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If you're aiming for rapid weight loss, it's essential to understand how to balance your protein intake—whether it comes from plant-based sources or otherwise.

The recommended daily protein intake is 56 grams for men and 46 grams for women. Studies show that doubling protein intake can enhance net protein balance and muscle protein synthesis. This not only helps build and preserve lean muscle but also keeps your metabolism active.

While eating more protein won’t magically melt away fat, it can significantly improve your body’s ability to burn calories. For a metabolism boost, aim for 25% to 45% of your daily calories from protein. Even with a slow metabolism, increasing muscle mass through protein intake helps your body burn more calories efficiently.

In this article, we've rounded up some of the best protein-rich foods to fuel your metabolism and support weight loss:

# Wheatgrass Powder

Just 1.25 teaspoons provide 2g of protein along with fiber, vitamins A & K, folic acid, manganese, and iodine.

# Grapefruit

Each fruit contains around 2g of protein. According to a study, eating half a grapefruit daily can support weight loss over 12 weeks without major dietary changes.

# Flaxmeal

Two tablespoons offer 2g of protein, along with fiber and omega-3 fatty acids—excellent for building muscle and boosting metabolism.

# Unsweetened Cocoa Powder

Delivers 2g of protein and 4g of fat-burning fiber per two tablespoons, along with manganese for muscle support.

# Sweet Peas

Half a cup provides 3g of protein. They’re low in calories and offer 1g of protein for every 15 calories.

# Avocados

Each avocado delivers about 4g of fiber and healthy fats, making it a great metabolism-boosting and weight-loss-friendly food.

# Mushrooms

Each serving contains around 4g of protein with under 40 calories. They are also rich in selenium, which supports muscle function.

# Pomegranate

A single fruit offers 5g of protein, primarily stored in its seeds. It’s a surprising yet potent protein source.

# Oatmeal

One cup provides 6g of protein and 4g of fiber, making it one of the top metabolism-boosting breakfast choices.

# Eggs

Each egg has about 6g of protein, most of which is in the white. However, the yolk also contains important nutrients and should not be skipped.

# Green Beans

Half a cup of cooked green beans delivers 6g of protein and is effective for targeting belly fat.

# Pistachios

A quarter cup offers 6.5g of protein. Pistachios are not only protein-rich but also help lower cholesterol and blood sugar levels.

# Spirulina

One tablespoon packs 8g of protein and only 43 calories. It’s one of the most concentrated plant-based proteins available.

# Peanuts

A quarter cup provides 9g of protein. Great for reducing belly fat, peanuts are also rich in mood-enhancing folate.

# Black Rice

A quarter cup of cooked black rice contains 10g of protein. It’s higher in both protein and fiber than brown rice.