High-protein, Low-fat Foods

A low-fat diet can reduce the risk of heart disease, the American Heart Association reports. You can get your protein fix without having to resort to high fat protein sources like fatty fish, beef, pork and egg yolks. Including high-protein, low-fat foods into your diet will allow you to get the protein you need for immunity and muscle tissue without the fat that can contribute to artery plaque formation.

Egg Whites

Eggs are a delicious way to start your day with a heaping dose of protein. Unfortunately, the yolk in eggs is rich in saturated fat and cholesterol. Switching to protein-rich egg whites will get you high quality protein without the fat. Food-Info.net notes that egg whites are one of the most absorbed and utilized sources of protein in the food supply. A single cup serving of egg whites contains 25 g of protein and less than one g of fat, the USDA Nutrient Database reports. Egg whites can be used for omelets, healthy desserts and quiche.

Chicken

Chicken is a lower fat meat option than steak, pork or lamb. Low-fat methods to prepare chicken include grilling, roasting and basting. For the best results, you should choose low-fat cuts of white meat chicken with the skin removed. Chicken can be used as part of BBQ skewers, fajitas or casseroles.

Greek Yogurt

All low-fat dairy products are rich sources of protein with minimal amounts of dietary fat. However, fat-free Greek yogurt gives you the most protein bang for your buck. Eating one cup of fat-free Greek yogurt gives you 22 g of protein without any fat. You can add flavor to Greek yogurt by topping it with whole grain cereal or fresh blueberries.

Lean Fish

Fatty fish like salmon and mackerel contain healthy omega-3 fats, but are high in total fat. For a lower-fat option, consider lean fish like sole or cod. A 3 oz. serving of cod has 15 g of protein and less than a 1/2 g of dietary fat.

Beans

Beans like black beans and kidney beans are low in fat but rich in protein. Eating beans can also help you lose those extra pounds, reports MA McCrory of Purdue University. In research published in the November 2010 issue of the journal "Advances in Nutrition," McCrory notes that people who consume beans while cutting calories have better-controlled appetites and lose more weight than those who seldom eat beans.