Category: Recipes, foods & drinks

In short: The high-fiber foods that give you the most fiber for the fewest calories are raspberries and blackberries (about 8 grams of fiber in a cup for roughly 60 calories, a sweet snack or topping), artichokes (6.8 grams in one medium artichoke, a vegetable side) and beans, lentils and split peas (7.5 to 9.6 grams in half a cup, plus 7 to 9 grams of protein, for main meals). Most American adults eat about 17 grams of fiber a day, well short of the 25 to 38 grams that is recommended, and a few of these foods a day closes most of that gap.

This list ranks 15 everyday whole foods by how much fiber they give per calorie, using USDA nutrition data for a normal portion. It sits next to two related pages. Our most filling foods list ranks foods by fullness research, and our look at fibermaxxing checks whether the trend of piling on fiber is worth it. Here you get the foods themselves, with the grams, so you can build meals around them. If you are thinking about a powder or capsule instead, our fiber supplements guide and psyllium vs glucomannan vs inulin comparison cover the evidence. This is general nutrition information; a registered dietitian can tailor it to you.

How much fiber you need, and how much most of us get

Dietary fiber is the part of plant foods your body can’t digest. The Adequate Intake set by the National Academies is 14 grams of fiber for every 1,000 calories you eat, which works out to about 25 grams a day for adult women and 38 grams for adult men. The Academy of Nutrition and Dietetics reports that the average American eats about 17 grams a day and only about 5% of people reach the recommended amount. On food labels, the FDA uses 28 grams as the Daily Value for fiber, and it calls a food high in a nutrient when one serving gives 20% of the Daily Value or more, which for fiber is 5.6 grams.

The 2025-2030 Dietary Guidelines for Americans don’t set a new gram target, but they ask people to prioritize fiber-rich whole grains, to eat vegetables and fruits throughout the day (3 servings of vegetables and 2 of fruit at 2,000 calories) and they note that high-fiber foods support a diverse gut microbiome. Every food on this list fits those groups: fruit, vegetables, whole grains, and beans, peas and lentils.

Why fiber helps with weight loss

Fiber adds bulk to food without adding many calories, and high-fiber foods such as berries, vegetables and beans are also full of water. That lowers a meal’s energy density (calories per gram), which is one of the most reliable ways to eat less without feeling hungrier. In a one-year trial of 97 women, those counseled to cut fat and eat more water-rich fruit and vegetables lost 7.9 kg, compared with 6.4 kg for those who only cut fat, and reported less hunger.

Two other studies point the same way. In the POUNDS Lost trial, 345 adults followed calorie-reduced diets for six months; fiber intake was the strongest single predictor of how much weight people lost, independent of calories and of whether their diet was high or low in fat, protein or carbohydrate, and it was linked with sticking to the diet. And in a 12-month trial of 240 adults with metabolic syndrome, a diet whose only goal was to eat more fiber led to weight loss close to that of the more complex American Heart Association diet:

2.1 kgEat more fiber (single goal)

2.7 kgAmerican Heart Association diet (many goals)

One goal vs many: weight lost in 12 months

Item	Value
Eat more fiber (single goal)	2.1 kg
American Heart Association diet (many goals)	2.7 kg

Average loss at 12 months; the difference of 0.6 kg was not statistically significant. The AHA diet may give up to 1.7 kg more.

Source: Ma Y et al., Annals of Internal Medicine 2015 (240 adults with metabolic syndrome) (checked on October 7, 2026)

Fiber matters beyond the scale. A 2019 series of reviews in The Lancet, covering 185 long-term studies and 58 clinical trials, found that people who ate the most fiber had 15% to 30% lower rates of heart disease, stroke, type 2 diabetes, colorectal cancer and early death than those who ate the least. Trials showed lower body weight, blood pressure and cholesterol with higher fiber intakes, and the biggest risk reductions were seen at 25 to 29 grams a day.

The 15 best high-fiber foods, ranked

How we ordered them: each food had to give at least 5 grams of fiber in a normal portion. Following our foods method (fullness and energy density first, then protein and fiber, then calories per serving), we ranked them by grams of fiber per 100 calories, because for weight loss the goal is a lot of fiber without a lot of calories. That puts berries and vegetables first and beans, peas and grains after them, even though beans have more fiber per portion. All numbers are for plain foods with no added salt, fat or sugar, from the USDA’s FoodData Central database. We did the math; we did not test anything in a lab.

Our 15 high-fiber foods, ranked by fiber per calorie

1. 1

   1. Raspberries

   Best for Sweet snacks and breakfast toppings

   • 8.0 g fiber in 1 cup (123 g)
   • 64 kcal
   • 12.5 g fiber per 100 kcal

   Maker-stated specs

   Price Grocery staple (fresh or frozen) (checked Oct 7, 2026)

   Drawback Fresh berries spoil within days; frozen ones keep for months

2. 2

   2. Blackberries

   Best for Yogurt bowls, oatmeal and desserts

   • 7.6 g fiber in 1 cup (144 g)
   • 62 kcal
   • 2.0 g protein

   Maker-stated specs

   Price Grocery staple (fresh or frozen) (checked Oct 7, 2026)

   Drawback Seeds bother some people; often pricier out of season

3. 3

   3. Artichoke

   Best for A slow, satisfying vegetable side

   • 6.8 g fiber in 1 medium cooked artichoke (120 g)
   • 64 kcal
   • 3.5 g protein

   Maker-stated specs

   Price Fresh, frozen or canned hearts (checked Oct 7, 2026)

   Drawback Whole artichokes take a while to cook; canned hearts can be salty

4. 4

   4. Brussels sprouts

   Best for Roasted or sauteed dinner sides

   • 6.4 g fiber in 1 cup cooked from frozen (155 g)
   • 65 kcal
   • 5.6 g protein

   Maker-stated specs

   Price Grocery staple (fresh or frozen) (checked Oct 7, 2026)

   Drawback Can cause gas; roasting with a lot of oil adds calories fast

5. 5

   5. Broccoli

   Best for The easiest everyday vegetable

   • 5.1 g fiber in 1 cup chopped, cooked (156 g)
   • 55 kcal
   • the lowest energy density here (0.35 kcal per gram)

   Maker-stated specs

   Price Grocery staple (fresh or frozen) (checked Oct 7, 2026)

   Drawback Just under the FDA's "high fiber" line (5.6 g) per cup

6. 6

   6. Navy beans

   Best for Soups, chili and bean salads

   • 9.6 g fiber in 1/2 cup cooked (91 g), the most per portion on this list
   • 127 kcal
   • 7.5 g protein

   Maker-stated specs

   Price Dried or canned in most stores (checked Oct 7, 2026)

   Drawback Canned beans can be salty; rinse them or buy low-sodium

7. 7

   7. Split peas

   Best for Thick, filling soups

   • 8.1 g fiber in 1/2 cup cooked (98 g)
   • 116 kcal
   • 8.2 g protein

   Maker-stated specs

   Price Dried, in most stores (checked Oct 7, 2026)

   Drawback Dried peas need a long simmer

8. 8

   8. Lentils

   Best for Quick plant protein for soups and bowls

   • 7.8 g fiber in 1/2 cup cooked (99 g)
   • 115 kcal
   • 8.9 g protein

   Maker-stated specs

   Price Dried or canned in most stores (checked Oct 7, 2026)

   Drawback Can cause gas and bloating at first; increase slowly

9. 9

   9. Black beans

   Best for Burrito bowls, tacos and salads

   • 7.5 g fiber in 1/2 cup cooked (86 g)
   • 114 kcal
   • 7.6 g protein

   Maker-stated specs

   Price Dried or canned in most stores (checked Oct 7, 2026)

   Drawback Canned versions vary a lot in sodium

10. 10

    10. Green peas

    Best for A freezer staple for any dinner

    • 7.2 g fiber in 1 cup cooked from frozen (160 g)
    • 125 kcal
    • 8.2 g protein

    Maker-stated specs

    Price Frozen, in most stores (checked Oct 7, 2026)

    Drawback A starchy vegetable, so more calories per cup than leafy greens

11. 11

    11. Pear (with skin)

    Best for Portable snacks

    • 5.5 g fiber in 1 medium pear (178 g)
    • 101 kcal
    • 0.57 kcal per gram

    Maker-stated specs

    Price Grocery staple (checked Oct 7, 2026)

    Drawback Most of the fiber is in the skin; peeled pears have less

12. 12

    12. Bulgur

    Best for A fast whole grain for salads and pilafs

    • 8.2 g fiber in 1 cup cooked (182 g)
    • 151 kcal
    • 5.6 g protein

    Maker-stated specs

    Price Dried, in most stores (checked Oct 7, 2026)

    Drawback Contains wheat and gluten

13. 13

    13. Kidney beans

    Best for Chili and rice-and-beans dishes

    • 5.7 g fiber in 1/2 cup cooked (89 g)
    • 112 kcal
    • 7.7 g protein

    Maker-stated specs

    Price Dried or canned in most stores (checked Oct 7, 2026)

    Drawback Raw or undercooked dried kidney beans can make you sick; canned are ready to eat

14. 14

    14. Chickpeas

    Best for Salads, roasted snacks and hummus

    • 6.2 g fiber in 1/2 cup cooked (82 g)
    • 134 kcal
    • 7.3 g protein

    Maker-stated specs

    Price Dried or canned in most stores (checked Oct 7, 2026)

    Drawback The most calorie-dense bean here (1.64 kcal per gram)

15. 15

    15. Edamame

    Best for A high-protein snack or side

    • 8.1 g fiber in 1 cup cooked (155 g)
    • 188 kcal
    • 18.5 g protein, the most on the list

    Maker-stated specs

    Price Frozen, in most stores (checked Oct 7, 2026)

