15 Best Foods for Fat Loss and Muscle Gain

While there aren’t specific foods that will guarantee fat loss, there’s plenty you can do to support your goals nutritionally. To lose fat, you’ll need to maintain a calorie deficit, while a calorie surplus with progressive muscle overload is the key to building muscle mass. As you plan your meals, try to include some of the best foods for fat loss and muscle gain from the list below. 

The best foods to eat for fat loss and muscle gain

Oats

Oats are a nutritious, whole-grain food that can support weight loss and blood sugar management. 

Oats contain 379kcal and 13g of protein per 100g, or 153kcal and 5.3g of protein per ½ a cup. Oats are also a good source of beta-glucan, a soluble dietary fibre. 

They’re also an excellent source of manganese, as well as other crucial minerals such as phosphorus, magnesium, copper, zinc, and iron, as well as Vitamin B1 and Vitamin B5. 

Whole oats (as opposed to more processed versions) are also a source of polyphenols and avenanthramides, a type of antioxidant, which has been shown to possess anti-inflammatory and anti-itch properties and may help reduce oxidative stress. 

Broccoli

Broccoli is an antioxidant-rich, nutritious vegetable that’s high in fibre and great for high-volume eating. 

Broccoli contains 35kcal, 6.5g of carbs, 2.6g of fibre, 2.4g of protein, and almost no fat per 100g, and is a good source of Vitamins A, C, E, K and B9. Broccoli is also rich in plant compounds and antioxidants, including sulforaphane, carotenoids, kaempferol, and quercetin. 

Carotenoids in particular have been shown (in pre-clinical and in vitro studies) to have beneficial effects on weight management, metabolic inflammation, and insulin resistance. Some human studies also show provisional evidence that carotenoids may positively affect BMI, waist-to-height ratio, and visceral and subcutaneous fat levels.

Nuts are a nutrient-dense and antioxidant-rich food option. Despite being high in both fat and calories, nuts can be a satiating option that reduces appetite and food cravings. 

Walnuts contain 14.7g of protein per 100g, are a source of omega-3 fatty acids and fibre, and are high in polyunsaturated fats that can have a positive effect on cholesterol. 

Almonds contain 21.1g of protein per 100g, are a source of iron, calcium, zinc, and Vitamins A and E,  and are high in antioxidants and healthy fats. 

Pistachios, hazelnuts, brazil nuts, and peanuts are other nutritious nuts that can form part of a satiating weight loss program when included in moderation.

Flax

Flaxseeds are a versatile superfood that supports fat loss, muscle gain, and overall health. They contain 534kcal, 18g of protein, and 27g of fibre per 100g, or 37kcal, 1.3g of protein, and 1.9g of fibre per tablespoon. 

Flaxseeds are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which can reduce inflammation and support muscle recovery. They are also an excellent source of lignans, a type of polyphenol with antioxidant properties, and provide crucial nutrients like magnesium, phosphorus, manganese, and vitamin B1. Adding ground flaxseeds to your diet can boost satiety and help stabilise blood sugar levels, making them one of the best foods for muscle gain and fat loss.

Spinach is a nutrient-dense leafy green that supports muscle building and fat loss. With only 23kcal and 2.9g of protein per 100g, spinach is incredibly low in calories yet high in nutrients. It is an excellent source of iron, which is vital for oxygen transport to muscles, as well as magnesium, which aids muscle contraction and energy production. Spinach also contains nitrates, which may improve blood flow and exercise performance. Packed with antioxidants like lutein and beta-carotene, spinach can help reduce inflammation and oxidative stress, making it an ideal addition to a fitness-focused diet.

Greek yoghurt is a creamy, protein-rich food that makes a great addition to a meal plan for fat loss and muscle gain. Non-fat varieties contain approximately 59kcal, 10g of protein, and 0.4g of fat per 100g, making for a low-calorie, protein-rich addition to your fat-loss diet.

