Lean protein sources include eggs, fish, chicken, turkey, beans, and certain cuts of pork and beef. These foods are low in saturated fat and create a feeling of fullness. Eggs, fish, chicken, turkey, and pork are high in protein, while beans, especially soybeans, are also a good source of protein.
The best sources of lean protein include eggs, fish, chicken, turkey, beans, and certain cuts of pork and beef. Lean protein is highly recommended as a food source because it is low in saturated fat and helps create a feeling of fullness long after it is eaten. There are several variations of each font.
Eggs are one of the most common sources of lean protein. An egg contains approximately 7 grams of protein and is low in fat. The fat content can be further reduced by separating the yolk from the egg white and eating just the egg white. A morning meal of egg whites has been shown to aid weight loss, in part because the high-protein portion helps stave off hunger longer than lower-protein meals.
Fish is another popular source of lean protein that has many benefits. Salmon, herring, cod, and tuna contain generous amounts of protein. A standard serving of salmon, for example, has about 20 grams of protein. In addition to protein, many types of fish contain heart-friendly omega-3 fats. Many experts recommend two servings a week of this nutritious source of protein.
Chicken and turkey are low-fat, high-protein meats that offer a variety of cuts and preparation methods. A single chicken breast averages about 30 grams of lean protein. Chicken and turkey are often ground up and used as a leaner substitute in recipes that call for ground meat. Chicken and turkey legs, often called drumsticks, are also good sources of protein, but they’re not as lean as the breast.
Pork is another excellent source of lean protein. A pork chop typically contains around 22 grams of protein and can be prepared in any number of ways. Pork tenderloin is a popular cut of meat that is also high in protein and very lean. Just 4 ounces of pork loin averages 29 grams of protein.
While beef contains a high amount of protein, many cuts are high in fat. Some cuts of meat may contain twice the protein of other cuts, but they may also contain twice the saturated fat. The best source of lean protein from meat is the sirloin cut. Ground sirloin is often used to make burgers and is used in a variety of recipes.
There are protein sources other than eggs and meat. Beans are an excellent source of protein and come in a wide variety of types that are used in many dishes. Soybeans, kidney beans, and garbanzo beans contain between 7 and 14 grams of protein per serving. Soybeans are the best source of lean protein of the bean variety and are often eaten steamed or in the form of tofu, a soybean curd used as a meat replacement. Tofu averages 20 grams of protein per serving.
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