    Drawback The most calories per portion here; contains soy

All 15 foods side by side

#	Pick	Best for	Key specs (maker-stated)	Price range	Last checked
1	Raspberries	Sweet snacks and breakfast toppings	8.0 g fiber in 1 cup (123 g); 64 kcal; 12.5 g fiber per 100 kcal	Grocery staple (fresh or frozen)	Oct 7, 2026
2	Blackberries	Yogurt bowls, oatmeal and desserts	7.6 g fiber in 1 cup (144 g); 62 kcal; 2.0 g protein	Grocery staple (fresh or frozen)	Oct 7, 2026
3	Artichoke	A slow, satisfying vegetable side	6.8 g fiber in 1 medium cooked artichoke (120 g); 64 kcal; 3.5 g protein	Fresh, frozen or canned hearts	Oct 7, 2026
4	Brussels sprouts	Roasted or sauteed dinner sides	6.4 g fiber in 1 cup cooked from frozen (155 g); 65 kcal; 5.6 g protein	Grocery staple (fresh or frozen)	Oct 7, 2026
5	Broccoli	The easiest everyday vegetable	5.1 g fiber in 1 cup chopped, cooked (156 g); 55 kcal; the lowest energy density here (0.35 kcal per gram)	Grocery staple (fresh or frozen)	Oct 7, 2026
6	Navy beans	Soups, chili and bean salads	9.6 g fiber in 1/2 cup cooked (91 g), the most per portion on this list; 127 kcal; 7.5 g protein	Dried or canned in most stores	Oct 7, 2026
7	Split peas	Thick, filling soups	8.1 g fiber in 1/2 cup cooked (98 g); 116 kcal; 8.2 g protein	Dried, in most stores	Oct 7, 2026
8	Lentils	Quick plant protein for soups and bowls	7.8 g fiber in 1/2 cup cooked (99 g); 115 kcal; 8.9 g protein	Dried or canned in most stores	Oct 7, 2026
9	Black beans	Burrito bowls, tacos and salads	7.5 g fiber in 1/2 cup cooked (86 g); 114 kcal; 7.6 g protein	Dried or canned in most stores	Oct 7, 2026
10	Green peas	A freezer staple for any dinner	7.2 g fiber in 1 cup cooked from frozen (160 g); 125 kcal; 8.2 g protein	Frozen, in most stores	Oct 7, 2026
11	Pear (with skin)	Portable snacks	5.5 g fiber in 1 medium pear (178 g); 101 kcal; 0.57 kcal per gram	Grocery staple	Oct 7, 2026
12	Bulgur	A fast whole grain for salads and pilafs	8.2 g fiber in 1 cup cooked (182 g); 151 kcal; 5.6 g protein	Dried, in most stores	Oct 7, 2026
13	Kidney beans	Chili and rice-and-beans dishes	5.7 g fiber in 1/2 cup cooked (89 g); 112 kcal; 7.7 g protein	Dried or canned in most stores	Oct 7, 2026
14	Chickpeas	Salads, roasted snacks and hummus	6.2 g fiber in 1/2 cup cooked (82 g); 134 kcal; 7.3 g protein	Dried or canned in most stores	Oct 7, 2026
15	Edamame	A high-protein snack or side	8.1 g fiber in 1 cup cooked (155 g); 188 kcal; 18.5 g protein, the most on the list	Frozen, in most stores	Oct 7, 2026

Navy beans, 1/2 cup9.6 g

Bulgur, 1 cup cooked8.2 g

Split peas, 1/2 cup8.1 g

Edamame, 1 cup8.1 g

Raspberries, 1 cup8 g

Lentils, 1/2 cup7.8 g

Blackberries, 1 cup7.6 g

Black beans, 1/2 cup7.5 g

Green peas, 1 cup7.2 g

Artichoke, 1 medium6.8 g

Brussels sprouts, 1 cup6.4 g

Chickpeas, 1/2 cup6.2 g

Kidney beans, 1/2 cup5.7 g

Pear, 1 medium5.5 g

Broccoli, 1 cup5.1 g

Grams of fiber per normal portion

Item	Value
Navy beans, 1/2 cup	9.6 g
Bulgur, 1 cup cooked	8.2 g
Split peas, 1/2 cup	8.1 g
Edamame, 1 cup	8.1 g
Raspberries, 1 cup	8 g
Lentils, 1/2 cup	7.8 g
Blackberries, 1 cup	7.6 g
Black beans, 1/2 cup	7.5 g
Green peas, 1 cup	7.2 g
Artichoke, 1 medium	6.8 g
Brussels sprouts, 1 cup	6.4 g
Chickpeas, 1/2 cup	6.2 g
Kidney beans, 1/2 cup	5.7 g
Pear, 1 medium	5.5 g
Broccoli, 1 cup	5.1 g

Plain foods, cooked without salt or fat where cooking applies. The FDA counts 5.6 g or more per serving as high in fiber.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation for the portions shown (checked on October 7, 2026)

Broccoli, 1 cup55 kcal

Blackberries, 1 cup62 kcal

Raspberries, 1 cup64 kcal

Artichoke, 1 medium64 kcal

Brussels sprouts, 1 cup65 kcal

Pear, 1 medium101 kcal

Kidney beans, 1/2 cup112 kcal

Black beans, 1/2 cup114 kcal

Lentils, 1/2 cup115 kcal

Split peas, 1/2 cup116 kcal

Green peas, 1 cup125 kcal

Navy beans, 1/2 cup127 kcal

Chickpeas, 1/2 cup134 kcal

Bulgur, 1 cup cooked151 kcal

Edamame, 1 cup188 kcal

Calories in the same portions

Item	Value
Broccoli, 1 cup	55 kcal
Blackberries, 1 cup	62 kcal
Raspberries, 1 cup	64 kcal
Artichoke, 1 medium	64 kcal
Brussels sprouts, 1 cup	65 kcal
Pear, 1 medium	101 kcal
Kidney beans, 1/2 cup	112 kcal
Black beans, 1/2 cup	114 kcal
Lentils, 1/2 cup	115 kcal
Split peas, 1/2 cup	116 kcal
Green peas, 1 cup	125 kcal
Navy beans, 1/2 cup	127 kcal
Chickpeas, 1/2 cup	134 kcal
Bulgur, 1 cup cooked	151 kcal
Edamame, 1 cup	188 kcal

All 15 portions are between 55 and 188 calories.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation for the portions shown (checked on October 7, 2026)

Berries and vegetables: the most fiber per calorie

The top five give 5 to 8 grams of fiber for 55 to 65 calories. Raspberries and blackberries are the standouts in the fruit aisle: a cup of either has nearly twice the fiber of a medium apple (4.4 grams in USDA data). Frozen berries are just as useful as fresh, cost less out of season and keep for months, so they are an easy way to add fiber to oatmeal, yogurt or a smoothie. Our high-protein smoothies use them that way.

Among vegetables, artichokes, Brussels sprouts and broccoli lead. Broccoli is the lowest-calorie food on the list per gram, so a big serving adds volume to any plate. If you don’t love one of these, other vegetables still count toward your total; they just give less fiber per cup. Roasting brings out sweetness, but measure the oil: one tablespoon of olive oil adds about 120 calories, more than a cup of Brussels sprouts.

Beans, peas and lentils: fiber plus protein

Beans and their relatives are the only foods on this list that are high in both fiber and protein. Half a cup of navy beans, split peas, lentils or black beans gives 7.5 to 9.6 grams of fiber and 7.5 to 9 grams of protein for about 115 to 130 calories. That pairing makes them useful when you are eating less, because both fiber and protein help with fullness. The Dietary Guidelines count beans, peas and lentils as both a protein food and a vegetable, and the Mediterranean diet and DASH diet both lean on them.

Canned beans are fine and save a lot of time. Rinsing and draining them, or buying low-sodium or no-salt-added cans, keeps the sodium down; the Dietary Guidelines advise less than 2,300 mg of sodium a day for people 14 and older. Edamame (young soybeans) sits last on our list only because it has the most calories per portion; it also has the most protein, 18.5 grams per cup, which is why it makes a good snack if you are trying to reach a protein target.

Whole grains and fruit

Bulgur, a quick-cooking cracked wheat, has more fiber per cup (8.2 grams) than brown rice or pasta, and it cooks quickly. Other whole grains count too, but they gave less fiber per calorie in USDA data, so they didn’t make the list: a cup of cooked whole-wheat pasta has 4.6 grams of fiber, half a cup of dry oats 4.1 grams, and a cup of cooked pearled barley 6.0 grams but 193 calories. A medium pear, eaten with the skin, has 5.5 grams of fiber, one of the highest for everyday fruit.

Some popular high-fiber foods are left out on purpose. Chia seeds have 4.9 grams of fiber in half an ounce, but at 69 calories that is a small spoonful, and seeds and nuts are easy to overdo. Half an avocado has 6.7 grams of fiber but 161 calories. Both are healthy foods; they simply give less fiber per calorie than the 15 above.

A sample day that reaches about 29 grams

You don’t need all 15 foods. Four simple choices spread across a day get you close to 30 grams of fiber for about 500 calories, leaving plenty of room for protein foods, dairy and the rest of your meals. Our 7-day weight-loss meal plan builds whole days like this at 1,500 and 1,800 calories, and our low-calorie, high-volume dinners use beans, lentils and vegetables as their base.

12.1 gBreakfast: 1/2 cup oats + 1 cup raspberries

6.2 gLunch: 1/2 cup chickpeas on a salad

5.5 gSnack: 1 medium pear

5.1 gDinner: 1 cup broccoli

One day, four fiber-rich choices

Item	Value
Breakfast: 1/2 cup oats + 1 cup raspberries	12.1 g
Lunch: 1/2 cup chickpeas on a salad	6.2 g
Snack: 1 medium pear	5.5 g
Dinner: 1 cup broccoli	5.1 g

Total 28.9 g of fiber for about 507 calories from these foods, before the rest of each meal.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation (checked on October 7, 2026)

Add fiber slowly

Going from 15 grams a day to 35 overnight is a recipe for gas, bloating and cramps. MedlinePlus, from the National Library of Medicine, advises adding fiber gradually over a few weeks and drinking plenty of water and other calorie-free fluids, because fiber pulls water into the gut. Some discomfort at first is common and usually settles as your body adjusts.

