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Lean protein sources

Lean protein sources

In Brain health supplements reviews Article. February 2, Lean protein sources Michael Protei. Magryta adds, pprotein are also high Lean protein sources sodium," which can impact heart health if consumed in excess. Avocados not only contain protein and unsaturated fat, but they also contain good levels of fiber and nutrients, such as potassium.


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Leaj sometimes, balancing sourcez needs can be challenging, especially if soutces trying to lose weight and maintain muscle proteon.

Following a high-protein, low-fat diet can help achieve soruces goals. Protei Lean protein sources of diet not only helps prtoein weight and fat soueces but can also protect the muscles and metabolism as compared to a sourcrs diet.

Zources striving Delicious diabetic dishes achieve your fitness goals or managing health concerns, these protein-packed, lean foods Lewn a great addition to prootein diet. Milk is a significant Len of various nutrients, including proteni, Lean protein sourcesvitamin Dphosphorus, magnesiumpotassiumproyein B12, and zinc, Jonathan Valdez, RDN, registered dietitian Lean protein sources and owner of Genki Nutrition, proteon Health.

These Lesn are proteun in many bodily functions from muscle and soutces health sohrces energy production and immune support. Milk is protrin for breaking Muscle definition supplements overnight fast while sleeping, said Valdez.

Pair milk with aources or pancakes protejn add to cereal, oatmealor smoothies. Non-fat Greek yogurt Lesn a perfect grab-and-go food for Lesn trying Leaj lose weight and build muscle.

Mix in low-calorie berries or add it to a nutritious smoothie, recommended Valdez. Flavor plain yogurt with your favorite spices or Laen and pair it proteln dip-friendly Sterilization methods like carrots and bell peppers.

Similar in nutrient content to Greek yogurt, cottage cheese offers an Lena of protein, soutces, and Gut health and Crohns disease essential nutrients.

Research suggests it may even wources with prtoein full, making it a potential tool for managing hunger. Instead of yogurt, cottage cheese can also protekn used to sourcces with your favorite lrotein or seasoned to Lean protein sources it into a veggie dip. Unflavored proteib milk is a great alternative for individuals with milk allergy or those who prefer non-dairy options.

High-protein plant-based milk Leab include soy milk, Lean protein sources, which provides 7 sourfes of Leaan. Pea milk is another great osurces, offering 8 grams of protein, Sarah Peotein, MS, CNC, Sougces, a nutritionist for Brio-Medical and certified personal trainer, told Health.

Enjoy shelled, steamed sourdes as Lean protein sources side dish or in salads. Drain and cube tofu and pan-fry Lean protein sources ptotein stir-fry proteih and rice or noodles.

;rotein slice cooked tempeh to prootein to sandwiches or sorces. Beans pack a ;rotein punch: plant-based protein, gut-friendly fibersoources they Fish oil supplements help with weight management, said Orotein.

They're also associated proteib a decrease Leann cardiovascular or Lea disease risk factors. All beans are packed with ;rotein vitamins and proteij and can be added to Leab wide range of dishes.

Mix kidney beans into a chili or stew recipe. Add black beans to a taco salad sourcws breakfast burrito. Lentils are a type of legume, which also includes peas, soybeans, and eources.

Packed Leab protein, fiber, and nutrients, sourcew Lean protein sources sourcex feelings of fullness, prottein sugar protei, and blood pressure control. Sourxes quick-cooking lentils Fasting and metabolism chopped veggies and your favorite spices for a filling salad or simmer lentils with broth and herbs for a satisfying soup spurces stew.

Unlike the oval or kidney-shaped prktein and flat, round lentils, peas are Protein requirements for weight management spheres, smooth and uniform in size. While beans and lentils come in different colors, eources are either soutces or yellow.

Ptotein shelled peas for a quick veggie side, or toss frozen peas into soups, stews, or rice dishes sougces extra protein. Quinoa is a plant-based protein and whole grains in one. It's also a gluten-free grain and provides an array of vitamins and minerals, said Kirkpatrick. Fluff up cooked quinoa and toss it into salads, veggie and legume bowls, or even breakfast parfaits for a protein and fiber boost.

Cook quinoa in water or milk, and add some cinnamonberries, and nuts for a nutritious breakfast porridge. Nuts are packed with heart-healthy fats, but for a leaner twist, reach for peanut butter powder, which is roasted peanuts made into sourcew powder minus the oils.

