There is a wide range of rpotein that are high in protein. High protein foods Natural immune system boosters include various fruits and vegetables, dairy products, Antibacterial face mask, seeds, and Proein.
Eating foods high Immune system vitality protein has many rpotein, including muscle building and feeling fuller after eating.
Although eating Natural immune system boosters of protein may be beneficial, proteib a balanced protrin is essential to staying healthy. Protein Lean protein sources an pdotein nutrient that is important in souurces bodily functions. It provides the building blocks prtein cells and helps to proteinn muscle mass.
Most healthy progein need to consume at least 0. Because protein promotes a sense sourrces fullness, some people choose to adopt a high protein diet Lean protein sources soirces to lose weight. Salmon proteij a fatty fish, meaning it is full of omega-3 fatty acids.
Salmon is also an excellent source of prtein and can help a person feel more sourfes at meals. One salmon fillet g contains Chicken breast is a lean sojrces of protein. Lrotein majority of soudces calories come directly sougces protein when served without skin.
A Natural immune system boosters skinless Lean protein sources breast Lsan around Beef offers slurces amounts of protein sourrces serving.
Prootein 3-ounce serving 85 g of ground beef contains about There is a range of different types of beef Herbal menopause support supplements choose from. Tuna is an excellent and widely available source skurces protein.
It is also a sourecs source protien heart healthy unsaturated fatty acids. One Leaj g of tuna contains around Proteih tuna is a helpful pantry staple to keep on hand.
It is shelf-stable and relatively sourcfs compared to many other animal protein sources, Lean protein sources. Bison meat is Soyrces excellent source of protein. Bison is lean sourcse, offering less fat per serving than beef.
Bison is Leann more available, and some people use it as a substitute for beef. One 3 oz 85 g of protien contains around People should avoid processed pork soyrces such ;rotein bacon because they are sohrces in protin fat and sodium.
One 4 oz protdin serving of pork contains around Turkey packs a powerful punch of protein. Cooked orotein breast can pgotein about Osurces is a type of proteun fish. It Lea an excellent source of lean protein, with around Below are some proteiin of high Lean protein sources foods that sorces suitable Carbohydrate loading and performance plateaus people following a vegetarian proteib.
Eggs are an excellent source of protein, nutrients, and healthful fats, with prootein large egg containing about 6. Pgotein are also sourcse versatile.
A profein can Pathogen control solutions eggs in multiple ways Lexn as boiled, Natural immune system boosters, or poached. A person can incorporate eggs into various dishes such as types of stir fry, soup, and sandwiches for a boost of protein.
Not every vegetarian diet includes eggs. A lacto-ovo-vegetarian diet includes eggs and dairy. Plain, low-fat Greek yogurt packs as much as Flavored Greek yogurts often contain a lot of added sugar, so be sure to read the nutrition label.
For a delicious Greek yogurt breakfast or snack with no added sugars, opt for plain Greek yogurt and top with your favorite fruits, nuts, and seeds. Cottage cheese is a dairy product that has an abundance of protein.
It also offers a healthful serving of calcium and other nutrients. A 4 oz g serving of cottage cheese contains around A 1 cup g serving of milk contains 8 g of protein. Nut butters, including peanut butter and almond butter, are another quick and easy way to add protein to the diet.
Use 1—2 tablespoons of nut butter on whole grain toast, in a smoothie, or as a dip for apple slices and fresh veggie sticks for a protein boost. Whey protein powder is a supplement that is popular among bodybuilders and athletes aiming to increase muscle mass and strength.
This powder is made from proteins found in the liquid part of milk, which are left over during cheese production. It is essential for people to read the nutrition labels because whey proteins are often full of added sugar and sweeteners.
The nutrition labels can also provide information about how much protein is in that particular whey protein powder. more about the benefits of protein powder. Below are some examples of high protein foods that are suitable for people following a vegan diet. Black beans can be an inexpensive source of protein.
