While the American Heart Association recommends against high-protein, low-carb diets, healthy lean protein sources are an integral part of any weight-loss plan. Protein is essential to muscle and skeletal formation, and lean protein consumption may help you stay satiated for longer after meals, according to the University of Maryland Medical Center. MayoClinic.com recommends getting from 10 to 35 percent of your daily caloric intake from protein.
Lean Meats
White meat turkey and chicken are among the leanest protein sources. A 1 oz. serving of either has 35 calories, 7g of protein and just 1g of fat. The same size serving of dark meat chicken or turkey, lean beef, veal, lamb or pork tenderloin has approximately 55 calories, 7g of protein and 2 to 3g of fat. Round steaks and roasts, top loin, top sirloin, chuck shoulder and arm roasts are the leanest cuts of beef, according to the U.S. Department of Agriculture.
Seafood
Seafood is a source of protein, and fish is also a rich source of heart-healthy omega-3 fatty acids. Flounder, sole, scrod and cod are some of the leanest fish, offering just 35 calories and less than 1g of fat in a 1 oz. serving that provides 7g of protein. Clams, crabs, lobster, scallops and shrimp have similar numbers. Salmon, swordfish and herring are slightly oilier with 55 calories, 2 to 3g of fat and 7g of protein per ounce. MayoClinic.com recommends eating seafood at least twice a week.
Low-fat Dairy and Eggs
Dairy is a source of protein that also serves as a rich source of calcium. Fat-free cheeses and egg whites have 7g of protein, 1g of fat and 35 calories in a 1 oz. serving. Low-fat cheeses are slightly richer, totaling 7g of protein, 55 calories and 2 to 3g of fat per ounce.
Beans and Peas
Beans and peas are not only a source of fiber, they also offer significant amounts of protein. A 1/2 cup serving of beans, peas or lentils has 35 calories, 4g of protein and just 1g of fat.
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