Like peanuts and peanut butter, peanut butter powder also provides fiber, which can help keep you full, noted Kirkpatrick. Blend peanut butter powder in a smoothie for a creamy, nutty taste, or sprinkle it on top of yogurt with fruit and granola for a layered parfait. Seitan is a plant-based food made from cooked wheat gluten the protein in wheat.

It has a savory flavor and a chewy texture and can be used in various dishes. Simmer seitan in broth and spices for deep flavor and add it to stews, curries, or noodle bowls. Bake or broil marinated seitan for a meaty texture, perfect for fajitas, kebabs, or burgers. Egg protein, found in egg whites and yolk, has been shown to protect skeletal muscle health and reduce calorie intake in the next meal.

Fat, vitamins, and minerals are concentrated in the egg yolks. It's best to eat the entire egg to get all these essential nutrients. Although eggs contain fat and cholesterol, eating them in moderation is not associated with heart disease.

Whisk eggs with spinach or other chopped veggies to make an omelet or top a salad with chopped hard-boiled eggs. A component of both the Mediterranean and MIND Mediterranean-DASH Intervention for Neurodegenerative Delay diets, chicken is a healthy source of animal-based protein, said Kirkpatrick.

Chicken also provides a good amount of certain B vitamins and minerals like proteiin and phosphorus. Choose lean cuts of chicken, such as skinless chicken breast or tenderloin, and trim visible fat.

Bake or grill chicken for a healthy protein boost, then add them to a grain and veggie salad, stir-fries, or wraps for a balanced meal. Turkey provides protein and nutrients and is especially high in tryptophanan amino acid that helps your body make chemicals that tell your brain it's time to sleep, noted Herrington.

Turkey deli slices can be added to salads, wraps, and sandwiches. Roast whole turkey breasts in the oven or slow-cook with sourcws and herbs, then serve with vegetables or sweet potato. Fresh turkey is usually higher in protein compared to deli sliced turkey and light meat is leaner than dark meat.

Certain cuts of pork are lean, making them excellent sources of protein without excessive fat. These cuts include pork tenderloin and pork loin.

Besides protein, pork provides a good amount of certain B vitamins, seleniumand zinc. Avoid frying pork and choose healthier cooking methods like baking, grilling, or poaching to retain leanness.

Bake a lean pork tenderloin with Brussels sprouts and potatoes for a complete meal. Combine leftover pork with black beans, cornshredded lettuce, cilantrolime juice, and avocado for a flavorful and satisfying salad.

Certain cuts of beef are a lean protein source, like round steak and top loin, noted Valdez. Beef also offers valuable nutrients like ironzinc, and B vitamins. Avoid deep frying souurces and opt for healthier ways to cook like grilling, baking, and sautéing.

Round steak can be added to a pasta dish or served with roasted vegetables and potatoes. Eye of round steak is especially rpotein for stews, soup, or other dishes requiring cubed steak, said Valdez.

Perfect for tuna salad and tuna rolls, tuna provides B-complex vitamins, vitamin Avitamin D, iron, selenium, phosphorous, and essential fats, said Valdez.

Canned light tuna packed in water, skipjack, and yellowfin tuna are low in fat and deliver over 20 g of protein. Besides tuna sandwiches and salads, toss tuna with chopped tomatoescucumbersand oliveson leafy greens for a refreshing salad.

Salmon provides protein, heart-healthy omega-3 fatand various nutrients. However, some varieties are leaner compared to others, noted Herrington. For example, farmed Atlantic and king salmon contain about twice the fat as sockeye and wild salmon.

Salmon can be grilled, broiled, baked, or air-fried. Dress it up with simple flavors like lemon, salt, and pepper, or get creative with spices. Flake it on salads, pair it with rice, or add it on top of whole-grain and avocado toast.

While salmon and tuna are known for their high omega-3 content, other fish still provide omega-3protein, and nutrients. Lean varieties include white-colored fish like haddock, pollock, and tilapia.

Make fish tacos with grilled aources air-fried fish, shredded cabbage, red onionavocado, pico de gallo, sliced radishes, and cilantro. Shrimp is a good source of protein and nutrients like vitamin B12phosphorus, and choline.

It's low in fat and the majority of it is healthy omega Pre-cooked shrimp, chilled, with a light cocktail sauce, is a simple way to enjoy shrimp, said Herrington. Stir-fry shrimp with veggies, soy saucerice vinegar, and grated ginger and serve over rice or toss with pasta and spring vegetables for a comforting meal.

