high proportion of fatty acid molecules without double bonds and is less healthy in the diet than unsaturated fat.

Dairy products, such as milk, cheese, and yogurt contain calcium, and some even contain vitamin D in addition to protein. We should eat low fat dairy products. These will help strengthen our bones and teeth. It also helps prevent osteoporosis, which reduces the density and quality of bones and increases the risk of fracture as the bones become fragile. According to Neils Peter Moller and associates, there are proteins in milk that are “immunomodulatory,” which means they modulate immunity, which further reduces risk of illnesses.

Eggs are rich in proteins and are also the least expensive. Having eggs or greek yogurt at breakfast, along with a high-fibre grain like whole wheat toast, can help keep us fuller longer and eat less throughout the day. This breakfast also requires little time, so it is the most convenient for a healthy diet and the morning rush.

A half cup of beans contains the same amount of proteins as an ounce of broiled steak. Beans are also rich in fibre, which helps to keep us fuller for longer periods of time. Consuming 50 grams of soy daily helps lower cholesterol by 3%. It is good for diabetic patients as it will help control their cholesterol levels. For non-diabetic people, it will help prevent them from developing diabetes. Neither soy nor beans contain any fat and are good for your heart.

Lean beef contains some saturated fat but is also an excellent source of protein, zinc, iron, and vitamin B12. This should be something that is considered if you have low iron, anemia, or low vitamin B12.

If you are in a rush and have no time to cook a meal, consider having a meal replacement drink, cereal bar, or energy bar. As long as the product contains at least six grams of protein and is low in both sugar and fat, then you will get all the health benefits you need from having a cooked meal.