Lean protein refers to sources of protein that are relatively low in total fat and
saturated fat. Choosing lean protein is a smart strategy for optimizing muscle
health, managing weight, promoting heart health, and supporting a healthy
metabolism.
Common Lean Protein Options:
Animal-Based Sources:
Skinless poultry: Chicken or turkey breast are excellent lean meats,
especially when grilled or baked without the skin.
Fish: Especially white fish such as cod, tilapia, and haddock. Fatty fish
such as salmon and tuna are higher in fat, but their fats are heart-healthy
omega-3s.
Eggs and egg whites: A whole egg is nutritious, but egg whites are pure
protein with no fat.
Lean cuts of beef and pork: Look for cuts labeled “loin” or “round,” such
as sirloin, tenderloin, or pork loin. These are lower in fat than other cuts.
Low-fat dairy: Greek yogurt, cottage cheese, and skim or 1% milk offer
protein with reduced fat content.
Plant-Based Sources:
Legumes: Beans, lentils, and chickpeas offer protein plus fiber, with little to
no saturated fat.
Tofu and tempeh: Made from soybeans, these are great sources of
complete plant protein.
Edamame: Whole soybeans that are easy to snack on or add to meals.
Quinoa: A whole grain that also provides all nine essential amino acids.
Nuts and seeds (in moderation): While not “lean” due to fat content, they
contain healthy fats and protein — just watch the portion size.
Tips for Eating Lean:
Choose cooking methods like grilling, baking, roasting, or steaming
instead of frying.
Trim visible fat and remove poultry skin before cooking.
Drain and rinse canned beans to reduce sodium.
When shopping, look for “90% lean” or higher on ground meats.
Enjoy these delicious and nutritious lean protein options to fuel your day and feel
your best!