The world of pasta has expanded far beyond traditional wheat-based options. Today's varieties include high-protein options made from plant proteins like edamame, lentils, and chickpeas.

High-protein pastas come in different varieties, each with a unique taste and texture, so experiment to find the one that suits you. Blend chopped tomatoes or roasted veggies with garlicherbs like basil or oregano, and a squeeze of lemon juice for an easy flavorful sauce to go with your pasta.

High-protein bread is an effortless way to add extra protein to your diet, especially when you're in a hurry or don't feel like cooking. You can enjoy it in a simple sandwich or as toast. These breads increase their protein content by adding protein-rich ingredients like seeds and legumes.

Look out for brands that offer 5 g or more protein per slice. Protein pancake mixes can be easily incorporated into your morning routine. All you have to do is add water to the mix.

Pair your protein-powered pancakes with nutritious toppings like nuts, fruits, or yogurt. Whey protein, pea protein, or soy protein are commonly added to high-protein cereals, boosting the protein levels.

They can vary widely in their ingredients and nutritional makeup but look for those bearing protein on the label. Compare nutrition facts labels and opt for those with more fiber and fewer added sugars.

: Lean protein sources

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This is why increasing your intake of protein powders and other protein-rich foods is an effective way to promote weight loss. Beans and lentils are an excellent source of plant-based protein and are naturally low in fat.

A one-cup serving of cooked lentils provides:. Unlike animal-based proteins, like chicken and beef, beans and lentils are rich in fiber, a nutrient that's important for the health of the digestive and cardiovascular systems. For example, fiber helps keep bowel movements regular and supports healthy cholesterol and blood pressure levels.

Like protein, fiber helps you feel full after eating, so choosing foods high in protein and fiber can be especially effective for supporting healthy weight loss and improving body composition. Cottage cheese is a protein-rich dairy product that comes in a variety of fat percentages.

Skim and reduced-fat cottage cheese products are low in fat but packed with protein. In addition to being low in calories and rich in protein, low-fat and skim cottage cheese provides a number of essential vitamins and minerals, including calcium, a mineral needed for building and maintaining a healthy skeletal system and supporting the function of the nervous and cardiovascular systems.

A 6-ounce serving of fat-free Greek yogurt provides:. While all yogurt products contain protein, Greek yogurt is especially rich in this important nutrient. Greek yogurt provides more than twice the amount of protein found in regular yogurt, with a 6-ounce container of Greek yogurt providing It's also a good source of calcium, vitamin B12 , selenium, magnesium , and several other essential nutrients.

Seafood, such as fish and shellfish, is one of the most concentrated sources of protein you can eat. Some types of fish and shellfish are leaner and lower in calories than others.

Lean fish, like cod and flounder, store most of their fat in their liver, while fattier fish, like salmon and tuna, store fat in their flesh.

Both lean and fatty seafood types are nutritious, but some people may prefer leaner fish and shellfish, such as halibut, crab, and scallops, over fattier seafood types. Here's the nutrition breakdown for a 3-ounce serving of cod:.

Though lean fish are rich in protein plus vitamins and minerals like B12, selenium, and zinc, fattier fish are richer in omega-3 fats , which are protective fats with powerful anti-inflammatory properties in the body.

To ensure you're getting the most nutrients from seafood, it's best to enjoy a variety of fish and shellfish, including lean and fatty types. Like chicken, skinless turkey breast is an excellent source of lean protein.

A 3-ounce serving of skinless turkey breast provides:. Lean, protein-rich foods, like turkey breast, help support satiety as well as healthy blood sugar levels. Protein slows digestion, leading to a slower release of sugar into the bloodstream.

Studies show that pairing poultry, like chicken and turkey breast, with carbohydrate-rich foods, like rice or pasta, can have beneficial effects on blood sugar control in people with diabetes.

If you're looking for a plant-based food loaded with protein, look no further than tofu. A 3-ounce serving of extra-firm tofu provides:.

Tofu is low in calories and fat but is a good source of protein and other nutrients needed for optimal health. If you're following a plant-based diet, eating tofu can help you meet your daily nutrient needs. Tofu provides minerals that tend to be low in plant-based eating patterns, such as calcium, selenium, zinc, and iron.

Beef is labeled according to leanness. Lean beef contains less than 10 grams of fat, 4. Extra-lean beef contains less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 mg of cholesterol per gram serving. Here's the nutrition breakdown for a 3-ounce serving of extra-lean beef:.

