High-Protein Yet Lean Foods

Karen Frazier
Edamame
High Protien Low Fat Foods

A list of lean high protein foods can help you find healthy sources of plant and animal protein. Getting an adequate amount of this macronutrient is necessary for tissue growth and repair, including lean tissue, such as muscle. Lean proteins are an essential part of your diet.

List of Lean High Protein Foods

You can obtain lean protein from both plant and animal sources. In most cases, you will need to combine foods from the plant world to obtain a complete protein.

Plant Sources

The following are excellent plant sources of lean proteins. The non-soy proteins must be combined with another plant protein to form a complete protein.

  • Tofu
  • Textured vegetable protein
  • Seitan
  • Soy milk
  • Legumes, such as kidney beans, pinto beans, lentils, black beans, and garbanzo beans
  • Edamame
  • Tempeh
  • Soy protein powder

Animal Sources

The following animal sources provide lean protein.

  • Skinless white meat chicken
  • Skinless white meat turkey
  • Ground chicken breast
  • Ground turkey breast
  • Low-fat ground beef
  • Bison
  • Grass-fed beef
  • Fish such as halibut and salmon
  • Water-packed tuna
  • Seafood such as crab, lobster, shrimp, scallops, and other shellfish
  • Lean cuts of beef such as tenderloin
  • Venison and other game meats
  • Canadian bacon
  • Reduced fat ham
  • Lean roast beef
  • Low-fat dairy, such as skim milk and fat-free yogurt
  • Egg whites
  • Whey protein powder

Nuts and Seeds

While nuts and seeds contain high levels of fat, they are also good plant sources of protein, and they contain healthy monounsaturated and polyunsaturated fats, including Omega-3 fatty acids. As such, nuts and seeds can be a healthy part of a low-fat diet provided you practice portion control. Eating 1 to 2 oz. of nuts per day provides healthy protein and fats your body needs.

Healthy Eating Success

Eating lean protein is an essential part of every low-fat diet. Forearmed with a little bit of knowledge, you can make protein choices that promote good health while helping you maintain a healthy weight.

High-Protein Yet Lean Foods