Guide

High protein foods such as chicken, Greek yogurt, tofu, and beans help you lose weight by keeping you full and protecting muscle.

For losing body fat, lean proteins like chicken, fish, eggs, tofu, and lentils help curb hunger while protecting muscle.

High quality protein from dairy, eggs, lean meat, fish, soy, and legumes helps height growth in kids and teens alongside genes, sleep, and activity.

Protein to increase muscle size works best when most comes from whole foods, with whey or plant powders topping you up to 1.6–2.2 g per kg.

The best protein to increase weight comes from calorie-dense whole foods and shakes that help you eat more without feeling stuffed.

The best protein to lean out is a mix of lean whole foods and fast-digesting whey that keeps you full while preserving muscle.

The best protein to keep you full comes from slow-digesting, high-quality sources paired with fiber and healthy fats.

The best protein to lose belly fat comes from lean foods like eggs, fish, yogurt, tofu, and beans paired with smart calories and steady movement.

Higher protein from lean meat, fish, eggs, and plants helps you lose body fat by keeping you full while protecting muscle.

For most people, protein that helps fat loss and muscle gain comes from lean meat, dairy, eggs, and plant sources plus steady lifting most days.