Nutritionally, Greek yoghurt is an excellent source of calcium, which supports bone health, as well as potassium and phosphorus, which aid muscle function and recovery. Greek yoghurt is also rich in probiotics, which promote gut health and improve digestion. Opting for plain, unsweetened Greek yoghurt is the best way to benefit from its nutritional value without the added sugars of flavoured versions.

Eggs

Eggs are a nutrient-dense food that boasts a wealth of health benefits. A large egg contains approximately 72kcal, 6g of protein, and 5g of fat, making it a compact and efficient source of high-quality protein. Eggs are rich in essential amino acids, which are crucial for muscle repair and growth, as well as providing important nutrients such as choline and vitamin D. 

Eggs are versatile and easy to prepare, making them an excellent choice for anyone looking to improve body composition and overall health. Opt for poached, boiled, or scrambled eggs, and pair with a wholewheat toast or fibre-rich veggies for a balanced, satiating meal. 

Chicken

Chicken breast is a popular lean protein source that supports fat loss and muscle growth. With 165kcal, 31g of protein and only 3.6g of fat per 100g, chicken breast is a low-calorie, high-protein option ideal for muscle repair and growth. Chicken is rich in essential amino acids and contains vital nutrients such as phosphorus, selenium, and vitamins B3 and B6, which support energy metabolism and muscle function. Its versatility and high protein stats have made chicken a meal-prep staple in meal plans for fat loss and muscle gain. 

Fish

Fish, especially fatty varieties like salmon, are one of the best foods for fat loss and muscle gain. Salmon contains 206kcal, 22g of protein, and 12g of healthy fats per 100g, and includes omega-3 fatty acids like EPA and DHA. These fats reduce inflammation, support muscle recovery, and improve overall cardiovascular health. For a budget-friendly option, tinned tuna contains 128kcal, 24g of protein, and 4g of fat per 100g.  

Fish is also a rich source of B vitamins, selenium, and iodine, which are essential for energy production and thyroid function. Whether you opt for salmon, mackerel, or cod, adding fish to your diet is a great way to enhance muscle development and fat-burning efforts.

Lean beef

When consumed in moderation, lean beef is a nutrient powerhouse for fat loss and muscle gain. With approximately 230kcal, 28g of protein, and 12g of fat per 100g, lean cuts like sirloin or tenderloin provide high-quality protein and essential amino acids. Beef is also a top source of heme iron, which supports oxygen transport to muscles, as well as zinc, which aids recovery and muscle repair. Additionally, beef is rich in creatine, a compound that improves strength and muscle performance. 

However, research shows that consuming red meat such as beef can increase the risk of developing heart disease or certain cancers, including colon cancer. If you choose to include red meat in your diet, include it in moderation, and opt for lean cuts to ensure you get the nutritional benefits without the excess saturated fats.

Cottage cheese 

Cottage cheese is a protein-packed food that makes a great low-calorie snack as a part of a fat-loss meal plan. It contains 98kcal, 11g of protein, and 4g of fat per 100g, and is rich in casein, a slow-digesting protein that provides a steady supply of amino acids, ideal for muscle recovery and growth. It is also a good source of calcium, phosphorus, and vitamin B12, which support bone health and energy metabolism. Pairing cottage cheese with fruits or nuts makes for a satisfying, nutrient-dense post-workout snack. 

Tofu

Tofu is a versatile plant-based protein with 83kcal, 10g of protein, and 5.3g of fat per 100g. Tofu is rich in all nine essential amino acids, as well as magnesium, iron, calcium, and manganese. Tofu contains isoflavones, a type of phytoestrogen that may support bone and heart health. Concerns that the oestrogen-like nature of isoflavones may contribute to male feminisation have not been supported by clinical research—soy is considered a safe and nutritious protein option for all populations. 

Whether grilled, scrambled, or added to stir-fries, tofu is a nutritious and versatile addition to any fitness-focused diet—vegan, vegetarian, or otherwise. Commonly described as a “flavour sponge”, tofu soaks up the flavours it’s cooked in. Maximise flavour by pressing in a tofu press to remove excess water and marinate before cooking. 

