9 Foods That Contain Lean Protein

Skinless chicken or turkey

White meat is the leanest option, but even dark meat can be a good choice if you remove the skin. Chicken or turkey will provide you with 25 grams of high-quality protein, and they also contain vitamin B and selenium. Roast a whole chicken for Sunday dinner, and use the leftovers for a salad on Monday and sandwich filling on Tuesday.

90% (or higher lean) ground beef

Lean ground beef is a source of high-quality protein, and a small amount is enough to meet your daily requirement. Just 85 grams provides 22 grams of protein, as well as a good dose of iron, zinc, and vitamin B12. Control portion sizes by adding shredded vegetables or beans to the ground beef, or by adding the ground beef itself to salads, such as Taco salad by Ellie Krieger.

Beans and lentils

This vegetarian protein is super healthy and worth consuming more often. Legumes not only provide the body with protein (9 grams per half cup), but they also contain plenty of filling fiber, heart-healthy folate, and iron, a source of energy for the body.

Low-fat or fat-free dairy products

Dairy products such as milk, yogurt, cottage cheese, and ricotta cheese are good sources of lean protein. Make a smoothie with yogurt, skim milk, and your favorite fruit for an on-the-go breakfast or snack. Spread low-fat ricotta on whole-grain toast, drizzle with honey, and top with pumpkin seeds and lemon zest for a delicious and healthy breakfast.

Fish and seafood

Most people don't eat enough fish. The American Heart Association recommends aiming for at least two 100-gram servings per week. Keep cans of light tuna and Alaskan salmon on hand for cooking. cutlets, sandwich filling or add to salad.

Tofu and other soy products

Soy is one of the main vegetarian sources of protein. 0.5 cups of tofu contains 8-10 grams of protein (depending on the consistency of the product), while 1 cup of edamame contains 17 grams. Tofu cooked with calcium sulfate also provides a healthy dose of bone-building calcium, and edamame contains an impressive 8 grams of fiber.

Nuts, nut butters and seeds

Unless you have an allergy, nuts and seeds are a must-have in your diet. A Harvard University study found that these foods have a stronger effect on weight loss than many other foods. In addition to protein, they contain plenty of healthy fats and fiber. Natural peanut or almond butter is a great spread on toast for breakfast. Mix pumpkin and sunflower seeds with dried fruit for an energy-boosting afternoon snack.

Pork tenderloin

Pork loin, pork tenderloin, and pork chop are the leanest cuts of pork. For example, an 85-gram serving of pork chops contains 23 grams of protein, many B vitamins (thiamine, niacin, B6, and B12), and only 2 grams of fat, which is high in saturated fatty acids.

Eggs

Eggs are a great way to add some protein to your diet. One egg contains 6 grams of protein and only 70 calories. Most of this protein comes from the egg whites, so an easy way to boost the protein content of your morning omelet without adding too much saturated fat and dietary cholesterol is to add extra egg whites. Think beyond breakfast: a hard-boiled egg can be added to a salad for lunch or taken on the go for a surprisingly filling snack.



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