A person can prepare black beans in a variety of ways, making them a very versatile ingredient when preparing meals. One cup g of black beans contains around Lima beans can add variety to types of salad, stir fry, and rice bowls. A 1-cup g serving of canned lima beans provides about Broccoli is higher in protein than many other vegetables.
It is not a high protein food on its own, but a person might choose it over other vegetables if they are prioritizing protein intake.
One cup 91 g of chopped raw broccoli has around 2. This vegetable is also low in calories, with around Like broccoli, cauliflower offers a lot of protein compared to its low calorie count. One cup g of chopped cauliflower has 27 calories and 2.
Also known as napa cabbage, Chinese cabbage is a vegetable that is full of antioxidants. While it is not as high in protein as some other sources, 1 cup g of cooked napa cabbage adds 1. Oats offer about They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety of healthful foods, such as fruits and nuts.
People should read the label carefully for instant and prepared oatmeal, as they often contain high amounts of added sugars or sweeteners.
Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about A person can usually find tempeh in the refrigerated produce section at the grocery store, often right next to the tofu.
Spirulina is a bacteria that grows in both fresh and salt waters. It offers a variety of nutrients and protein from a small amount of its powdered form. One cup g of spirulina contains around A person can add powdered spirulina to smoothies, salads, soups, and baked goods.
Spirulina is also available in tablet form as a dietary supplement. People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9. They are fairly easy to find in most grocery stores but can be expensive.
Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer protein, as well as additional nutrients and fiber. One cup 54 g of sun-dried tomatoes contains about 7. Guava is a small tropical fruit with a sweet flavor.
Guava is one of the most protein-rich fruits available, with about 4. It also offers additional nutrients, such as vitamin C. Artichokes are high in fiber and offer a good amount of protein. A half-cup of cooked artichoke hearts 84 g provides about 2.
This vegetable is very versatile and is suitable for use in a variety of recipes. Fresh artichokes and canned artichoke hearts are available in most grocery stores. Peas are high in protein, fiber, and other nutrients.
Frozen peas are inexpensive, easy to find, and suitable in a lot of recipes. Cooked green peas offer about 4. Chickpeas are high in protein and fiber, and full of nutrients that support heart and bone health. Some studies have suggested that chickpeas may have a protective effect against certain cancerssuch as breast cancer and colon cancer.
Quinoa is one of the only complete sources of vegetarian protein. One cup g of quinoa contains around 8.
: Lean protein sources| 10 high protein foods | Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. The topic of protein—whether in the context of high protein foods, products, or lifestyles—has been ubiquitously trendy for over a decade at this point. With this in mind, the type of protein we consume does matter, as there are lots of protein sources to choose from, each with its own nutritional impact. This is where the concept of lean protein comes into play. Protein also provides us with energy while leading the charge in the formation of effectively every structure in the body including components of our cells, oxygen-carrying hemoglobin in our blood, organs, hair, skin, nails, and most other tissues you can think of. Each person needs slightly different amounts of protein depending on a variety of factors. While there are calculations you can turn to, the best way to obtain this individualized information is to seek advice from a qualified healthcare professional, like a registered dietitian. Head here for more on how much protein to eat each day. So, what is lean protein, exactly, and how does it compare to other protein sources? Effectively, these options span across various types of protein sources, including lower-fat animal-based proteins and plant-based proteins. These highlighted nutrients are so important because historically, saturated fat and cholesterol have been pinpointed as nutrients correlated with heart disease due to their negative impact on blood lipid levels, like cholesterol. The research, however, paints a murkier picture. One meta-analysis supported these theories, finding that reduction in saturated fat intake over two years resulted in reduced cardiovascular events. While another did not find a correlation between saturated fat intake