What high-fiber foods can’t do

Fiber is not a fat burner. In the trials above, fiber helped people eat less and stick with a lower-calorie diet, but weight loss still came from a calorie deficit; our calorie calculator estimates yours. Adding beans and berries on top of what you already eat won’t help much. Swapping them in for refined grains, sweets and chips will. For a bigger picture of eating well while losing weight, start at our nutrition hub, and for snack ideas see our healthy snacks guide.

If you take a GLP-1 medicine, high-fiber foods can help with constipation, a common side effect, but large amounts can also make fullness, gas or nausea worse. Our GLP-1 side effects guide and GLP-1 diet guide cover how people adjust.

In short: A low-calorie, high-volume dinner fills a big plate or bowl, often more than a pound of food, for under 500 calories, using vegetables, beans and lean protein instead of extra fat. Our top three are a chicken, lentil and vegetable soup (850 grams of food, 46 grams of protein, 427 calories, for people who love a big bowl), turkey meatballs with spaghetti squash (642 grams, 410 calories, for pasta night) and a turkey and bean chili (692 grams, 14 grams of fiber, 449 calories, for cooking once and eating twice). All 10 recipes are our own, and every number comes from USDA nutrition data.

These are dinners built on one idea from nutrition research: energy density, the number of calories in each gram of food. Lower-density meals let you eat a satisfying amount for fewer calories. Each recipe here gives 27 to 46 grams of protein and 7 to 14 grams of fiber for 370 to 494 calories, at 0.50 to 0.88 calories per gram. If you want single foods rather than full meals, see our most filling foods and high-fiber foods lists; for whole days of eating, see our 7-day weight-loss meal plan, which uses seven of these dinners. We did the math from USDA data; we did not test these in a lab.

Why volume helps: the energy-density research

Barbara Rolls and her colleagues at Penn State have studied energy density for decades. In one study, 24 women ate all their meals in the lab for two days at a time. When the researchers quietly lowered the energy density of every food by 25%, mostly by adding vegetables and using leaner ingredients, the women ate 24% fewer calories (575 a day), and their hunger and fullness ratings did not change. Cutting portion sizes by 25% reduced intake by only 10%.

10%Portions cut by 25%

24%Energy density cut by 25%

Lighter food vs smaller portions: calories eaten per day

Item	Value
Portions cut by 25%	10%
Energy density cut by 25%	24%

Drop in daily calorie intake: 231 kcal with smaller portions, 575 kcal with lower energy density; hunger and fullness ratings did not differ.

Source: Rolls BJ, Roe LS, Meengs JS, American Journal of Clinical Nutrition 2006 (24 women, 2-day crossover) (checked on October 7, 2026)

Over a longer stretch, the same idea helped with weight loss. In a one-year trial, 97 women with obesity who were counseled to eat less fat and more water-rich fruit and vegetables lost 7.9 kg, compared with 6.4 kg for those who only cut fat, and they reported less hunger. Neither group had a calorie goal. Soup and salad are the classic examples: a vegetable soup before lunch cut total meal calories by 20% in one study, and a large, lightly dressed salad first cut them by 12% in another.

The 10 best low-calorie, high-volume dinners

How we ordered them: every dinner had to stay under 500 calories and give at least 25 grams of protein and 7 grams of fiber. Following our foods method, we then ranked them by energy density, lowest first, because that is what makes a plate feel generous. Each recipe makes one serving, so multiply for a family or for leftovers.

Our 10 high-volume dinners, ranked by energy density

1. 1

   1. Chicken, lentil and vegetable soup

   Best for A big, warming bowl

   • 427 kcal
   • 45.7 g protein
   • 13.9 g fiber
   • 850 g of food (0.50 kcal per gram)

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback Takes about 30 minutes; use low-sodium broth

2. 2

   2. Turkey meatballs with spaghetti squash

   Best for Pasta night, lighter

   • 410 kcal
   • 29.5 g protein
   • 8.7 g fiber
   • 642 g (0.64 kcal per gram)

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback Baking the squash takes time; make it ahead

3. 3

   3. Turkey and bean chili

   Best for Cook once, eat twice

   • 449 kcal
   • 38.8 g protein
   • 13.7 g fiber
   • 692 g (0.65 kcal per gram)

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback Chili seasoning blends can add a lot of sodium

4. 4

   4. Shrimp marinara with zucchini noodles

   Best for A 20-minute weeknight dinner

   • 370 kcal
   • 37.2 g protein
   • 7.3 g fiber
   • 538 g (0.69 kcal per gram)

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback Needs a spiralizer or peeler; contains shellfish

5. 5

   5. Greek chicken and chickpea salad

   Best for No-cook summer dinners

   • 429 kcal
   • 39.6 g protein
   • 11.9 g fiber
   • 614 g (0.70 kcal per gram)

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback Measure the oil and feta; they add up fast

6. 6

   6. Chicken and vegetable stir-fry

   Best for A takeout-style plate at home

   • 473 kcal
   • 43.3 g protein
   • 12.6 g fiber
   • 654 g (0.72 kcal per gram)

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback About 715 mg sodium from the soy sauce

7. 7

   7. Cod with white beans, tomatoes and spinach

   Best for One-pan fish

   • 393 kcal
   • 44.8 g protein
   • 10.7 g fiber
   • 514 g (0.77 kcal per gram)

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback About 616 mg sodium from canned beans; rinse them

8. 8

   8. Chicken burrito bowl

   Best for Build-your-own family dinners

   • 443 kcal
   • 43.5 g protein
   • 14.0 g fiber
   • 570 g (0.78 kcal per gram)

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback About 603 mg sodium, mostly from salsa

9. 9

   9. Tofu and vegetable curry (dairy-free)

   Best for Plant-based eaters

   • 494 kcal
   • 32.6 g protein
   • 13.3+ g fiber
   • 604 g (0.82 kcal per gram)

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback The most calories and fat here, from coconut milk; contains soy

10. 10

    10. Sheet-pan salmon, broccoli and potatoes

    Best for Easy omega-3 dinners

    • 420 kcal
    • 27.6 g protein
    • 10.3 g fiber
    • 476 g (0.88 kcal per gram)

    Maker-stated specs

    Price Grocery staples (checked Oct 7, 2026)

    Drawback The smallest plate here; salmon is richer than white fish

All 10 dinners side by side

#	Pick	Best for	Key specs (maker-stated)	Price range	Last checked
1	Chicken, lentil and vegetable soup	A big, warming bowl	427 kcal; 45.7 g protein; 13.9 g fiber; 850 g of food (0.50 kcal per gram)	Grocery staples	Oct 7, 2026
2	Turkey meatballs with spaghetti squash	Pasta night, lighter	410 kcal; 29.5 g protein; 8.7 g fiber; 642 g (0.64 kcal per gram)	Grocery staples	Oct 7, 2026
3	Turkey and bean chili	Cook once, eat twice	449 kcal; 38.8 g protein; 13.7 g fiber; 692 g (0.65 kcal per gram)	Grocery staples	Oct 7, 2026
4	Shrimp marinara with zucchini noodles	A 20-minute weeknight dinner	370 kcal; 37.2 g protein; 7.3 g fiber; 538 g (0.69 kcal per gram)	Grocery staples	Oct 7, 2026
5	Greek chicken and chickpea salad	No-cook summer dinners	429 kcal; 39.6 g protein; 11.9 g fiber; 614 g (0.70 kcal per gram)	Grocery staples	Oct 7, 2026
6	Chicken and vegetable stir-fry	A takeout-style plate at home	473 kcal; 43.3 g protein; 12.6 g fiber; 654 g (0.72 kcal per gram)	Grocery staples	Oct 7, 2026
7	Cod with white beans, tomatoes and spinach	One-pan fish	393 kcal; 44.8 g protein; 10.7 g fiber; 514 g (0.77 kcal per gram)	Grocery staples	Oct 7, 2026
8	Chicken burrito bowl	Build-your-own family dinners	443 kcal; 43.5 g protein; 14.0 g fiber; 570 g (0.78 kcal per gram)	Grocery staples	Oct 7, 2026
9	Tofu and vegetable curry (dairy-free)	Plant-based eaters	494 kcal; 32.6 g protein; 13.3+ g fiber; 604 g (0.82 kcal per gram)	Grocery staples	Oct 7, 2026
10	Sheet-pan salmon, broccoli and potatoes	Easy omega-3 dinners	420 kcal; 27.6 g protein; 10.3 g fiber; 476 g (0.88 kcal per gram)	Grocery staples	Oct 7, 2026

Chicken, lentil and vegetable soup850 g

Turkey and bean chili692 g

Chicken and vegetable stir-fry654 g

Turkey meatballs with spaghetti squash642 g

Greek chicken and chickpea salad614 g

Tofu and vegetable curry604 g

Chicken burrito bowl570 g

Shrimp marinara with zucchini noodles538 g

Cod with white beans and spinach514 g

Sheet-pan salmon and vegetables476 g

Grams of food per dinner

Item	Value
Chicken, lentil and vegetable soup	850 g
Turkey and bean chili	692 g
Chicken and vegetable stir-fry	654 g
Turkey meatballs with spaghetti squash	642 g
Greek chicken and chickpea salad	614 g
Tofu and vegetable curry	604 g
Chicken burrito bowl	570 g
Shrimp marinara with zucchini noodles	538 g
Cod with white beans and spinach	514 g
Sheet-pan salmon and vegetables	476 g

One serving of each recipe as written below; 454 g is one pound.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation from the grams in each recipe (checked on October 7, 2026)

• Calories (kcal)
• Protein (g)

Soup42745.7

Meatballs41029.5

Chili44938.8

Shrimp marinara37037.2

Greek salad42939.6

Stir-fry47343.3

Cod and beans39344.8

Burrito bowl44343.5

Tofu curry49432.6

Salmon sheet pan42027.6

Calories and protein per dinner

Item	Calories (kcal)	Protein (g)
Soup	427	45.7
Meatballs	410	29.5
Chili	449	38.8
Shrimp marinara	370	37.2
Greek salad	429	39.6
Stir-fry	473	43.3
Cod and beans	393	44.8
Burrito bowl	443	43.5
Tofu curry	494	32.6
Salmon sheet pan	420	27.6

All 10 dinners are 370 to 494 calories with 27.6 to 45.7 g of protein.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation (checked on October 7, 2026)

The recipes

Each recipe makes one serving. Meat and fish weights are cooked weights. “Greek yogurt” means plain nonfat Greek yogurt, “brown rice” means cooked long-grain brown rice, and “canned tomatoes” are no-salt-added. Herbs, spices, vinegar and a light mist of cooking spray are not counted. Your brands will shift the numbers a little; the label on your package is the final word.