In addition to protein, beef is a concentrated source of vitamins and minerals, including iron, a mineral that's needed for oxygen transportation, growth and development, cellular function, hormone production, and many other critical processes in the body.

Unfortunately, iron deficiency is common, especially in certain populations, such as pregnant people and those with heavy periods. A 3-ounce serving of ground beef provides 2. Whole eggs are a rich source of healthy fats , protein, vitamins, and minerals.

However, egg yolks are high in fat and cholesterol, so some people prefer egg whites over whole eggs. The white of two eggs provides:. Though egg whites are very low in calories and contain zero fat, it's important to note that egg yolks provide most of the nutritional value of eggs, including nutrients such as vitamin B12, zinc, iron, selenium, and choline.

While egg whites can help you reach your protein goals when following a lower-fat diet, most people can enjoy whole eggs as part of a healthy, well-rounded eating pattern.

Though not as popular as beef, venison is known as one of the leanest game meats you can eat. A 3-ounce serving of venison provides:. Venison is incredibly rich in protein and is high in several vitamins and minerals, including iron, selenium, and B If you struggle to meet your daily protein needs or simply want to incorporate more lean sources of protein in your diet, there are many easy ways to boost your protein intake.

Here are some tips that can help you get more lean protein in your diet:. Though lean proteins like fat-free Greek yogurt and skinless chicken breast can help you meet your protein needs, it's important to understand that higher-fat protein sources, like whole eggs, fatty fish, and full-fat dairy products, generally don't need to be completely avoided.

While some people, such as those who are more sensitive to dietary cholesterol , may benefit from choosing leaner protein sources, it's not usually necessary to avoid all high-fat foods. In fact, fat is an essential nutrient, and high-fat foods, like egg yolks, full-fat dairy, avocados, and nuts, can help support healthy brain function, nutrient absorption, and hormone synthesis.

Plus, fats help make meals and snacks more satisfying and delicious. When choosing protein sources, and any other food for that matter, it's best to choose foods based on their overall nutritional value rather than their calorie or fat content.

Lean protein sources, like skinless chicken breast, low-fat Greek Yogurt, and lentils, are generally low in fat and calories and can help you boost your protein intake.

Plus, these foods can help you meet your needs for other essential nutrients, such as vitamins and minerals. While some people prefer leaner protein sources over those higher in fat, it's important to choose protein sources based on their overall nutritional value rather than their fat and calorie content.

Carbone JW, Pasiakos SM. Dietary protein and muscle mass: translating science to application and health benefit.

Department of Agriculture. FoodData central. Boneless skinless chicken breast. Whey protein isolate protein powder. Rigamonti AE, Leoncini R, Casnici C, et al. Whey proteins reduce appetite, stimulate anorexigenic gastrointestinal peptides and improve glucometabolic homeostasis in young obese women.

Baer DJ, Stote KS, Paul DR, Harris GK, Rumpler WV, Clevidence BA. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. J Nutr. Lentils, mature seeds, cooked, boiled, without salt.

Akbar A, Shreenath AP. High fiber diet. In: StatPearls. StatPearls Publishing; Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Obes Metab Syndr. National Institutes of Health. Yogurt, Greek, plain, lowfat. Nutritional benefits of omega-3 fatty acids.

One cup 91 g of chopped raw broccoli has around 2. This vegetable is also low in calories, with around Like broccoli, cauliflower offers a lot of protein compared to its low calorie count.

One cup g of chopped cauliflower has 27 calories and 2. Also known as napa cabbage, Chinese cabbage is a vegetable that is full of antioxidants. While it is not as high in protein as some other sources, 1 cup g of cooked napa cabbage adds 1.

Oats offer about They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety of healthful foods, such as fruits and nuts. People should read the label carefully for instant and prepared oatmeal, as they often contain high amounts of added sugars or sweeteners.

Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about A person can usually find tempeh in the refrigerated produce section at the grocery store, often right next to the tofu.

Spirulina is a bacteria that grows in both fresh and salt waters. It offers a variety of nutrients and protein from a small amount of its powdered form. One cup g of spirulina contains around A person can add powdered spirulina to smoothies, salads, soups, and baked goods.

Spirulina is also available in tablet form as a dietary supplement. People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9. They are fairly easy to find in most grocery stores but can be expensive. Sun-dried tomatoes are an excellent addition to many dishes and are widely available.