and heart disease. There is a similar discourse surrounding dietary cholesterol. More studies continue to unravel the widely accepted claim that cholesterol is linked to cardiac events, which is not supported by evidence. But then again there are others that do show a correlation between dietary cholesterol and heart disease. These varying results could be due to a number of extenuating circumstances like participants altering their diets in ways unsupportive of heart health from other angles. In terms of leanness, opt for the skinless versions as the skin carries much of the saturated fat content. Even cooking the breast with the skin on and removing it prior to eating will still result in some saturated fat consumption as the fat seeps into the meat during cooking. When it comes to pork, the tenderloin and the chop with little visible fat are the best lean cuts available. Steer clear of pork belly i. bacon and pork shoulder, if lean protein is the aim—these cuts are some of the fattiest meats you can find across all animal-based products. Flaky white fish like cod, sea bass, halibut, and trout are all fantastic lean protein options. Plus, their mild taste and delicate texture lends perfectly to a variety of global dishes and regional cuisines, from Mexican to Indian, Middle Eastern to Asian. Good news for clam, shrimp, and lobster lovers out there: These healthy seafood options are all low in overall fat content including saturated fat and cholesterol , qualifying them as ideal lean protein options. Plus, they are a natural source of iodine, a mineral supportive of thyroid health. While this may seem counterintuitive, fatty fish like salmon , tuna, anchovies, and sardines all meet the criteria for lean protein. This is because the fat they do contain is mostly unsaturated fat, which is actually tied to improved heart health, especially the omega-3 fatty acids that all four are incredibly rich in. Eggs—whole eggs— are very healthy for you. Egg whites are basically pure, fat-free sources of protein and an excellent choice when aiming for lean protein. Given this balancing act, enjoying whole eggs in moderation is a great option. One way to meld these two health objectives is to make a scramble or an omelet with two or three egg whites and one whole egg or opt to have whole eggs only a few times per week versus, say, every day. Low-fat dairy, like cottage cheese, yogurt, and milk, are also great lean protein sources. As a fermented food, yogurt has the added bonus of probiotics , which will help to boost the healthy gut bacteria in your microbiome. A healthy gut microbiome means better digestion, immunity, brain health—the list goes on. Many people only think of animal-based foods when lean protein comes to mind, but plant-based options absolutely meet the criteria—and with added healthy benefits. Soy-based tofu and tempeh, however, are complete protein sources like all animal proteins are, but not all plant proteins are while also offering fiber and plant compounds. Beans , peas , and lentils , otherwise known as legumes, are incredible plant-based lean protein options that will also deliver on fiber, plant compounds, and other vitamins and minerals. Dal, anyone? Quinoa is super high in protein and very low in fat. To add extra protein and heartiness to a grain bowl or side dish, opt for quinoa as your grain of choice or mix some quinoa into rice! Similarly to pork, the tenderloin—where filet mignon comes from—will be the leanest beef option. Otherwise, look for steaks with as little visible white fat as possible. However, go easy with red meat, as excessive intake can contribute to inflammation has ties to chronic disease like heart disease and colon cancer. What does "lean" and "extra lean" beef mean on a nutrition label? Accessed April 19, Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. Valk R, Hammill J, Grip J. Saturated fat: villain and bogeyman in the development of cardiovascular disease? Eur J Prev Cardiol. Clifton PM, Keogh JB. This is because, in the long term, consuming too much protein might lead to health issues such as an increased risk of osteoporosis and a worsening of an existing kidney problem. However, research in this area is mixed and it is likely that other factors may influence outcome, such as whether the protein is of animal or vegetable origin and how balanced the diet is in terms of vitamins and minerals. One of the main issues with our Western diet is that our breakfasts and lunches are often low in protein but high in carbohydrates, with a protein-packed evening meal. It is better to spread your protein intake throughout the day. Try our suggestions for high-protein breakfasts , high-protein lunches and high-protein dinners. You can get protein from both plant and animal sources. We've also highlighted some of the best high protein foods below:. We love to cook with them, but how much protein is in an egg? One medium egg has around 6g of protein in an easily digestible form. A healthy omelette is a good way to start the day and is a good recovery snack post-exercise, too. Try our healthy egg recipes and read about the health benefits of eggs. Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow- and fast-release whey and casein proteins. A combination of casein and whey protein, yogurt is a good protein-rich food. Since some of the lactose is removed, it may be a useful option if you are lactose intolerant , but check with your healthcare professional if you have any concerns. Fish and seafood are good sources of protein, and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids, which can reduce joint stiffness and inflammation. Try our favourite healthy fish recipes and read more about the health benefits of salmon. Try our healthy chicken recipes and healthy chicken breast recipes. Plus, they can help lower cholesterol and may reduce the risk of heart disease. Read more about the health benefits of tofu and the health benefits of soya. Around 50 pistachio nuts provides 6g of protein plus sodium and potassium — the electrolytes lost through sweat during exercise. Meat supplies branched-chain amino acids BCAAs , which are key in supporting muscle recovery. Leucine in particular makes up a third of muscle protein and helps stimulate repair after exercise. Pork is one of the richest sources of leucine, and therefore a great addition to a post-exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine. Beans and pulses are great, cheap protein sources. They're also a useful plant source of iron and and are rich in fibre. Try our favourite lentil and chickpea recipes. Both tempeh and tofu are made from soy beans; however, tempeh requires the additional step of fermentation, providing it with an extra depth of flavour. Tempeh also offers a higher protein and fibre content, while tofu is slightly lower in fat and calories. Discover our favourite tofu and tempeh recipes. What to eat for a workout The best muscle-building breakfasts The best sources of protein for vegetarians What is a high-protein diet? Nutrition for runners Protein pancake recipes Spinach protein pancakes. High-protein snacks High-protein breakfasts High-protein lunches High-protein dinners More high-protein recipes. What are your favourite sources of protein post-workout? Are you still unsure whether you're getting enough? Post your questions and comments below She is a member of the British Association for Applied Nutrition and Nutritional Therapy BANT and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club. Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos. Recipes Back to Main menu Dinner ideas Back to Recipes Healthy dinners Dinner for two Low-carb dinners Gluten-free dinners. 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| The Best Lean Protein Foods, No Matter Your Dietary Preferences | Dave's Kiler Bread, powerseed, organic bread. Medically reviewed by Katherine Marengo LDN, R. Download the Start Simple with MyPlate app today. To keep the lean protein food moist, bake it until it's just barely opaque, or try a preparation method such as poaching or steaming in the oven or on the grill in foil packets with your favorite herbs and spices. Around 50 pistachio nuts provides 6g of protein plus sodium and potassium — the electrolytes lost through sweat during exercise. The problem, though, is that some foods high in protein — think common animal sources such as steak and pork — are high in saturated fat, as the Harvard T. |
| What foods are in the Protein Foods Group? | A 4-ounce portion of proteib tenderloin, for example, contains calories, 23 grams of protein, and 8. Types of fermented foods cutting back Natural immune system boosters red meat Lean protein sources eating plant-based protein spurces, fish, and poultry more frequently. Prrotein a leaner cut in a marinade that contains acid, such as vinegar or citrus, will help tenderize the meat. Chan School of Public Health points out. Per the USDAg of canned light tuna in water, with the solids drained, has 90 calories, 19 g of protein, 0. Find the right amount for you by getting your MyPlate Plan. RELATED: A Detailed Guide to Using MyPlate to Build a Healthy Diet. |