1. Chicken, lentil and vegetable soup

Soften 1/4 cup (40 g) chopped onion, 1/2 cup (61 g) sliced carrot and 1/2 cup (50 g) chopped celery in 1 teaspoon (4.5 g) olive oil. Add 1 1/2 cups (360 g) low-sodium chicken broth, 1/2 cup (120 g) canned tomatoes and 1/2 cup (99 g) cooked lentils, and simmer for 15 minutes. Stir in 3 ounces (85 g) diced cooked chicken breast and 1 cup (30 g) spinach until hot. 850 g of food for 427 calories, with 45.7 g protein and 13.9 g fiber. It’s the lowest energy density on the list, 0.50 calories per gram, because broth and vegetables make up most of the bowl.

2. Turkey meatballs with spaghetti squash

Roll seasoned 93% lean ground turkey into small meatballs and bake until 165 °F inside; a serving is 3 ounces (85 g) cooked. Warm them in 1/2 cup (128 g) low-sodium marinara and spoon over 2 cups (310 g) baked spaghetti squash strands, with 1 tablespoon (5 g) grated parmesan. Serve with a side salad of 2 cups (94 g) romaine dressed with 1 teaspoon (4.5 g) olive oil and 1 tablespoon (15 g) lemon juice. 410 calories, 29.5 g protein, 8.7 g fiber. Two cups of spaghetti squash have 84 calories, compared with about 349 in two cups of cooked whole-wheat spaghetti in USDA data. (We counted the turkey on its own; breadcrumbs or egg in the meatballs add a little.)

3. Turkey and bean chili

Brown 93% lean ground turkey in 1 teaspoon (4.5 g) olive oil with 1/4 cup (40 g) chopped onion and 1/2 cup (74.5 g) chopped red bell pepper; a serving is 3 ounces (85 g) cooked. Add 1 cup (240 g) canned tomatoes, 1/2 cup (89 g) cooked kidney beans, 1 cup (124 g) chopped zucchini, chili powder and cumin, and simmer for 20 minutes. Top with about 2 tablespoons (35 g) Greek yogurt. 449 calories, 38.8 g protein and 13.7 g fiber in 692 g of food. Chili keeps well, so make four servings and freeze some.

4. Shrimp marinara with zucchini noodles

Spiralize 1 medium zucchini (196 g). Saute 4 ounces (113 g) peeled shrimp with a clove of garlic (3 g) in 1 teaspoon (4.5 g) olive oil until pearly and opaque, add 1/2 cup (128 g) low-sodium marinara and 1 cup (30 g) spinach, then toss with the zucchini noodles and 1/2 cup (58.5 g) cooked whole-wheat spaghetti. Finish with 1 tablespoon (5 g) parmesan. Mixing real pasta with zucchini keeps the pasta feel for 370 calories, with 37.2 g protein. USDA lists no fiber value for this shrimp entry, so the 7.3 g we show comes from the vegetables and pasta.

5. Greek chicken and chickpea salad

Fill a big bowl with 3 cups (141 g) chopped romaine, 1 cup (104 g) sliced cucumber, 1 cup (149 g) cherry tomatoes and 2 tablespoons (20 g) sliced red onion. Add 3 ounces (85 g) sliced cooked chicken breast, 1/2 cup (82 g) cooked chickpeas and 1/2 ounce (14 g) crumbled feta. Dress with 1 teaspoon (4.5 g) olive oil, 1 tablespoon (15 g) lemon juice and oregano. 614 g of food, 429 calories, 39.6 g protein and 11.9 g fiber. A full tablespoon of oil instead of a teaspoon would add about 80 calories.

6. Chicken and vegetable stir-fry

Stir-fry 3.5 ounces (100 g) sliced chicken breast in 1 teaspoon (4.5 g) oil with a clove of garlic (3 g) until 165 °F. Add 1 cup (156 g) broccoli, 1/2 cup (74.5 g) red pepper, 1 cup (70 g) sliced mushrooms, 1 cup (70 g) shredded cabbage and 1/2 cup (61 g) sliced carrot, and cook until crisp-tender. Season with 1 tablespoon (14 g) low-sodium soy sauce and serve over 1/2 cup (101 g) brown rice. 473 calories, 43.3 g protein, 12.6 g fiber. Five vegetables make up more than half the plate by weight.

7. Cod with white beans, tomatoes and spinach

Soften 1/4 cup (40 g) onion and a clove of garlic (3 g) in 1 teaspoon (4.5 g) olive oil. Add 1/2 cup (120 g) canned tomatoes and 1/2 cup (131 g) rinsed canned white beans and simmer, then nestle in a cod fillet (about 5 ounces, 140 g cooked) and cover until the fish reaches 145 °F and flakes easily. Wilt in 2 cups (60 g) spinach and finish with 1 tablespoon (15 g) lemon juice. 393 calories with 44.8 g protein, the most protein per calorie on the list.

8. Chicken burrito bowl

Layer 2 cups (94 g) shredded romaine, 1/3 cup (67 g) brown rice, 1/2 cup (86 g) cooked black beans, 1/4 cup (41 g) corn kernels and 1/2 cup (90 g) chopped tomato. Top with 3 ounces (85 g) sliced cooked chicken breast, 1/4 cup (72 g) salsa and about 2 tablespoons (35 g) Greek yogurt in place of sour cream. 443 calories, 43.5 g protein and 14 g fiber. Set out the parts and let everyone build their own.

9. Tofu and vegetable curry (dairy-free)

Soften 1/4 cup (40 g) onion in 1 teaspoon (4.5 g) oil with curry powder and ginger. Add 1/2 cup (126 g) cubed firm tofu, 1 cup (107 g) cauliflower florets, 1/2 cup (120 g) canned tomatoes and 2 tablespoons (30 g) canned coconut milk, and simmer until the cauliflower is tender. Stir in 1/2 cup (80 g) frozen peas and 1 cup (30 g) spinach, and serve over 1/3 cup (67 g) brown rice. 494 calories, 32.6 g protein. USDA lists no fiber value for coconut milk, so the true fiber is a little above the 13.3 g shown. Light coconut milk would cut calories further.

10. Sheet-pan salmon, broccoli and potatoes

Toss 1 small red potato (138 g), cut into wedges, with 1 teaspoon (4.5 g) olive oil and roast at 425 °F for 15 minutes. Add 1 1/2 cups (234 g) broccoli florets and a 3-ounce (85 g cooked) salmon fillet, then roast until the fish reaches 145 °F. Squeeze over 1 tablespoon (15 g) lemon juice. 420 calories, 27.6 g protein, 10.3 g fiber. Salmon is the richest protein on this list, which is why it ranks last for energy density, and the Dietary Guidelines name omega-3-rich seafood as a source of healthy fats. (We used USDA’s boiled broccoli values for the roasted broccoli.)

How to make any dinner higher in volume

The 2025-2030 Dietary Guidelines for Americans suggest protein foods at every meal, vegetables and fruits throughout the day and whole grains in place of refined ones, and they advise less than 2,300 mg of sodium a day for people 14 and older. All 10 dinners stay well under that, at 129 to 715 mg each. To see how many calories fit your day, try our calorie calculator; for protein, our protein calculator. If you’d rather not cook every night, our meal delivery picks compare portion-controlled services, and our meal-prep containers make leftovers easy to pack. A kitchen scale helps you match the grams in these recipes.

What a high-volume dinner can’t do

A big, light plate makes a calorie deficit easier to live with, but it doesn’t burn fat by itself. These dinners help most when they replace richer meals, not when they’re added on top. If you take a GLP-1 medicine and feel full quickly, a very large plate may be more than you want; our GLP-1 diet guide covers smaller, protein-first meals. For more on eating well, start at our nutrition hub, and our Mediterranean diet guide covers a style of eating these recipes fit into.

Food safety and allergies

FoodSafety.gov lists 165 °F for chicken and turkey (including ground poultry), 145 °F for fish or until it flakes easily, shrimp cooked until pearly and opaque, and 165 °F for reheated leftovers. The recipes contain several of the nine major allergens the FDA names: milk (yogurt, cheese), fish (cod, salmon), shellfish (shrimp), wheat (pasta, soy sauce) and soy (tofu, soy sauce). The soup, meatballs (without parmesan), chili (without yogurt) and curry are easy to make dairy-free.