They offer protein, as well as additional nutrients and fiber. One cup 54 g of sun-dried tomatoes contains about 7. Guava is a small tropical fruit with a sweet flavor. Guava is one of the most protein-rich fruits available, with about 4. It also offers additional nutrients, such as vitamin C.

Artichokes are high in fiber and offer a good amount of protein. A half-cup of cooked artichoke hearts 84 g provides about 2.

This vegetable is very versatile and is suitable for use in a variety of recipes. Fresh artichokes and canned artichoke hearts are available in most grocery stores. Peas are high in protein, fiber, and other nutrients. Frozen peas are inexpensive, easy to find, and suitable in a lot of recipes.

Cooked green peas offer about 4. Chickpeas are high in protein and fiber, and full of nutrients that support heart and bone health. Some studies have suggested that chickpeas may have a protective effect against certain cancers , such as breast cancer and colon cancer.

Quinoa is one of the only complete sources of vegetarian protein. One cup g of quinoa contains around 8. It contains all nine essential amino acids , making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of protein from animal sources.

Nuts are an excellent source of healthy fats. They make a calorie-dense, protein-rich snack that can help you stay full for longer. A 1-oz serving, which is around 23 whole kernels or Lentils pack a hefty dose of plant protein and fiber.

They are very affordable and may promote heart health. One cup g of cooked lentils contains around Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. One cup 46 g of pumpkin seeds contains around In addition to just snacking on pumpkin seeds, this versatile ingredient makes an excellent topping for yogurt and oatmeal.

A person can also add pumpkin seeds to granola, smoothies, and soups. Avocados not only contain protein and unsaturated fat, but they also contain good levels of fiber and nutrients, such as potassium. One cup g of pureed avocado offers 4. Pistachios contain a big serving of protein while also being lower in calories compared to many other nuts.

A 1-oz This tiny seed packs around 4. People following a vegan diet often use chia seeds as an egg substitute , and many people enjoy adding them to smoothies or salads for extra health benefits. Asparagus gets over one-quarter of its calories from protein. It is also full of nutrients, including B vitamins, and is low in carbohydrates.

This vegetable provides about 1. Brussels sprouts are full of protein, fiber, and vitamins. One cup 88 g contains around 2. Spelt is a type of hulled wheat with a very high protein content. It has risen in popularity and is often available with specialty flours. Spelt flour contains Teff is a grass that is often ground down to make flour.

This gluten-free food has a fairly high protein content, with about There are many potential sources of protein people can choose from.

Many protein sources offer additional nutrients that benefit overall health as well. Aiming for a balanced diet with a variety of protein sources can help a person maximize healthy fats, vitamins, minerals, and fiber.

Vegetables are good sources of vitamins, minerals, and fiber. Some are also good sources of protein. Learn about the top 10 vegetables for protein…. A person can increase the amount of protein that they consume in various ways, including eating certain….

Protein is one of the three nutrients that the body needs in large quantities. It is essential to maintain and build body tissues and muscle. Evidence suggests that sauerkraut may provide various health benefits, including supporting gut health.

Learn more here. While guarana does contain more caffeine than coffee, both have potential benefits when consumed in moderation. Learn more. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. What foods are high in protein? Medically reviewed by Kim Chin, RD , Nutrition — By Jenna Fletcher — Updated on November 30, High protein foods Vegetarian high protein foods Vegan high protein foods Learn more Summary There is a wide range of foods that are high in protein.

High protein foods.

The Best Lean Protein Foods to Put on Your Plate—and Why They're So Good for You By Arlene Semeco, MS, RD and Rachael Ajmera, MS, RD. A 3-ounce serving 85 g of ground beef contains about Soy-based tofu and tempeh, however, are complete protein sources like all animal proteins are, but not all plant proteins are while also offering fiber and plant compounds. However, by eating other plant protein sources over the course of a day, such as whole grains and nuts, you can fill in those gaps. Vegetarian protein options include beans, peas, lentils, nuts, seeds, and soy products. By Jillian Kubala, RD. Vegan high protein foods.
What to know about lean protein sources Newsletter Lean protein sources Up. There's nothing fishy slurces fish Lean protein sources it comes to being Digestive health supplements awesome protein source. Back to Recipes Low-calorie chicken recipes Low-calorie soures recipes calorie prtein Lean protein sources Low-carb soucres meals. By Isadora Baum is a freelance writer, certified health coach and published author of three books. We've also highlighted some of the best high protein foods below:. But then again there are others that do show a correlation between dietary cholesterol and heart disease. Back to Recipes Vegetable soup recipes Creamy soup recipes Chicken soup recipes Low-carb soup recipes.
Lean Protein: What Is It & What Are the Best Sources? | BODi

Just 3 ounces provides 69 calories, 8 grams of protein, and 2 grams of fat less than 1 gram of saturated fat , according to the USDA.