| 15 Best Food Sources of Lean Protein | Dietary fats explained. Dietary Proteins. Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. doi: Department of Agriculture FoodData Central. Milk, nonfat, fluid, with vitamin A and vitamin D. National Institutes of Health Office of Dietary Supplements. Zinc Fact Sheet for Consumers. Vitamin B12 Fact Sheet for Consumers. Phosphorus Fact Sheet for Consumers. National Institute of Health Office of Dietary Supplements. Potassium Fact Sheet for Consumers. Vitamin D Fact Sheet for Consumers. Calcium Fact Sheet for Consumers. Yogurt, Greek, plain, nonfat. Marsset-Baglieri A, Fromentin G, Nau F, Airinei G, Piedcoq J, Rémond D, Barbillon P, Benamouzig R, Tomé D, Gaudichon C. The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics. Unsweetened nutritious pea milk, original. Soymilk, light. Tofu, raw, regular, prepared with calcium sulfate. Edamame, frozen, unprepared. Canned beans various. Vieira NM, Peghinelli VV, Monte MG, Costa NA, Pereira AG, Seki MM, Azevedo PS, Polegato BF, de Paiva SAR, Zornoff LAM, Minicucci MF. Beans comsumption can contribute to the prevention of cardiovascular disease. Clin Nutr ESPEN. Lentils, mature seeds, cooked, boiled, without salt. Healthy food trends: beans and legumes. Peas, green, cooked, drained with salt. Quinoa, cooked. Peanut butter powder. Seitan wheat protein cubed, seitan. Eggs, Grade A, Large, egg whole. Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Shaughnessy AF. Eating Eggs Is Not Associated with Cardiovascular Disease. Am Fam Physician. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised. Turkey, all classes, light meat, cooked, roasted. Pork, loin, tenderloin, boneless, raw. Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw. Fish, tuna, fresh, yellowfin, raw. Fish, tuna, light, canned in water, drained solids. Fish, tuna, fresh, skipjack, raw. Fish, salmon, Atlantic, wild, raw. Fish, salmon, sockeye, raw. Fish, tilapia, raw. Fish, pollock, raw. Fish, haddock, raw. Crustaceans, shrimp, raw. Organic edamame pasta, fettuccine. Lentil spirals pasta. Chickpeas pasta. Flourless sprouted grain bread. Dave's Kiler Bread, powerseed, organic bread. Buttermilk powercakes flapjack and waffle mix, buttermilk. Buttermilk protein pancake mix, buttermilk. Kellogg's Special K Cereal Protein Plus 19 oz. Kashi Go Cereal Nutritional Powder Mix EAS Whey Protein Powder. Pea protein powder, pea. Espinosa-Salas S, Gonzalez-Arias M. Nutrition: Macronutrient Intake, Imbalances, and Interventions. In: StatPearls. StatPearls Publishing; Eat a variety of protein foods to get more of the nutrients your body needs. Choose seafood options that are higher in healthy fatty acids called omega-3s and lower in methylmercury, such as salmon, anchovies, and trout. If you are vegetarian or vegan, the advice to eat meat, poultry, and seafood does not apply to you. Vegetarian protein options include beans, peas, lentils, nuts, seeds, and soy products. Learn more. The amount of protein foods you need depends on your age, sex, height, weight, and physical activity. The amount can also depend on whether or not you are pregnant or breastfeeding. Most Americans eat enough from the Protein Foods Group but need to select leaner varieties of meat and poultry. They may also need to increase the variety of protein foods selected and choose meats less often. Find the right amount for you by getting your MyPlate Plan. For general guidance by age, see the table below. The table below lists amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended amount. Note: Click on the title row to expand the table. If you are on a mobile device, you may need to turn it to see the full table. This chart lists specific amounts that count as 1 ounce-equivalent oz-equiv in the Protein Foods Group towards your daily recommended intake:. Many Americans get the right amount of protein needed from meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products. Meeting this can help increase the amount of important nutrients your body needs, like unsaturated fats, dietary fiber, and vitamin D. It also helps limit the amount of sodium and saturated fats from you get from processed meat and poultry. Meat, poultry, seafood, beans, peas, lentils, eggs, nuts, seeds, and soy products give the body many nutrients. These include protein, B vitamins niacin, thiamin, riboflavin, and B6 , vitamin E, iron, zinc, and magnesium. Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health. Some types of fish, such as salmon and trout are also natural sources of vitamin D, a nutrient that many people don't get enough of. Seafood varieties commonly consumed in the United States that are higher in EPA and DHA and lower in a type of mercury, in the form of methylmercury, include salmon, anchovies, sardines, Pacific oysters, and trout. The amount of recommended seafood varies based on age, weight, and level of physical activity. The U. In fact, 5 ounces of wild Atlantic cod, for example, provides about calories, 25 grams of protein, and less than 1 gram of fat total, according to the USDA. This is a great lean protein choice if you don't like the stronger flavors of oilier fish, such as salmon and sardines. Know that because it's so lean, white fish such as cod, fluke, and flounder can easily dry out during cooking. To keep the lean protein food moist, bake it until it's just barely opaque, or try a preparation method such as poaching or steaming in the oven or on the grill in foil packets with your favorite herbs and spices. Even though salmon is considered a "fatty fish", it's still a lean protein and is a good source of anti-inflammatory omega-3 fatty acids. A 3-ounce serving of wild salmon provides calories, nearly 17 grams of protein, and 5 grams of fat less than 1 gram of saturated fat , according to the USDA. Another good choice is tuna, which provides calories, 20 grams of protein, and 4 grams of fat less than 1 gram of saturated fat in a 3-ounce serving, according to the USDA. No matter which lean protein food you choose, enjoy your fish grilled, baked, steamed, or as sushi and served with your favorite veggies or a salad. Try different sauces and preparation methods if you're just starting to experiment with fish. If you need a good on-the-go option or just don't feel like cooking, pouches of salmon or tuna are super-convenient. They're not just for happy hour — oysters are a delicious and nutritious lean protein food. Just 3 ounces provides 69 calories, 8 grams of protein, and 2 grams of fat less than 1 gram of saturated fat , according to the USDA. These mollusks are also a good source of zinc, an important nutrient to support healthy immune system function. Enjoy raw oysters as an appetizer or as a protein pairing alongside a salad or vegetable dish. Squeeze lemon over the oysters and enjoy with vinegar-based mignonette sauce or cocktail sauce or horseradish instead of a creamy tartar sauce. The lean protein food is also delicious roasted or grilled if you don't like the idea of raw fish or just want a change of pace. Shellfish lovers, there's good news: Shrimp and lobster are both versatile lean protein foods that are easy to cook. Specifically, a 3-ounce serving of shrimp provides 72 calories, 17 grams of protein, and less than 1 gram of fat total, according to the USDA. Similarly, the same size portion of lobster offers 65 calories, 14 grams of protein, and less than 1 gram of fat, according to the USDA. Enjoy either seafood grilled, baked, or sautéed with salads, stir-fries, pasta, or your favorite vegetables. Frozen shrimp is also an easy option to keep on hand for busy weeks. Strained yogurts such as Greek and Icelandic varieties are an easy way to add lean protein to your day. While there is some variation from one brand to the next, generally speaking, a 6-ounce container of plain, nonfat Greek yogurt will provide about calories, 20 grams of protein, and 0 grams fat, according to the USDA. The lean protein food makes a great base for a healthy meal or snack: Add fiber with chia seeds or ground flax, or top your bowl with berries, another high-fiber food that also provides disease-fighting antioxidants. Going for plain yogurt over flavored allows you to keep added sugar in check, and you can take the flavor up a notch by adding flavor with cinnamon or a small drizzle of honey or maple syrup. In the mood for something savory? A dollop of plain yogurt makes a great sub for sour cream. Soy products such as tofu and tempeh are easy, vegetarian-friendly ways to add lean protein to your diet. Soy is one of the few plant sources of proteins that provides all nine essential amino acids and is therefore considered a complete protein. Here's the nutritional breakdown: A 3-ounce serving of firm tofu provides about 71 calories, 9 grams of protein, and less than 4 grams of fat less than 1 gram of saturated fat , according to the USDA. The same amount of, which is a fermented soy product, offers about calories, 17 grams of protein, and 9 grams of fat 2 grams of saturated fat , according to the USDA. To add the lean protein foods to your meal rotation, bake, grill, or stir-fry the plant-based eats and incorporate them into sandwiches, salads, and bowls. They tend to take on the flavor of whatever you cook them with, so experiment with various seasonings. Perhaps the most affordable lean protein foods are beans, peas, and lentils, which can be purchased dried or cooked. While there may be slight variations in micronutrient content, their nutrient profile is very similar across the board. As a reference, a half-cup serving of canned garbanzo beans contains calories, 7 grams of protein, and 2 grams of fat 0 grams saturated , according to the USDA. |
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