Edamame

Edamame, or young soybeans, are a quick and easy high-protein snack. With 121kcal, 11g of protein and 5g of fibre per 100g, edamame is both satisfying and nutritious. These soybeans are a complete protein, providing all nine essential amino acids, and are a rich source of folate, iron, magnesium, and vitamin K. The fibre in edamame also supports digestion and stabilises blood sugar levels. Enjoy them steamed, in salads, or as a snack to fuel your fitness journey.

Quinoa

Quinoa is a nutrient-dense pseudo-grain that makes a great carbohydrate base in high-protein meals. When cooked, quinoa contains 120kcal, 4g of protein, and 2g of fat per 100g, making it an excellent carbohydrate source for energy and recovery. Quinoa is a complete protein, making it a great option for vegetarian and vegan diets, and is packed with fibre, magnesium, phosphorus, manganese, and folate. Its low glycaemic index and high nutrient content make quinoa a fantastic option for fuelling workouts and supporting a lean, strong physique.

Legumes and pulses

What makes a food good for fat loss and muscle gain?

Foods that support the goal of fat loss or muscle gain often share one or more of the following characteristics:

• High in protein: Protein is essential for maintaining and building muscle, and helps to support the maintenance of lean mass while in a fat-loss phase. High-protein foods also help keep you fuller for longer, while providing a short metabolic boost (due to a high thermic effect of food, or TEF).

   

• High in fibre: Fibre helps maintain healthy digestion, feeds healthy gut bacteria, and plays a role in blood sugar regulation. High-fibre foods take longer to digest, contributing to feelings of fullness and reducing cravings.

   

• Contain healthy fats: Healthy fats are essential for feelings of satiety, support hormonal function, and reduce inflammation.

   

• Satiating: Foods that keep you fuller for longer can help control appetite and curb cravings, making it easier to stick to a calorie deficit or to prioritise high-quality nutrition for muscle gain. 

• Rich in micronutrients: Foods that provide vitamins, minerals, and antioxidants help optimise bodily functions, support recovery, and reduce inflammation. Nutrients like iron, magnesium, and zinc are particularly important for energy production and muscle function.

Meals and snacks that form a “hunger-crushing combo” of protein, fibre, and healthy fats are an excellent way to remain satiated while eating in a calorie deficit for fat loss. 

Foods to limit for fat loss and muscle gain 

Foods that are less helpful for fat loss and muscle gain tend to be:

• High in saturated fat: Foods that are high in trans or saturated fats can promote inflammation, disrupt hormonal balance, and negatively impact cardiovascular health. Consuming high levels of saturated fat is also linked to higher levels of visceral fat, which is linked to health issues like high blood pressure, heart disease, and stroke. 

   

• High in sugar: High-sugar foods and beverages provide quick energy but tend to lead to crashes in energy. Over time, a high-sugar diet contributes to chronic inflammation and increases the risk of developing type 2 diabetes and heart disease.
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• Ultra-processed: Ultra-processed foods contain multiple additives, preservatives, sweeteners, flavours, or non-kitchen ingredients. They are incredibly convenient and palatable but tend to contain very high levels of salt, sugar, saturated fat, and refined carbohydrates. These foods tend to be less satiating and lower in micronutrients than less processed foods. Overconsumption of ultra-processed foods can lead to high blood pressure, cardiovascular disease, heart attacks, and strokes. 

Limiting foods in these categories, while prioritising the best foods for fat loss and muscle gain outlined above, will help ensure you get the nutrition you need to reach your goals. 

Nutrition coaching for fat loss and muscle gain

While this article has outlined some top foods for fat loss and muscle gain, it can be challenging to combine these into a comprehensive meal plan to meet a specific goal. 

Here at My Vital Metrics, our Bespoke Online Nutrition Coaching helps you reach your goals faster by matching you with a dedicated nutritionist. With personalised meal plans, tailored macro and calorie targets, and regular check-ins, MVM Bespoke Nutrition is the evidence-backed way to meet your fat loss or muscle gain goals.