In short: A high-protein breakfast that helps with weight loss gives you about 20 to 35 grams of protein, some fiber and plenty of food on the plate for under 400 calories. Our top three are a chickpea shakshuka (21 g protein, 9 g fiber, 359 calories, for people who like a savory, warm plate), a Greek yogurt berry parfait (21 g protein in just 241 calories, a no-cook choice) and peanut butter protein oatmeal (25 g protein, 8.5 g fiber, for oatmeal lovers). All 15 recipes are our own, and every number comes from USDA nutrition data.

This list is about one meal: breakfast. If you want to eat more protein across the whole day, our guide to the high-protein diet covers how much, from which foods and what the research says about weight loss. Here you get 15 breakfasts, each 241 to 374 calories with 21 to 36 grams of protein, built and calculated from the USDA’s FoodData Central database. We did not test them in a lab or kitchen; we did the math so you can check it. There are eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, smoked salmon and turkey sausage, savory and sweet, with dairy-free and no-cook options.

Why protein at breakfast helps

Protein is the most filling of the three macronutrients, and breakfast is the meal where many of us eat the least of it. A cereal-and-juice morning often has 10 grams or less. Researchers at the University of Missouri have studied what happens when that changes. In one trial, 20 young women who usually skipped breakfast ate either a 350-calorie cereal breakfast with 13 grams of protein, a 350-calorie egg-and-beef breakfast with 35 grams, or nothing, for six days at a time. Both breakfasts reduced hunger compared with skipping, but the higher-protein one increased fullness more and, unlike the cereal breakfast, reduced evening snacking on high-fat foods compared with skipping. Total calories for the day did not differ between the breakfasts.

A follow-up ran for 12 weeks in 57 young people with overweight or obesity who skipped breakfast. Compared with continuing to skip, the 35-gram protein breakfast prevented body-fat gain and was linked with eating less over the day and feeling less hungry. When the researchers compared the high-protein and normal-protein breakfasts directly, though, they found no differences. So the honest takeaway is modest: a protein-rich breakfast can help with fullness and may make the rest of the day easier, but it is one helpful habit, not a shortcut. A broader research review suggested about 25 to 30 grams of protein per meal as a useful target.

The 15 best high-protein breakfasts under 400 calories

How we ordered them: every breakfast had to stay at or under 400 calories and reach at least 20 grams of protein. Following our foods method (fullness and energy density first, then protein and fiber, then calories), the eight recipes with at least 5 grams of fiber come first, ordered by energy density: calories per gram of food, where lower means more food for the calories. The seven with less fiber follow in the same order. That’s why a 237-calorie cottage cheese bowl sits at number 9: it is very light, but it has 4 grams of fiber. Sugar listed is total sugar, almost all from fruit, milk and vegetables; no recipe uses added sugar, syrup or juice.

Our 15 high-protein breakfasts, ranked

1. 1

   1. Chickpea shakshuka

   Best for A warm, savory plate with lots of volume

   • 359 kcal
   • 20.9 g protein
   • 9.4 g fiber
   • 0.69 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback The least protein on the list; takes about 20 minutes

2. 2

   2. Greek yogurt berry parfait

   Best for A no-cook, sweet breakfast

   • 241 kcal
   • 21.0 g protein
   • 7.2 g fiber
   • 0.76 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback Contains milk and tree nuts; 16 g natural sugar

3. 3

   3. Peanut butter protein oatmeal

   Best for Oatmeal lovers who want it to last

   • 366 kcal
   • 24.7 g protein
   • 8.5 g fiber
   • 0.83 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback Contains peanuts and milk; measure the peanut butter

4. 4

   4. Greek yogurt overnight oats

   Best for Make-ahead mornings

   • 369 kcal
   • 28.3 g protein
   • 8.6 g fiber
   • 0.88 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback Needs to soak overnight; 19 g natural sugar

5. 5

   5. Tofu scramble tacos (dairy-free)

   Best for Plant-based and dairy-free eaters

   • 371 kcal
   • 26.9 g protein
   • 9.2 g fiber
   • 1.09 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback Contains soy; one of the higher-calorie options

6. 6

   6. Black bean breakfast burrito

   Best for A breakfast you can eat on the go

   • 346 kcal
   • 25.9 g protein
   • 9.2 g fiber
   • 1.23 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback Highest sodium here (about 872 mg) from the tortilla, salsa and cheese

7. 7

   7. Grab-and-go protein box

   Best for No-cook mornings with eggs boiled ahead

   • 374 kcal
   • 22.4 g protein
   • 5.1 g fiber
   • 1.29 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback The highest-calorie recipe; contains eggs, milk and tree nuts

8. 8

   8. Edamame toast with poached eggs

   Best for A fresh take on avocado toast

   • 317 kcal
   • 25.8 g protein
   • 6.0 g fiber
   • 1.52 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback A smaller plate for the calories; contains soy, eggs and wheat

9. 9

   9. Savory cottage cheese bowl

   Best for The lightest breakfast on the list

   • 237 kcal
   • 26.6 g protein
   • 4.0 g fiber
   • 0.59 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 7, 2026)

   Drawback About 842 mg sodium; a no-salt-added cottage cheese cuts most of it

10. 10

    10. Egg-white frittata muffins with chicken sausage

    Best for Meal prep for the week

    • 315 kcal
    • 36.0 g protein
    • 3.4 g fiber
    • 0.77 kcal per gram

    Maker-stated specs

    Price Grocery staples (checked Oct 7, 2026)

    Drawback Low in fiber; bake and chill ahead

11. 11

    11. Veggie egg scramble with toast

    Best for A classic diner-style breakfast at home

    • 349 kcal
    • 29.2 g protein
    • 4.5 g fiber
    • 0.97 kcal per gram

    Maker-stated specs

    Price Grocery staples (checked Oct 7, 2026)

    Drawback Uses two whole eggs plus whites; a little under 5 g fiber

12. 12

    12. Smoked salmon toast

    Best for A weekend brunch feel

    • 293 kcal
    • 27.7 g protein
    • 4.6 g fiber
    • 0.98 kcal per gram

    Maker-stated specs

    Price Grocery staples (checked Oct 7, 2026)

    Drawback About 708 mg sodium; smoked fish isn't advised in pregnancy

13. 13

    13. Tempeh breakfast hash (dairy-free)

    Best for A hearty plant-based skillet

    • 326 kcal
    • 23.6 g protein
    • 4.7+ g fiber
    • 1.01 kcal per gram

    Maker-stated specs

    Price Grocery staples (checked Oct 7, 2026)

    Drawback USDA lists no fiber value for tempeh, so the true fiber is higher

14. 14

    14. Cottage cheese oat pancakes

    Best for Pancake cravings

    • 336 kcal
    • 27.9 g protein
    • 4.2 g fiber
    • 1.11 kcal per gram

    Maker-stated specs

    Price Grocery staples (checked Oct 7, 2026)

    Drawback Needs a blender; about 587 mg sodium

15. 15

    15. Turkey sausage and egg English muffin

    Best for Fans of the drive-through sandwich

    • 330 kcal
    • 24.5 g protein
    • 2.6 g fiber
    • 1.66 kcal per gram

    Maker-stated specs

    Price Grocery staples (checked Oct 7, 2026)

    Drawback The lowest fiber and highest energy density here; add fruit on the side

All 15 breakfasts side by side

#	Pick	Best for	Key specs (maker-stated)	Price range	Last checked
1	Chickpea shakshuka	A warm, savory plate with lots of volume	359 kcal; 20.9 g protein; 9.4 g fiber; 0.69 kcal per gram	Grocery staples	Oct 7, 2026
2	Greek yogurt berry parfait	A no-cook, sweet breakfast	241 kcal; 21.0 g protein; 7.2 g fiber; 0.76 kcal per gram	Grocery staples	Oct 7, 2026
3	Peanut butter protein oatmeal	Oatmeal lovers who want it to last	366 kcal; 24.7 g protein; 8.5 g fiber; 0.83 kcal per gram	Grocery staples	Oct 7, 2026
4	Greek yogurt overnight oats	Make-ahead mornings	369 kcal; 28.3 g protein; 8.6 g fiber; 0.88 kcal per gram	Grocery staples	Oct 7, 2026
5	Tofu scramble tacos (dairy-free)	Plant-based and dairy-free eaters	371 kcal; 26.9 g protein; 9.2 g fiber; 1.09 kcal per gram	Grocery staples	Oct 7, 2026
6	Black bean breakfast burrito	A breakfast you can eat on the go	346 kcal; 25.9 g protein; 9.2 g fiber; 1.23 kcal per gram	Grocery staples	Oct 7, 2026
7	Grab-and-go protein box	No-cook mornings with eggs boiled ahead	374 kcal; 22.4 g protein; 5.1 g fiber; 1.29 kcal per gram	Grocery staples	Oct 7, 2026
8	Edamame toast with poached eggs	A fresh take on avocado toast	317 kcal; 25.8 g protein; 6.0 g fiber; 1.52 kcal per gram	Grocery staples	Oct 7, 2026
9	Savory cottage cheese bowl	The lightest breakfast on the list	237 kcal; 26.6 g protein; 4.0 g fiber; 0.59 kcal per gram	Grocery staples	Oct 7, 2026
10	Egg-white frittata muffins with chicken sausage	Meal prep for the week	315 kcal; 36.0 g protein; 3.4 g fiber; 0.77 kcal per gram	Grocery staples	Oct 7, 2026
11	Veggie egg scramble with toast	A classic diner-style breakfast at home	349 kcal; 29.2 g protein; 4.5 g fiber; 0.97 kcal per gram	Grocery staples	Oct 7, 2026
12	Smoked salmon toast	A weekend brunch feel	293 kcal; 27.7 g protein; 4.6 g fiber; 0.98 kcal per gram	Grocery staples	Oct 7, 2026
13	Tempeh breakfast hash (dairy-free)	A hearty plant-based skillet	326 kcal; 23.6 g protein; 4.7+ g fiber; 1.01 kcal per gram	Grocery staples	Oct 7, 2026
14	Cottage cheese oat pancakes	Pancake cravings	336 kcal; 27.9 g protein; 4.2 g fiber; 1.11 kcal per gram	Grocery staples	Oct 7, 2026
15	Turkey sausage and egg English muffin	Fans of the drive-through sandwich	330 kcal; 24.5 g protein; 2.6 g fiber; 1.66 kcal per gram	Grocery staples	Oct 7, 2026

