Top 13 Lean Protein Foods You Should Eat

Protein plays important role in building and maintaining muscle and tissues in your body. It also helps regulate many body processes, like it improves satiety i.e. keep you full for long and thus help in managing your weight.

But, sometimes it comes with fats too, and thus adds extra pounds in our body. Thus, you need to know which foods are high in protein and will not lead to any weight gain.


Top 13 Lean Protein Foods You Should Eat is –

  1. Pulses

Pulses like dry beans, peas, and lentils, provides you high protein with low fat and high fiber.

Both the high fiber and protein helps in keeping you full for a longer duration. If you eat pulses regularly, fiber also lowers your blood cholesterol level i.e. lowers “bad” LDL cholesterol. You also need to take whole grains or nuts along with it as pulses are low in a few essential amino acids, the building blocks of protein in your body. Remember it should be cooked well.

  1. Lite Tofu

If you are a vegetarian, then Tofu is the best source of protein for you. It is also low in calories and fats and contains all essential amino acids.


  1. Egg Whites

You can eat whole eggs or just the whites for high protein, low calories, and fewer fats. It is good for maintaining cholesterol and heart health.

To get pasteurized products, you can also buy powdered egg whites or egg white protein powders with no additives.

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  1. Skinless, White-Meat Poultry

Any poultry meat has the highest levels of proteins. Such meats are chicken breast, chicken wings, or turkey breast.

Also, don’t eat with the skin as it contains high calories and fats. Remove the skin either before or after cooking.


  1. Frozen Shrimp

Shrimp contains a lot of protein with fewer calories. Avoid frozen shrimp which contains high sodium content.


  1. Lean Beef

Lean cuts of fresh beef having no nutrition label are lean meat. It’s an excellent source of protein and also comes with vitamin B, zinc and selenium.

  1. Bison

Bison (buffalo) is a lean protein source with more anti-inflammatory omega-3 fats i.e. essential fats. Do not eat it much.


  1. Low-Fat Milk

Low-fat milk is the best way to get protein. It is low in fat and calories as compared to whole milk.


  1. Plain Greek Yogurt

A 6-ounce i.e. 170 gram serving of plain Greek yogurt will provide you about 15–20 grams of protein, which is much better than regular yogurt as it serves only 9 grams protein. This Greek yogurt is thicker and creamier and is strained to remove the liquid to make protein powder whey, thus it contains more protein.

If you want fewer calories and fat, buy a low-fat Greek yogurt, do not buy any artificially sweetened yogurt, if you want then you can add your own fruit.

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  1. Pork Loin

Leanest cuts of Lean pork like loin and chop are best for a high amount of proteins.


  1. Low-Fat Cottage Cheese

Cottage cheese is a high-protein, low-fat, low calories food.

It also provides vitamin D, which aids calcium absorption.

However, it also contains a huge amount of salt, but, you can reduce it by 60%, by rinsing cottage cheese for three minutes.


  1. White-Fleshed Fish

White-fleshed fish like cod and halibut are high sources of protein sources, with little fat and very fewer calories which make it perfect diet-friendly food and also hunger reducing food.

  1. Powdered Peanut Butter

Just 2 tablespoons of peanut butter are sufficient enough for protein intake, do not take more than this as it is high in calories. But, the best choice will be unsweetened, powdered peanut butter as most of its fat is removed during processing. You can mix it with a little water to form a paste like a peanut butter.

Author: Hiten Patil

Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well