Depending on what your weight loss or weight gain goal is and depending on your current level of activity, you need to determine a healthy calorie budget and then follow it as closely as you can, in order to achieve your body goals. If you want to lose weight, then it may help you set a deadline and then take it one week at a time. Determine how much you can lose weight, without putting your health in danger. No matter what your calorie-budget is, it helps to know about certain healthy low-calorie high protein foods that you may add to your diet to expedite the weight loss process.
Cottage Cheese (or Paneer)
If you're a vegetarian and looking for great low calorie protein rich foods, then it doesn't get better than this - a 100 gm portion of cottage cheese contains just 98 calories and 11 gm protein.
If you need some good vegetables to accompany your meats, then spinach should be your top choice. The powerful vegetable (raw) contains just around 20 calories per 100 gm, along with almost 3 gm of protein.
Lentils are edible legumes that are very popular sources of protein, among vegetarians. Lentils are extremely low in calories and rich in protein. A 100 gm of boiled lentils contains 9 gm of protein, with just 116 calories.
Pisum sativum, or green peas, are also great protein-rich foods that you should add to your daily diet. A 100 gm portion of raw green peas contain just 81 calories and 5 gm of protein.
The popular dairy product dahi, or curd, is also a great low-calorie and high-protein option for those watching their weight. A 100 gm portion of curd contains just 98 calories and 11 gm of protein.
Another great veggie to add to your chicken or turkey sandwich or salad is mushroom. Technically a fungus, the mushroom (white, raw) contains 3.1 gm of protein per 100 gm, with just 22 calories.