• Protein
• Fiber

Chickpea shakshuka20.9 g9.4 g

Berry parfait21 g7.2 g

PB protein oatmeal24.7 g8.5 g

Overnight oats28.3 g8.6 g

Tofu scramble tacos26.9 g9.2 g

Black bean burrito25.9 g9.2 g

Grab-and-go box22.4 g5.1 g

Edamame toast25.8 g6 g

Cottage cheese bowl26.6 g4 g

Frittata muffins36 g3.4 g

Veggie egg scramble29.2 g4.5 g

Smoked salmon toast27.7 g4.6 g

Tempeh hash23.6 g4.7 g

Cottage cheese pancakes27.9 g4.2 g

Turkey sausage muffin24.5 g2.6 g

Protein and fiber per breakfast (USDA data)

Item	Protein	Fiber
Chickpea shakshuka	20.9 g	9.4 g
Berry parfait	21 g	7.2 g
PB protein oatmeal	24.7 g	8.5 g
Overnight oats	28.3 g	8.6 g
Tofu scramble tacos	26.9 g	9.2 g
Black bean burrito	25.9 g	9.2 g
Grab-and-go box	22.4 g	5.1 g
Edamame toast	25.8 g	6 g
Cottage cheese bowl	26.6 g	4 g
Frittata muffins	36 g	3.4 g
Veggie egg scramble	29.2 g	4.5 g
Smoked salmon toast	27.7 g	4.6 g
Tempeh hash	23.6 g	4.7 g
Cottage cheese pancakes	27.9 g	4.2 g
Turkey sausage muffin	24.5 g	2.6 g

One serving of each recipe as written below. Tempeh fiber is a minimum because USDA lists no fiber value for tempeh.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation from the grams in each recipe (checked on October 7, 2026)

Cottage cheese bowl237 kcal

Berry parfait241 kcal

Smoked salmon toast293 kcal

Frittata muffins315 kcal

Edamame toast317 kcal

Tempeh hash326 kcal

Turkey sausage muffin330 kcal

Cottage cheese pancakes336 kcal

Black bean burrito346 kcal

Veggie egg scramble349 kcal

Chickpea shakshuka359 kcal

PB protein oatmeal366 kcal

Overnight oats369 kcal

Tofu scramble tacos371 kcal

Grab-and-go box374 kcal

Calories per breakfast

Item	Value
Cottage cheese bowl	237 kcal
Berry parfait	241 kcal
Smoked salmon toast	293 kcal
Frittata muffins	315 kcal
Edamame toast	317 kcal
Tempeh hash	326 kcal
Turkey sausage muffin	330 kcal
Cottage cheese pancakes	336 kcal
Black bean burrito	346 kcal
Veggie egg scramble	349 kcal
Chickpea shakshuka	359 kcal
PB protein oatmeal	366 kcal
Overnight oats	369 kcal
Tofu scramble tacos	371 kcal
Grab-and-go box	374 kcal

All 15 land between 237 and 374 calories, the size of a light meal.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation (checked on October 7, 2026)

The recipes

Each recipe makes one serving. “Greek yogurt” means plain nonfat Greek yogurt, “milk” means fat-free (skim) milk and “bread” means commercial whole-wheat bread. Herbs, spices, lemon juice, black pepper and a light mist of cooking spray are not counted. Swap in your own brands and the numbers will shift a little; the label on your package is the final word.

1. Chickpea shakshuka

Soften 1/4 cup (40 g) chopped onion and 1/2 cup (74 g) chopped red bell pepper in 1 teaspoon (4.5 g) olive oil. Add 1 cup (240 g) no-salt-added canned tomatoes, 41 g (about 1.5 ounces) drained canned chickpeas, cumin and paprika, and simmer until thick. Make two wells, crack in 2 large eggs, cover and cook until the whites and yolks are firm, then top with about 2 tablespoons (17 g) crumbled feta. It’s the biggest plate on the list (517 g) for 359 calories, with 20.9 g protein and 9.4 g fiber.

2. Greek yogurt berry parfait

Layer 1 container (170 g) Greek yogurt with 1/2 cup (62 g) raspberries and 1/2 cup (74 g) blueberries, and finish with 2 tablespoons (11.5 g) sliced almonds. No cooking needed: 21 g protein with 7.2 g fiber for 241 calories. Raspberries carry most of the fiber; frozen berries thawed overnight work too.

3. Peanut butter protein oatmeal

Cook 1/2 cup (40.5 g) rolled oats in 1 cup (245 g) milk. Off the heat, stir in 1/2 container (85 g) Greek yogurt and 1/2 tablespoon (8 g) peanut butter, then top with 1/2 cup (62 g) raspberries. Cooking the oats in milk and stirring in yogurt takes a 150-calorie bowl of oats to 24.7 g protein and 8.5 g fiber for 366 calories. Peanut butter is calorie-dense, so level the spoon.

4. Greek yogurt overnight oats

In a jar, stir together 1/2 cup (40.5 g) rolled oats, 1 container (170 g) Greek yogurt, 1/2 cup (122.5 g) milk and 1/4 ounce (7 g) chia seeds. Top with 1/2 cup (77.5 g) frozen blueberries, close the lid and refrigerate overnight. In the morning it’s thick, cold and ready: 28.3 g protein and 8.6 g fiber for 369 calories. Our meal-prep containers list covers containers that make this easy.

5. Tofu scramble tacos (dairy-free)

Crumble 1/2 cup (126 g) firm tofu into a pan with 1 teaspoon (4.5 g) olive oil, 2 tablespoons (20 g) chopped onion and 1/2 cup (74 g) chopped red pepper. Season with turmeric, garlic powder and black pepper, wilt in 1 cup (30 g) spinach, and spoon into 2 warm corn tortillas (48 g) with 2 tablespoons (36 g) salsa. Firm tofu made with calcium sulfate has 17 g protein per 100 g. Total: 26.9 g protein, 9.2 g fiber, 371 calories, no dairy or eggs.

6. Black bean breakfast burrito

Scramble 1 large egg with 2 large egg whites (66 g) until firm. Fill a whole-wheat tortilla (41 g) with the eggs, 1/4 cup (60 g) rinsed low-sodium black beans, 1/2 cup (15 g) spinach, 1/2 ounce (14 g) reduced-fat cheddar and 2 tablespoons (36 g) salsa, then roll it up. 25.9 g protein, 9.2 g fiber, 346 calories. Sodium is the highest here (about 872 mg); a lower-sodium tortilla or salsa brings it down.

7. Grab-and-go protein box

Pack 2 hard-boiled large eggs, 1 part-skim mozzarella string cheese (1 ounce, 28 g), 1 small apple (149 g) and 10 almonds (12 g). Boil a batch of eggs on Sunday and this is a no-cook breakfast all week. 22.4 g protein, 5.1 g fiber, 374 calories. FoodSafety.gov says hard-cooked eggs keep for 1 week in the refrigerator.

8. Edamame toast with poached eggs

Mash 1/2 cup (77.5 g) cooked shelled edamame with lemon juice, chili flakes and a pinch of salt, spread it on 1 slice (32 g) toasted whole-wheat bread, and top with 2 poached large eggs, cooked until firm. Edamame gives the green, creamy look of avocado toast with 11.9 g protein per 100 g. 25.8 g protein, 6 g fiber, 317 calories.

9. Savory cottage cheese bowl

Spoon 3/4 cup (170 g) low-fat (1%) cottage cheese into a bowl with 1 cup (149 g) halved cherry tomatoes and 1/2 cup (52 g) cucumber slices. Add black pepper, dill or an everything-bagel seasoning, with 1 slice (32 g) whole-wheat toast on the side. It’s the lightest breakfast here (237 calories, 0.59 calories per gram) with 26.6 g protein. Regular cottage cheese is salty: USDA lists 406 mg sodium per 100 g, against 13 mg for the no-salt-added kind.

10. Egg-white frittata muffins with chicken sausage

Per serving, whisk 5 large egg whites (165 g) with 1 large egg, then add 1 ounce (28 g) chopped lower-sodium chicken sausage, 1 cup (30 g) spinach, 1/4 cup (37 g) red pepper, 1 tablespoon (10 g) onion and 1/2 ounce (14 g) reduced-fat cheddar. Pour into 3 greased muffin cups and bake at 350 °F until set and 160 °F in the center. Serve with 1/2 cup (74 g) blueberries. The most protein on the list (36 g) for 315 calories. Multiply by four for the week; FoodSafety.gov lists 3 to 4 days in the fridge for baked egg dishes, or 2 to 3 months in the freezer.

11. Veggie egg scramble with toast

Sauté 2 tablespoons (20 g) onion and 1/2 cup (74 g) red pepper in 1 teaspoon (4.5 g) olive oil, wilt 1 cup (30 g) spinach, then scramble in 2 large eggs and 3 large egg whites (99 g) until firm. Serve with 1 slice (32 g) whole-wheat toast. Mixing whole eggs with whites keeps the yolk flavor and adds protein without many calories (egg white has 52 calories per 100 g, whole egg 143). 29.2 g protein, 4.5 g fiber, 349 calories.

12. Smoked salmon toast

Stir dill and lemon into 1/2 container (85 g) Greek yogurt and spread it on 2 slices (64 g) toasted whole-wheat bread. Top with 2 ounces (57 g) smoked salmon, 1/2 cup (52 g) cucumber slices and 2 tomato slices (40 g); capers optional. 27.7 g protein, 4.6 g fiber, 293 calories. We used USDA’s regular smoked salmon (672 mg sodium per 100 g); lox-style salmon is far saltier (2,000 mg per 100 g).

