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The Best Sources of Lean Protein for Your Fitness Goals
If you’re looking for a way to meet your fitness goals and improve your overall health, you may already know that protein is an important element to pay attention to in your diet. Not all proteins are created equal, however, so it’s important to choose lean proteins that are low in fat and packed with important nutrients.
What is Lean Protein?
Lean protein consists of all the essential amino acids your body needs, but in much lower amounts of fat than other protein sources. Unlike fatty animal proteins, lean proteins are typically low in saturated fat and high in essential vitamins and minerals. In addition to being better for your waistline, lean proteins also provide an energy boost that will help you stay focused on achieving your fitness goals.
Plant-Based Proteins
If you’re looking for a plant-based approach to meal preparation, consider incorporating sources of lean plant proteins into your diet. Examples of lean plant proteins include legumes, such as peas, beans, and lentils; nuts such as almonds and walnuts; and grains like quinoa and wild rice. These protein sources can be consumed in a variety of ways – by making hummus, adding to salads, or using plant-based powders for protein shakes.
Fish and Seafood
Fish and seafood provide a valuable source of lean proteins. High-quality sources such as salmon, trout, and mackerel are packed with a variety of essential vitamins and minerals, including omega-3 fatty acids, selenium, copper, and magnesium. Salmon is especially versatile and can be cooked in many different ways – from grilling, to baking, to poaching.
Eggs
Eggs are an excellent source of lean protein and are a versatile food that can be used in a wide range of dishes. The average egg contains 6–7 grams of protein and is packed with essential nutrients, including choline, riboflavin, and Vitamin B12. Another significant benefit of eggs is that they can be made in a variety of ways – from omelets to scrambles to hard-boiled.
Poultry
If you’re looking for lean proteins that are quick and easy to prepare, consider poultry such as chicken, turkey, or duck. Chicken and turkey breasts provides 27 grams of protein per 6 ounces, and are relatively low in fat, making them an excellent lean source of protein. Duck, on the other hand, provides 40 grams of protein in a 4-ounce portion, but is much higher in fat than other poultry options.
Soy Products
Soy products such as tofu, tempeh, and edamame are excellent sources of lean proteins. Tofu is an especially versatile ingredient that can be used in salads, stir-fries, soups, and beyond. Depending on the variety, tofu can provide up to 10 grams of protein per 4-ounce serving. Tempeh, on the other hand, has slightly lower amounts of protein – 8 grams per 4-ounce serving – but is packed with important vitamins such as B-complex vitamins and minerals like manganese and iron.
Conclusion
Include lean proteins in your diet if you want to reach your fitness goals. Lean proteins are typically low in fat, high in essential vitamins and minerals, and can be used to create a variety of delicious and healthy meals. Plant-based proteins, seafood, eggs, poultry, and soy products are just a few of the many excellent sources of lean proteins that you can consider adding to your diet.