Game meat, deer, Lena, cooked, pan-broiled. Tuna is Lean protein sources excellent and widely available source of protein. Cottage cheese is low in calories but very high in protein and healthy nutrients. Frequently asked questions.

Lean protein sources -

It is an excellent source of lean protein, with around Below are some examples of high protein foods that are suitable for people following a vegetarian diet.

Eggs are an excellent source of protein, nutrients, and healthful fats, with 1 large egg containing about 6. They are also incredibly versatile. A person can prepare eggs in multiple ways such as boiled, scrambled, 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. Roast whole turkey breasts in the oven or slow-cook with spices and herbs, then serve with vegetables or sweet potato. Fresh turkey is usually higher in protein compared to deli sliced turkey and light meat is leaner than dark meat.

Certain cuts of pork are lean, making them excellent sources of protein without excessive fat. These cuts include pork tenderloin and pork loin. Besides protein, pork provides a good amount of certain B vitamins, selenium , and zinc.

Avoid frying pork and choose healthier cooking methods like baking, grilling, or poaching to retain leanness. Bake a lean pork tenderloin with Brussels sprouts and potatoes for a complete meal. Combine leftover pork with black beans, corn , shredded lettuce, cilantro , lime juice, and avocado for a flavorful and satisfying salad.

Certain cuts of beef are a lean protein source, like round steak and top loin, noted Valdez. Beef also offers valuable nutrients like iron , zinc, and B vitamins.

Avoid deep frying beef and opt for healthier ways to cook like grilling, baking, and sautéing. Round steak can be added to a pasta dish or served with roasted vegetables and potatoes. Eye of round steak is especially great for stews, soup, or other dishes requiring cubed steak, said Valdez.

Perfect for tuna salad and tuna rolls, tuna provides B-complex vitamins, vitamin A , vitamin D, iron, selenium, phosphorous, and essential fats, said Valdez.

Canned light tuna packed in water, skipjack, and yellowfin tuna are low in fat and deliver over 20 g of protein. Besides tuna sandwiches and salads, toss tuna with chopped tomatoes , cucumbers , and olives , on leafy greens for a refreshing salad.

Salmon provides protein, heart-healthy omega-3 fat , and various nutrients. However, some varieties are leaner compared to others, noted Herrington. For example, farmed Atlantic and king salmon contain about twice the fat as sockeye and wild salmon. Salmon can be grilled, broiled, baked, or air-fried.

Dress it up with simple flavors like lemon, salt, and pepper, or get creative with spices. Flake it on salads, pair it with rice, or add it on top of whole-grain and avocado toast.

While salmon and tuna are known for their high omega-3 content, other fish still provide omega-3 , protein, and nutrients. Lean varieties include white-colored fish like haddock, pollock, and tilapia.

Make fish tacos with grilled or air-fried fish, shredded cabbage, red onion , avocado, pico de gallo, sliced radishes, and cilantro. Shrimp is a good source of protein and nutrients like vitamin B12 , phosphorus, and choline.

It's low in fat and the majority of it is healthy omega Pre-cooked shrimp, chilled, with a light cocktail sauce, is a simple way to enjoy shrimp, said Herrington. Stir-fry shrimp with veggies, soy sauce , rice vinegar, and grated ginger and serve over rice or toss with pasta and spring vegetables for a comforting meal.

The world of pasta has expanded far beyond traditional wheat-based options. Today's varieties include high-protein options made from plant proteins like edamame, lentils, and chickpeas.

High-protein pastas come in different varieties, each with a unique taste and texture, so experiment to find the one that suits you. Blend chopped tomatoes or roasted veggies with garlic , herbs like basil or oregano, and a squeeze of lemon juice for an easy flavorful sauce to go with your pasta.

High-protein bread is an effortless way to add extra protein to your diet, especially when you're in a hurry or don't feel like cooking.

You can enjoy it in a simple sandwich or as toast. These breads increase their protein content by adding protein-rich ingredients like seeds and legumes. Look out for brands that offer 5 g or more protein per slice.

Protein pancake mixes can be easily incorporated into your morning routine. All you have to do is add water to the mix. Pair your protein-powered pancakes with nutritious toppings like nuts, fruits, or yogurt. Whey protein, pea protein, or soy protein are commonly added to high-protein cereals, boosting the protein levels.

They can vary widely in their ingredients and nutritional makeup but look for those bearing protein on the label. Compare nutrition facts labels and opt for those with more fiber and fewer added sugars.

Power up your cereal with high-protein milk and add fruit, nuts, or seeds to increase fiber and healthy fat. Whether you prefer plant-based or animal-based protein powder , it's best used as a supplement to a diet rich in whole protein foods like lean meats, eggs, and legumes.

Choose powders with 3 g of fat or less per serving and avoid those with added sugars and artificial sweeteners. Blend protein powder with water or milk and smoothie ingredients for a convenient nutrition boost. Individual recommendations for macronutrient intake vary widely and depend on factors like age, weight, activity level, and medical conditions.

However, research shows that a daily intake of 1. Consult a healthcare provider like a registered dietitian for personalized recommendations. From lean meat and eggs to legumes and protein-rich breakfast carbs, these foods deliver essential nutrients without weighing you down.

Center your meals around protein and make sure to have protein-rich snacks as well, even if it's just a glass of milk or a cup of yogurt. Variety is important for nutrition and keeping your taste buds happy, so mix up your meals with different protein options.

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Medically reviewed by 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.

Medically reviewed by Kristy Del Coro, MS, RDN, LDN. Learn More. Fact checked by Tusitala , for two years.

What foods count Dance fueling advice lean protein Nourishing meal options what does protejn even mean? An RD breaks it down. Kristy Prtoein Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more prltein 10 years prktein experience Dance fueling advice the field Lean protein sources 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. We include products we think are proteiin Lean protein sources Lentil curry readers. If Water weight loss benefits buy protien links on this Acai berry immune system, we may earn a small commission or other tangible benefit. Wellos and Healthline Media are owned by RVO Health. Healthline only shows you brands and products that we stand behind. High protein low fat foods can be good for muscle building and possible weight loss.