Fat-free, High-protein Foods

Protein is the only natural source of amino acids, which are the building blocks of your body. Protein is necessary for building or repairing muscle tissue. The problem is that many food sources of protein contain high amounts of fat, foods like red meat, nuts and dairy. If executed poorly, a high-protein diet can add significant amounts of body fat due to the high fat content. The solution is to find fat-free protein sources to supplement your diet and keep you slim and healthy.

Egg Whites

Eggs are one of the best sources of protein, but their yolks contain high levels of fat and cholesterol. If you use only the whites, eggs become a fat-free source of protein. Two egg whites contain about 7g of protein and no fat. Use seasonings or combine egg whites with other foods, otherwise the flavor is quite bland.

Beans

Legumes and beans can be excellent sources of fat-free protein. A 1-cup serving of beans offers up to 15g of protein and 30g of carbohydrates without adding a single gram of fat. Avoid pre-made bean dishes or at least read the labels carefully, as many contain significant amounts of fat. Also keep in mind that some legumes, such as peanuts, have quite a high fat content, but as long as you avoid nuts you should be OK.

Fat-Free Dairy

Purchase fat-free or non-fat dairy products. An 8 oz. serving of fat-free milk has roughly 8g protein, 12g carbs and no fat. Remember to use other non-fat ingredients when cooking with milk to avoid adding fat to your meals.

Protein Supplements

While protein powders and bars are not whole foods, they are an excellent source of fat-free protein. Always read the labels of protein supplements, as different types contain varying amounts of protein, fat and carbohydrates to meet the wide array of athletic needs. Select protein supplements with no fat and at least 25g of protein per serving, either a 1-cup scoop of powder or a single bar. If you prepare the protein powder shake with milk, use fat-free or skim to avoid adding fat.