The Best Sources Of Lean Protein

Lean protein should be a vital part of every well-balanced diet. It provides many benefits such preventing you from overeating by making you feel full, which is beneficial if you are attempting to lose weight. All proteins are not created equal; knowing what foods to choose will help you get the most out of your meals.

Eggs

Eggs are a nutritionally complete protein source; they are also inexpensive. A single hard-boiled egg contains only 2 g of saturated fat while providing you with 7 g of protein. For a boost of fiber and iron, try making a spinach omelet. Eggs often get a bad rap for being fairly high in cholesterol, but it is the saturated fat in the eggs that causes cholesterol numbers to rise. You can eliminate the saturated fat by throwing out the yolks and scrambling up just the whites.

Dairy

Consuming dairy products such as cheese, milk and yogurt gives you a big boost of protein. As a bonus, these dairy options also contain calcium. Be sure to select only skim or low-fat milk as well as low-fat cheese and yogurt options. Aside from the protein benefits, eating dairy regularly enhances most weight loss programs, helps prevent osteoporosis, and promotes strong teeth and bones.

Fish

Fish is loaded with lean protein and is extremely healthy. The leanest fish options include dark-fleshed fish such as salmon and tuna, shellfish such as lobster, and white-fleshed fish such as tilapia and flounder. Any fat contained in fish is healthy fat with its own list of health benefits. The oil contained in fish has the ability to reduce inflammation in your body while regulating your metabolism and hormones. Pay attention to how the fish is cooked as fish that is fried or loaded with mayonnaise, like with tuna salad, is packed with calories and cancels out the healthy benefits that come from fish.

Meat

As long as you choose the right cuts, meat can provide you with plenty of lean protein. The best beef cuts are round steaks and roasts, while the ideal pork options include the center loin, tenderloin and pork loin. Among all meats, poultry is always your best bet as long as the skin is removed. As long as the visible fat is removed prior to cooking, skinless turkey cutlets and chicken breasts are a good choice for protein assuming a cooking method such as roasting, boiling, poaching or grilling is used.