13. Tempeh breakfast hash (dairy-free)

Dice 1/2 cup (75 g) potato and cook it in 1 teaspoon (4.5 g) olive oil until golden. Add 100 g (about 3.5 ounces) cubed tempeh, 1/4 cup (40 g) onion and 1/2 cup (74 g) red pepper, cook until the tempeh is browned and hot, and fold in 1 cup (30 g) spinach. Season with smoked paprika. 23.6 g protein and 326 calories. USDA’s tempeh entry has no fiber value, so the 4.7 g we list counts only the vegetables; the real total is higher.

14. Cottage cheese oat pancakes

Blend 1/2 cup (113 g) low-fat cottage cheese, 1 large egg, 1 large egg white (33 g), 1/3 cup (27 g) rolled oats, cinnamon and a little baking powder until smooth. Cook 3 small pancakes in a pan with 1 teaspoon (4.5 g) oil until set in the middle, and top with 1/2 cup (76 g) strawberry halves. 27.9 g protein, 4.2 g fiber, 336 calories.

15. Turkey sausage and egg English muffin

Cook a 2-ounce (57 g) turkey sausage patty to 165 °F and fry 1 large egg until firm. Stack them on a toasted whole-grain English muffin (57 g) with 1/2 cup (15 g) spinach and a tomato slice. 24.5 g protein and 330 calories, but only 2.6 g fiber, so add a piece of fruit or a handful of berries if you can. It’s last on our list because it’s the most calorie-dense, not because it’s a bad choice.

Build your own high-protein breakfast

How much protein you need over a day depends on your size, age and activity; our protein calculator gives an estimate, and the macro calculator shows how it fits with carbs and fat. A bigger breakfast helps most when it replaces something less filling, such as a pastry, rather than adding to what you already eat, because weight loss still comes down to a calorie deficit. The calorie calculator estimates your daily needs. Portions are easier to get right with a kitchen scale for the first couple of weeks.

• Short on time? The parfait, overnight oats, protein box and cottage cheese bowl need no cooking in the morning.
• Prefer to drink breakfast? Our high-protein smoothies use the same approach in a glass, and our best protein powders list covers certified powders if you want an extra scoop.
• Not hungry in the morning? That’s fine. Breakfast isn’t required for weight loss; if you prefer a later first meal, our intermittent fasting guide explains that approach, and any of these recipes works as a lunch.
• Batch it. Frittata muffins, boiled eggs, overnight oats and burritos all keep in the fridge for several days.

What a high-protein breakfast can’t do

No breakfast burns fat by itself, and protein is not magic. In the 12-week trial, the high-protein breakfast beat skipping breakfast, but it did not clearly beat a normal-protein breakfast of the same calories. What these recipes offer is a filling start that makes the rest of the day easier to manage. If you don’t feel full after a breakfast like these, try a recipe with more volume (the shakshuka, cottage cheese bowl or parfait), or look at our most filling foods and healthy snacks guide. More on eating well is in the nutrition hub.

If you take a GLP-1 medicine and have a small appetite, a compact protein breakfast such as the frittata muffins or the parfait can make your protein target easier to reach and help protect muscle; our GLP-1 diet guide has more, and strength training is the other half of keeping muscle.

Food safety and allergies

FoodSafety.gov says to cook eggs until the yolk and white are firm, to cook egg dishes such as frittatas to 160 °F, poultry sausage to 165 °F and other sausage to 160 °F, and to reheat leftovers to 165 °F. Every recipe here contains at least one of the nine major food allergens the FDA names: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame. The tofu tacos (on corn tortillas) and the tempeh hash avoid milk, eggs and wheat but are soy-based. Swaps are easy: oats or berries for almonds, corn tortillas for wheat, and egg-free recipes for egg ones. Check package labels too, since bread, tortillas and sausages can contain several allergens.

In short: A smoothie helps with weight loss when it works like a small meal: at least 20 grams of protein, some fiber and lots of volume for its calories. Our top three are a chocolate cherry smoothie (27 g protein, 264 calories), a raspberry avocado smoothie (20 g protein, 11 g fiber) and a triple-berry Greek yogurt smoothie (25 g protein, 10 g fiber). All ten use everyday groceries, and every number comes from USDA nutrition data.

These are InstaTuck’s own recipes, built and calculated from the USDA’s FoodData Central database rather than taken from a brand. We did not test them in a lab; we did the math so you can check it. Each recipe makes one large serving (about 1.5 to 2.5 cups). The protein comes from foods such as Greek yogurt, milk, kefir, soy milk, cottage cheese and tofu, so no powder is needed, though you can add one; our list of the best protein powders covers certified options. If you want a ready-made drink that replaces a meal, see our meal-replacement shakes instead.

What makes a smoothie filling (and what doesn’t)

Drinks have a known weakness: calories you drink tend not to fill you up the way the same calories eaten as food do. In a small crossover study, people given 450 calories a day as soda did not eat less food to make up for it, and their weight went up; when the same calories came as jelly beans, they ate less at other times and their weight held steady. A smoothie made mostly of fruit juice and sweeteners can fall into the same trap.

Three things help a smoothie act more like a meal. Protein is the most filling nutrient; a research review on higher-protein diets suggested about 25 to 30 grams per meal. Fiber from whole fruit, oats, seeds, avocado and cocoa slows things down. And volume matters: in a Penn State study, men drank the same yogurt milkshake whipped with more or less air. After the biggest, airiest version (600 mL), they ate 12% less at lunch than after the smallest (300 mL), with the same calories. Blend longer, add ice and use frozen fruit, and your smoothie gets bigger without getting richer.

3,368 kJ300 mL shake

2,966 kJ600 mL shake

Same milkshake, more air: calories eaten at lunch afterward

Item	Value
300 mL shake	3,368 kJ
600 mL shake	2,966 kJ

Each shake had the same 2,088 kJ (about 500 kcal) and the same ingredients. The 600 mL version cut lunch intake by 12% vs 300 mL.

Source: Rolls BJ et al., American Journal of Clinical Nutrition 2000 (checked on October 6, 2026)

The 10 best high-protein smoothies for weight loss

How we ordered them: first, every recipe had to reach about 20 grams of protein. Recipes with at least 5 grams of fiber come first, ordered by energy density (calories per gram, lower is more filling for the calories). The two recipes with less fiber follow. Sugar listed is total sugar, nearly all of it natural sugar from fruit and milk; none of the recipes uses added sugar, honey or juice.

Our 10 high-protein smoothies, ranked

1. 1

   1. Chocolate cherry smoothie

   Best for A dessert-like breakfast

   • 264 kcal
   • 26.8 g protein
   • 5.7 g fiber
   • 0.46 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 6, 2026)

   Drawback Cocoa adds a little caffeine (about 12 mg)

2. 2

   2. Raspberry avocado smoothie

   Best for The most fiber for the calories

   • 244 kcal
   • 20.1 g protein
   • 10.8 g fiber
   • 0.53 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 6, 2026)

   Drawback Fresh raspberries can be pricey out of season; frozen work too

3. 3

   3. Triple-berry Greek yogurt smoothie

   Best for An easy everyday default

   • 303 kcal
   • 24.8 g protein
   • 10.1 g fiber
   • 0.57 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 6, 2026)

   Drawback 25 g of natural sugar from fruit and dairy

4. 4

   4. Strawberry tofu smoothie (dairy-free)

   Best for People who avoid dairy

   • 339 kcal
   • 22.7 g protein
   • 7.2 g fiber
   • 0.58 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 6, 2026)

   Drawback Contains soy; the highest-calorie berry option

5. 5

   5. Pumpkin pie smoothie

   Best for Fall flavor with lots of volume

   • 286 kcal
   • 26.3 g protein
   • 6.3 g fiber
   • 0.65 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 6, 2026)

   Drawback Needs plain canned pumpkin, not pie filling

6. 6

   6. Mango cottage cheese smoothie

   Best for A thick, creamy texture

   • 242 kcal
   • 21.2 g protein
   • 6.2 g fiber
   • 0.73 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 6, 2026)

   Drawback Highest sodium on the list (about 513 mg) from cottage cheese

7. 7

   7. Blueberry oat kefir smoothie

   Best for A tangy, gut-friendly breakfast

   • 354 kcal
   • 23.2 g protein
   • 7.8 g fiber
   • 0.74 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 6, 2026)

   Drawback One of the higher-calorie options

8. 8

   8. Peanut butter banana oat smoothie

   Best for A post-workout meal

   • 382 kcal
   • 24.6 g protein
   • 5.2 g fiber
   • 0.89 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 6, 2026)

   Drawback The most calories per gram; measure the peanut butter

9. 9

   9. Mocha smoothie

   Best for Coffee lovers who skip breakfast

   • 250 kcal
   • 27.4 g protein
   • 3.5 g fiber
   • 0.42 kcal per gram

   Maker-stated specs

   Price Grocery staples (checked Oct 6, 2026)

   Drawback Low in fiber; about 60 mg caffeine

10. 10

    10. Green tropical smoothie

    Best for Getting in leafy greens

    • 208 kcal
    • 19.9 g protein
    • 4.2 g fiber
    • 0.57 kcal per gram

    Maker-stated specs

    Price Grocery staples (checked Oct 6, 2026)