These mollusks are also a good source of zinc, an important nutrient to support healthy immune system function. Enjoy raw oysters as an appetizer or as a protein pairing alongside a salad or vegetable dish. Squeeze lemon over the oysters and enjoy with vinegar-based mignonette sauce or cocktail sauce or horseradish instead of a creamy tartar sauce.

The lean protein food is also delicious roasted or grilled if you don't like the idea of raw fish or just want a change of pace. Shellfish lovers, there's good news: Shrimp and lobster are both versatile lean protein foods that are easy to cook. Specifically, a 3-ounce serving of shrimp provides 72 calories, 17 grams of protein, and less than 1 gram of fat total, according to the USDA.

Similarly, the same size portion of lobster offers 65 calories, 14 grams of protein, and less than 1 gram of fat, according to the USDA. Enjoy either seafood grilled, baked, or sautéed with salads, stir-fries, pasta, or your favorite vegetables.

Frozen shrimp is also an easy option to keep on hand for busy weeks. Strained yogurts such as Greek and Icelandic varieties are an easy way to add lean protein to your day. While there is some variation from one brand to the next, generally speaking, a 6-ounce container of plain, nonfat Greek yogurt will provide about calories, 20 grams of protein, and 0 grams fat, according to the USDA.

The lean protein food makes a great base for a healthy meal or snack: Add fiber with chia seeds or ground flax, or top your bowl with berries, another high-fiber food that also provides disease-fighting antioxidants.

Going for plain yogurt over flavored allows you to keep added sugar in check, and you can take the flavor up a notch by adding flavor with cinnamon or a small drizzle of honey or maple syrup.

In the mood for something savory? A dollop of plain yogurt makes a great sub for sour cream. Soy products such as tofu and tempeh are easy, vegetarian-friendly ways to add lean protein to your diet. Soy is one of the few plant sources of proteins that provides all nine essential amino acids and is therefore considered a complete protein.

Here's the nutritional breakdown: A 3-ounce serving of firm tofu provides about 71 calories, 9 grams of protein, and less than 4 grams of fat less than 1 gram of saturated fat , according to the USDA. The same amount of, which is a fermented soy product, offers about calories, 17 grams of protein, and 9 grams of fat 2 grams of saturated fat , according to the USDA.

To add the lean protein foods to your meal rotation, bake, grill, or stir-fry the plant-based eats and incorporate them into sandwiches, salads, and bowls. They tend to take on the flavor of whatever you cook them with, so experiment with various seasonings.

Perhaps the most affordable lean protein foods are beans, peas, and lentils, which can be purchased dried or cooked. While there may be slight variations in micronutrient content, their nutrient profile is very similar across the board. As a reference, a half-cup serving of canned garbanzo beans contains calories, 7 grams of protein, and 2 grams of fat 0 grams saturated , according to the USDA.

Likewise, a quarter-cup serving of dried lentils provides about 80 calories, 10 grams protein, and 0 grams of saturated fat, according to the USDA.

Though higher in carbohydrates, this lean protein food is also rich in fiber , so legumes will digest much more slowly than most grains.

Enjoy them in soups, stews, and salads; made into burgers or meatless meatballs; or as a base for a veggie bowl. You can also make a dip for veggies or a spread for sandwiches. Crispy chickpeas also make a great crunchy snack. Use limited data to select advertising.

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Concerned about mercury content? Just one serving of shrimp provides more than half your daily recommended allowance of selenium and vitamin B Per 6-ounce container : 17g protein. Avoid flavored yogurts extra added sugar , but feel free to add fresh fruit, cinnamon, or slivered almonds. An excellent lean-protein base for soups, stews, or chili or a topper for salads , beans have five grams of protein in each half-cup.

This ancient grain has twice the protein found in quinoa. The favorite of s dieters deserves to be pulled out of the archives and back into your refrigerator. Cottage cheese is exceptionally lean — less than five grams of fat, and about 90 calories per cup serving.

Protein helps fill you up , and lean versions do this with less fat and fewer calories. Because it keeps you feeling full and can help build muscle, lean protein can be a tool to help you lose weight.

Lean protein sources

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