Protein is a critical component of a healthy diet. Dietary protein helps to maintain muscle mass, support immune function and provide sensations of fullness. Unfortunately, many foods that are rich in protein, including many meats and cheeses, also supply unacceptably high levels of saturated fat. To cook healthy meals that are high in protein, use low-fat protein sources such as beans, lean meats, legumes and cottage cheese. These provide the health benefits of protein without the drawbacks associated with fattier foods.
Step 1
Select lean cuts of meat instead of cuts that are high in fat and cholesterol. Mayo Clinic recommends round, chuck, sirloin or tenderloin cuts from red meat sources such as beef, lamb and pork. When choosing poultry, seek white, skinless breast meat. If you use ground meat at all, select products containing 90 percent lean meat or more.
Step 2
Use soy products as meat substitutes whenever possible. Most grocers and health food stores offer tofu, soy "burgers," soy "hot dogs" and whole soybeans. According to the National Institutes of Health, soy is an excellent source of dietary protein, and it is lower in fat and cholesterol than meat. As part of a diet low in saturated fat and cholesterol, 25 g of soy each day can prevent several forms of cardiovascular disease.
Step 3
Prepare legumes, such as beans and peas, as entrees and side dishes. Mayo Clinic states that legumes are a good source of protein and can help to replace less healthy protein sources such as meat and dairy products. Red beans, black beans, chickpeas, lentils and blackeye peas provide large amounts of dietary fiber and may help to reduce cholesterol levels.
Step 4
Add seasonings to your meals toward the end of the cooking process. Mayo Clinic recommends adding vinegar, tomatoes or juice a few minutes before beans are finished cooking. If you add these ingredients too early in the process, it can slow down the cooking process and alter the flavor of the dish. Select low-sodium seasonings, such as herbs and vinegar, to keep your meals heart-healthy.
Step 5
Bake or grill your meats and meat substitutes. If you fry tofu or lean-cut meat, it adds a significant amount of fat and dietary calories to the entree. If you crave the texture and flavor of fried meats, consider using bread crumbs to coat and "oven-fry" your meat or meat analogue. Choose low-fat, low-sugar marinades instead of high-calorie, processed seasoning blends.
Step 6
Use low-fat and fat-free cottage cheese to add quality protein to your dips, soups, casseroles and sauces. Martha Rose Shulman of "The New York Times" suggests blending fat-free cottage cheese with garlic, herbs and grated Parmesan cheese to create a pungent, versatile dip that contains significant amounts of protein with very little fat. Use cottage cheese to increase the protein content of your lasagna, Alfredo sauce or cheese dips.
Things You'll Need
- Cottage cheese
- Dried legumes
- Lean meats
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