Foods For A High-protein & Low-fat Diet

High-protein diets generally involve increased protein intake and reduced or restricted carbohydrate intake for the sake of weight loss. Because protein is necessary for muscle growth, bodybuilders and athletes may also opt for high-protein diets. Though high-protein diets may promote weight loss and remain safe when followed short-term, MayoClinic.com suggests temporary adherence to the diets only and choosing low-fat protein sources most often.

Low-Fat Dairy Products

Dairy products provide rich amounts of protein and vital nutrients, such as calcium and vitamin D. Because high-fat dairy products, such as whole milk, cheeses and heavy cream, are rich in saturated fat, the American Heart Association suggests low-fat dairy products, such as skim or low-fat milk, yogurt, cottage cheese and hard cheeses, instead. One cup of skim milk provides approximately 9g of protein and only trace amounts of fat. Low-fat yogurt generally provides 8g of protein and 1g of fat per cup. Request skim or low-fat milk in your coffee beverages and replace heavy cream and whole milk with low-fat milk when preparing sauces. Top pizza, salads and casseroles with modest amounts of part-skim mozzarella cheese and enjoy low-fat string cheese with fruit or vegetables for a nutrient-rich snack. Lactose-free milk, yogurt and cheeses make for valuable alternatives for people with lactose intolerance or those adhering to vegetarian or vegan lifestyles.

Egg Whites or Egg Substitutes

While egg yolks contain fat and cholesterol, one egg white provides roughly 9g of protein and no fat. Egg substitute provides roughly 5g of protein per 1/4 cup and little or no fat. To improve your heart health and overall wellness, the American Heart Association recommends replacing eggs in recipes with egg whites. When substituting, replace one whole egg with two egg whites. You may also use natural or artificial egg substitutes, which are available in most grocery stores. Because egg whites and substitutes can change the consistency or flavor in baked goods, omelets and other dishes, experiment with substitutions before sharing or enjoying your favorite dishes. Adding vegetables to egg white omelets can enhance taste and add vitamins, minerals and fiber to your meal.

Lean Poultry and Fish

Lean poultry and fish are rich in protein and other nutrients, such as iron, B-vitamins and zinc. Enjoy steamed, baked or grilled fish or poultry rather than fried variations to keep fat and calories at a minimum. Optimum poultry selections include skinless turkey and chicken breasts. One 3 oz. skinless chicken breast provides roughly 26g of protein and 6g of fat. Lean fish include white fish, such as tilapia, water-packed tuna, cod and flounder. One 3 oz. portion of low-fat white fish provides approximately 22g of protein and 1 to 2g of fat. Seafood, such as shrimp, also provide lean protein-rich options. The Harvard School of Public Health recommends replacing red meat with lean alternatives, such as poultry or fish, for improved wellness and weight management.

Legumes

Legumes, such as beans, split peas, lentils and peanuts, provide valuable amounts of protein and complex carbohydrates, a healthy source of energy and fiber that can enhance fullness between meals and help with digestive health. The Harvard School of Public Health also suggests legumes as a heart-healthy alternative to red meat. Most legumes, other than soybeans and peanuts, are naturally low in fat and cholesterol-free. One-half cup of most beans, including black, chili, red, kidney, white and pinto beans and lentils, including red, yellow and black varieties, provides 7 to 10g of protein and less than 1g of fat. Consume a variety of legumes regularly to reap broadest nutritional benefits.