For many of us, finding sources of protein that are low in saturated fats or carbohydrates can be challenging. For others, the difficulty is simply getting enough protein to help us feel our best. Whether your goal is to increase muscle mass, improve bone health, keep excess weight off, or facilitate recovery from workouts, protein is an essential part of any diet.
Aside from the occasional steak dinner, thankfully, there are many delicious lean protein foods that deliver the nutrients you need every day — without the unnecessary health risks.
Variety is the spice of life, and a well-balanced diet that incorporates whole foods is a key part of overall fitness and health. Of course, preparation is key. To retain the most nutrients while limiting excess fat, look for recipes that bake, boil, or slow cook ingredients, rather than frying (unless you air fry).
So before you head out on your next grocery run, let’s take a quick look at some of the best lean protein sources.
Nuts
Armed with healthy fats, fiber, and essential vitamins and minerals, nuts pack a solid protein punch. They’re great for muscle repair and overall health. Plus, they’re great to snack on or add to salads, making them a convenient way to boost your protein intake.
Turkey
This beloved bird is the star of major holidays like Thanksgiving and Christmas. Turkey also has the highest protein content of any meat, and it comes in many forms, making it easy to incorporate into meals. Try ground turkey instead of ground beef, turkey breast instead of chicken, and turkey bacon instead of pork bacon.
This high-protein recipe for Green Beans with Turkey Bacon Crumb features almonds and is a unique way to celebrate a bird best known for festive occasions.
Seafood
For good reason, our water-dwelling friends have long been a staple of our diets. Stacked with protein, vitamins, and minerals, seafood boosts our cardiovascular health. There’s a diverse array of options to choose from, including salmon, tuna, cod, shrimp, and lobster. There are even more ways to prepare seafood than there are options, so you can try different recipes with friends and family.
Looking to redefine “surf and turf?” Try our recipe for Tropical Turkey Bacon Wrapped Shrimp.
Eggs
You probably always have eggs in your fridge on hand for breakfast, and there are many ways to incorporate eggs for lunch and dinner as well. A hard-boiled egg is a satisfying, protein-rich snack by itself, or you could try slicing some into a mixed salad for a heartier meal. Why not add poached eggs to rice bowls or soups? For the leanest protein, stick to egg whites, since nearly all of the fat in an egg is in the yolk.
Deviled Eggs with Turkey Bacon is a breakfast so good, you’d be forgiven for mistaking it for a sinful meal.
Pork
High in protein, somewhat lower in fat, and with nine essential amino acids that your body uses for healing, pork can be a nutritious part of a healthy diet — as long as you pick the right cuts for your needs. If you’re eating a low-fat diet, avoid fattier cuts like pork belly or bacon. Instead, look for lean cuts like pork tenderloin, loin chops, or sirloin roast.
Lentils
With nine grams of protein per 100 grams when cooked, lentils are second only to soy in terms of legumes with the most protein content. When combined with brown rice, lentils are an easier-to-digest whole protein that’s just as good as meat and heart-healthy. You also get the added benefits of fiber, folate, potassium, and iron. Dry lentils can stay fresh in your pantry for years, and are great in curries, stews, and soups.
Protein Powder
Protein powder isn’t just for building muscle mass after a workout, it can also be an effective way to meet or supplement daily protein requirements. However, it’s important to scan the packaging for ingredients that could be harmful before consuming.
Lean protein is an important part of health and wellness, especially for those who are trying to reduce their fat intake. Protein helps your body build everything from skin and bones to muscles and blood. And since your body doesn’t store the excess protein you eat, it’s important to make it a regular part of your diet, which is a tasty problem to have when there are so many lean protein options to choose from.
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Editorial note
Original publish date: May 27th 2022
Last updated: August 20th 2022
