Most people who eat a varied diet don't have a problem getting enough protein. The nutrient, which is composed of amino acids, works to build and repair muscles and tissues in the body and should be a notable part of every healthy person's diet. However, many protein-rich foods are also high in fat and calories. That's an issue for those who are mindful of weight control and healthy eating. The trick in preparing healthy protein-rich foods is to choose lean proteins.
Step 1
Balance the proteins you prepare in your meals with other healthy foods to get a complete nutritional package. Mayo Clinic nutritionist Katherine Zeratsky notes that some high-protein diets serve to limit an adult's intake of fresh fruits, vegetables and whole grains, which can lead to nutritional deficiencies.
Healthy meals include a balance of vitamins, minerals and nutrients from a variety of food groups, and they should contain at least a couple of fresh, whole foods, such as berries or dark leafy greens. Plan side dishes with high-protein main meals that will offer a balance of nutrients that come from several food groups.
Step 2
Choose sources of protein that are low in fat and relatively low in calories. The Harvard School of Public Health recommends examining the "protein package" of every source and considering not only how many grams of protein the food offers but also how much fat (particularly saturated fat) and how many calories it contains.
For example, a 6-oz. steak has 38g of protein, but it also has 16g of saturated fat and 44g of total fat. Cooked lentils, another good source of protein with 18g per 1-cup serving, have less than 1g of total fat per serving. Thus, lentils, beans, low-fat dairy products and lean meats are often healthier overall protein choices than high-protein red meats.
Step 3
Roast, bake, broil, or sauté lean meats and lean proteins instead of frying them. Dredging cuts of meat, tofu or fish in oil or butter will add a significant amount of fat and calories to each serving, so limit your use of these substances when you cook. If you do choose to pan-fry or sauté your high-protein entrees, use only a small amount of oil or butter, and choose heart-healthy oils such as olive oil or canola oil.
Add flavor to lean proteins by marinating them in low-calorie, low-fat sauces before baking or broiling them. Season your cuts of meat and tofu with spice rubs, salt and pepper, or small amounts of flavored olive oil to get good flavor without sacrificing nutrients.
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