    Drawback The least protein and fiber; add oats or chia to raise both

All 10 smoothies side by side

#	Pick	Best for	Key specs (maker-stated)	Price range	Last checked
1	Chocolate cherry smoothie	A dessert-like breakfast	264 kcal; 26.8 g protein; 5.7 g fiber; 0.46 kcal per gram	Grocery staples	Oct 6, 2026
2	Raspberry avocado smoothie	The most fiber for the calories	244 kcal; 20.1 g protein; 10.8 g fiber; 0.53 kcal per gram	Grocery staples	Oct 6, 2026
3	Triple-berry Greek yogurt smoothie	An easy everyday default	303 kcal; 24.8 g protein; 10.1 g fiber; 0.57 kcal per gram	Grocery staples	Oct 6, 2026
4	Strawberry tofu smoothie (dairy-free)	People who avoid dairy	339 kcal; 22.7 g protein; 7.2 g fiber; 0.58 kcal per gram	Grocery staples	Oct 6, 2026
5	Pumpkin pie smoothie	Fall flavor with lots of volume	286 kcal; 26.3 g protein; 6.3 g fiber; 0.65 kcal per gram	Grocery staples	Oct 6, 2026
6	Mango cottage cheese smoothie	A thick, creamy texture	242 kcal; 21.2 g protein; 6.2 g fiber; 0.73 kcal per gram	Grocery staples	Oct 6, 2026
7	Blueberry oat kefir smoothie	A tangy, gut-friendly breakfast	354 kcal; 23.2 g protein; 7.8 g fiber; 0.74 kcal per gram	Grocery staples	Oct 6, 2026
8	Peanut butter banana oat smoothie	A post-workout meal	382 kcal; 24.6 g protein; 5.2 g fiber; 0.89 kcal per gram	Grocery staples	Oct 6, 2026
9	Mocha smoothie	Coffee lovers who skip breakfast	250 kcal; 27.4 g protein; 3.5 g fiber; 0.42 kcal per gram	Grocery staples	Oct 6, 2026
10	Green tropical smoothie	Getting in leafy greens	208 kcal; 19.9 g protein; 4.2 g fiber; 0.57 kcal per gram	Grocery staples	Oct 6, 2026

• Protein
• Fiber

Chocolate cherry26.8 g5.7 g

Raspberry avocado20.1 g10.8 g

Triple-berry24.8 g10.1 g

Strawberry tofu22.7 g7.2 g

Pumpkin pie26.3 g6.3 g

Mango cottage cheese21.2 g6.2 g

Blueberry oat kefir23.2 g7.8 g

Peanut butter banana24.6 g5.2 g

Mocha27.4 g3.5 g

Green tropical19.9 g4.2 g

Protein and fiber per smoothie (USDA data)

Item	Protein	Fiber
Chocolate cherry	26.8 g	5.7 g
Raspberry avocado	20.1 g	10.8 g
Triple-berry	24.8 g	10.1 g
Strawberry tofu	22.7 g	7.2 g
Pumpkin pie	26.3 g	6.3 g
Mango cottage cheese	21.2 g	6.2 g
Blueberry oat kefir	23.2 g	7.8 g
Peanut butter banana	24.6 g	5.2 g
Mocha	27.4 g	3.5 g
Green tropical	19.9 g	4.2 g

One serving of each recipe as written below.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation from the grams in each recipe (checked on October 6, 2026)

Green tropical208 kcal

Mango cottage cheese242 kcal

Raspberry avocado244 kcal

Mocha250 kcal

Chocolate cherry264 kcal

Pumpkin pie286 kcal

Triple-berry303 kcal

Strawberry tofu339 kcal

Blueberry oat kefir354 kcal

Peanut butter banana382 kcal

Calories per smoothie

Item	Value
Green tropical	208 kcal
Mango cottage cheese	242 kcal
Raspberry avocado	244 kcal
Mocha	250 kcal
Chocolate cherry	264 kcal
Pumpkin pie	286 kcal
Triple-berry	303 kcal
Strawberry tofu	339 kcal
Blueberry oat kefir	354 kcal
Peanut butter banana	382 kcal

All ten land between about 200 and 400 calories, the size of a light meal.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation (checked on October 6, 2026)

The recipes

For each one: add the liquid first, then the soft ingredients, then frozen fruit and greens, and blend for 45 to 60 seconds, longer for a lighter, airier texture. “Greek yogurt” means plain nonfat Greek yogurt; “milk” means fat-free (skim) milk; “soy milk” means unsweetened. Swap in your own milk or yogurt and the numbers will change a little. Ice and a pinch of cinnamon, vanilla or salt add flavor without counted calories.

1. Chocolate cherry smoothie

1 cup (243 g) unsweetened soy milk, 1 container (170 g) Greek yogurt, 1 cup (155 g) frozen unsweetened tart cherries and 1 tablespoon (5 g) unsweetened cocoa powder. It tastes like chocolate-covered cherries, with 26.8 g protein, 5.7 g fiber and 264 calories. Frozen tart cherries have less sugar than fresh sweet cherries (9 g vs 13 g per 100 g in USDA data).

2. Raspberry avocado smoothie

1 container (170 g) Greek yogurt, 1 cup (123 g) raspberries, about 1/4 cup (38 g) cubed avocado and 1/2 cup (131 g) unsweetened almond milk. Avocado makes it silky and adds healthy fat; raspberries bring 6.5 g of fiber per 100 g, the most of any berry here. Total: 244 calories, 20.1 g protein, 10.8 g fiber.

3. Triple-berry Greek yogurt smoothie

1 container (170 g) Greek yogurt, 1 cup (149 g) frozen unsweetened strawberries, 1/2 cup (78 g) frozen blueberries, 1/2 cup (123 g) milk and 1/2 ounce (14 g) chia seeds. The chia thickens it as it sits. 303 calories, 24.8 g protein, 10.1 g fiber.

4. Strawberry tofu smoothie (dairy-free)

168 g silken firm tofu (about 6 ounces), 1 cup (243 g) unsweetened soy milk, 1 cup (149 g) frozen strawberries and 1/3 cup (27 g) rolled oats. Silken tofu blends smooth and has no taste of its own. 339 calories, 22.7 g protein, 7.2 g fiber, and the lowest sugar on the list (10 g).

5. Pumpkin pie smoothie

1/2 cup (123 g) plain canned pumpkin, 1 container (170 g) Greek yogurt, 1/2 cup (123 g) milk, 1/3 cup (27 g) rolled oats, plus cinnamon, ginger or pumpkin-pie spice and ice. 286 calories, 26.3 g protein, 6.3 g fiber. Pumpkin adds a lot of volume for very few calories (34 per 100 g).

6. Mango cottage cheese smoothie

1/2 cup (113 g) low-fat (1%) cottage cheese, 1/2 cup (83 g) mango, 1/2 cup (123 g) milk and 1/2 ounce (14 g) chia seeds. Cottage cheese blends into a cheesecake-like shake. 242 calories, 21.2 g protein, 6.2 g fiber. If you watch sodium, look for a no-salt-added cottage cheese.

7. Blueberry oat kefir smoothie

1 cup (243 g) plain low-fat kefir, 1/2 container (85 g) Greek yogurt, 3/4 cup (116 g) frozen blueberries, 1/3 cup (27 g) rolled oats and 1 tablespoon (7 g) ground flaxseed. Kefir is a tangy fermented milk. 354 calories, 23.2 g protein, 7.8 g fiber.

8. Peanut butter banana oat smoothie

1 cup (245 g) milk, 1/2 container (85 g) Greek yogurt, half a medium banana (59 g), 1 tablespoon (16 g) peanut butter and 1/3 cup (27 g) rolled oats. A good choice after a workout or as a full lunch. 382 calories, 24.6 g protein, 5.2 g fiber. Peanut butter is calorie-dense (588 per 100 g), so level the spoon.

9. Mocha smoothie

1/2 cup (119 g) cold brewed coffee, 1 cup (245 g) milk, 1 container (170 g) Greek yogurt, 1 tablespoon (5 g) unsweetened cocoa and half a medium banana (59 g), frozen. It has the lowest energy density on the list (0.42 calories per gram) and the most protein (27.4 g), but only 3.5 g fiber; add 1/2 ounce of chia to raise it. About 60 mg caffeine.

10. Green tropical smoothie

1 container (170 g) Greek yogurt, 1 cup (30 g) raw spinach, 1 cup (21 g) raw kale, 1/2 cup (83 g) pineapple, half a medium banana (59 g), plus water and ice to blend. Pineapple and banana hide the greens. 208 calories, 19.9 g protein, 4.2 g fiber: the lightest option, and an easy one to make more filling with oats or chia.

How to build your own weight-loss smoothie

How much protein you need depends on your size and goals; our protein calculator gives a daily estimate, and the macro calculator shows how it fits with carbs and fat. A smoothie works best when it replaces something, such as a pastry breakfast, rather than being added on top of your usual meals, because weight loss still comes down to a calorie deficit. The calorie calculator estimates your daily needs.

• Watch the calorie-dense add-ins. Nut butters, seeds, avocado and coconut are healthy but rich: 1 tablespoon of peanut butter adds about 94 calories.
• Skip juice and sweeteners. Whole fruit brings fiber; juice brings sugar without it.
• Drink it slowly or eat it with a spoon. A thick smoothie bowl takes longer to finish, which some people find more satisfying.
• Prep freezer packs. Bag the fruit, greens, oats and seeds for each recipe; add the liquid and protein in the morning.

What a smoothie can’t do

No smoothie burns fat or “boosts metabolism” by itself, whatever the ingredient. These recipes help because they pack protein, fiber and volume into a moderate number of calories, which can make it easier to eat a bit less over the day. If you find that drinks don’t keep you full, chewing real food may work better for you; our list of the most filling foods and our healthy snacks guide have ideas. For drinks beyond smoothies, see the best weight-loss drinks. More on eating patterns is in the nutrition hub and our guide to the high-protein diet.

If you take a GLP-1 medicine and have a small appetite, a protein smoothie can be an easier way to reach your protein target and help protect muscle; our GLP-1 diet guide explains more, and strength training is the other half of keeping muscle.