Best grills and eggs for weight loss

PeakX · Best foods · Updated 2026-11-11

Ranked by protein for each 100 kcal, the number that keeps you full and protects muscle on a deficit. Grilled chicken breast comes first; paneer tikka comes last.

1. Grilled chicken breast225 kcal · 35 g protein · 150 g cooked · 15.3 g per 100 kcal
2. Chicken tikka243 kcal · 35 g protein · 6 pieces · 150 g · 14.6 g per 100 kcal
3. Egg white omelette85 kcal · 11 g protein · 3 egg whites · 13.1 g per 100 kcal
4. Grilled fish180 kcal · 23 g protein · 150 g · 12.5 g per 100 kcal
5. Chicken malai tikka305 kcal · 37 g protein · 6 pieces · 150 g · 12 g per 100 kcal
6. Fish tikka198 kcal · 23 g protein · 6 pieces · 150 g · 11.8 g per 100 kcal
7. Chicken seekh kebab227 kcal · 24 g protein · 2 seekh · 10.7 g per 100 kcal
8. Tandoori chicken423 kcal · 39 g protein · 2 leg pieces · 9.2 g per 100 kcal
9. Boiled eggs143 kcal · 13 g protein · 2 eggs · 9.1 g per 100 kcal
10. Mutton seekh kebab311 kcal · 22 g protein · 2 seekh · 7 g per 100 kcal
11. Masala omelette194 kcal · 13 g protein · 2 eggs · 6.8 g per 100 kcal
12. Egg bhurji200 kcal · 13 g protein · 2 eggs · 6.7 g per 100 kcal
13. Paneer tikka391 kcal · 23 g protein · 6 pieces · 150 g · 5.8 g per 100 kcal

How to use the list

• Build meals from the top half. The bottom half still fits, in a measured portion.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.