weight loss

5 Types of Fish You Can Eat for Weight Loss

Hey Angels and Alphas,

It’s no secret to anyone that fish is a great addition to a healthy, balanced weight loss diet – granted you choose the right kind and preparation.

Most fish are very high in protein but contain a minuscule amount of calories when compared to other protein sources such as beef or poultry. Protein is also great for increasing satiety and preventing overindulging in or between meals. They’re also high in healthy fats and loaded with omega-3 fatty acids, all vital nutrients that promote heart and brain health and help you manage your weight.

That being said, one thing we can’t forget to mention is that adding seafood to your diet won’t directly lead to you losing weight. However, incorporating nutrient-dense options into your balanced diet and committing to a regular exercise routine will propel you toward your weight-loss goals… fish is just one way to achieve that balanced, nutrient-rich diet.

Here are 5 nutrient-rich types of fish you can instantly add to your weekly meal plan:


Canned tuna hits the perfect weight loss meal plan trifecta… it’s versatile, it’s healthy, and it’s affordable. Tuna canned in water is one of the best protein-rich options for those of you looking to lose weight. However, it still keeps the calories lower than most chicken options when you compare the same portion sizes. For a 3-ounce serving of tuna, you have about 70 calories, whereas 3 ounces of grilled chicken would equal to about 120 calories on average.

Canned options also provide a long shelf life and can be incredibly convenient when thrown into simple and quick meals. Just make sure you’re one of the people who buy light tuna, since it’s considered a fish low in mercury. When you mix it with avocado and spread it on top of toast or even apple slices, you’re in for a healthy and delicious meal that racks up your protein intake like *snap* that.


Sardines are one of the unspoken champions of seafood (and weight loss.) These small fish are often overlooked, but they’re still an inexpensive and delicious option for those looking to rack up their protein intake. A can of sardines, which is about 4 ounces, contains 25 grams of protein and about a third of your daily calcium needs. They’re also rich in vitamin D and iron, helping you decrease inflammation throughout the body through their omega-3s (which is vital when trying to lose weight.) And they’re rather low on the food chain which means they contain fewer contaminants such as metals and mercury.

#3 SALMON (wild-caught)

When salmon is wild-caught and not one of its farmed varieties, you’ll find that it’s much more flavorful. Salmon is also a great source of omega-3 fatty acids and lean protein – three ounces of wild salmon contains about 23 grams of protein for about 150 calories, which keeps you satiated and helps you preserve lean muscle mass.

For an easy, healthy, and delicious meal containing salmon, top a bed of seasonal veggies with a serving of baked (or smoked) salmon.

#4 COD

Cod makes for an excellent addition to any weight-loss meal plan because of its impressive nutrient profile (and a rather mild flavor.) A standard serving of cod has about 20 grams of protein at just 90 calories, helping you stay satiated and manage your weight more easily.

And did you know the European Journal of Clinical Nutrition published a study in which they found that people who consumed cod at lunch consumed 10 percent less food at dinner when compared to people who consumed beef for lunch?

And another similar study discovered that people who ate five servings of cod per week lost 4 more pounds compared to people who consumed the same amount of calories but without seafood?


If you’re looking for a simple, delicious, and nutritious meal, one of your easiest go-to choices is frozen fillet of white fish such as halibut. A 3-ounce serving of halibut can supply your body with about 20 grams of protein at just 90 calories. Not to mention, it’s packed with nutrients such as magnesium, selenium, and vitamin B12.

And let’s not forget, white fish is less oily than, let’s say, salmon, for example. It can be baked without thawing which makes it very easy (and fast) to cook.

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