Protein is essential for muscular development and growth. The average adult male needs to consume approximately 56 g of protein a day, while women need 46 g, according to the Centers for Disease Control and Prevention. Meat provides a high amount of protein, and several types of meat are low in calories and saturated fat. Strive to consume a healthy balance of protein, complex carbohydrates and minimal fats at every meal -- especially after a weightlifting workout. In addition to lean meats, try egg whites, low-fat dairy products, nuts, seeds and legumes to achieve your daily recommended amount of protein.
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A 100-g serving of roasted turkey breast contains 7.4 g of fat, 189 calories and 28.7 g of protein. Leaner versions of turkey contain less fat, such as 98 and 99 percent fat-free ground turkey varieties. Serve roast turkey with a side of vegetables and a sweet potato for a satisfying, nutritious meal. You may also serve seasoned, cooked ground turkey over brown rice and a tossed salad on the side.
Roasted chicken breast with the skin provides 7.8 g of fat, 197 calories and 29.8 g of protein in a 100-g serving. However, remove the skin and boil, bake or grill the chicken breast for fewer calories and less fat. Slice and serve it over a salad or with a side of steamed vegetables and whole-grain pasta.
Many nutritious varieties of fish exist, but some offer more protein with less fat. A 100-g serving of cod contains 0.9 g of fat, 105 calories and 22.8 g of protein. Perch provides 1.2 g of fat in a 100-g serving, with 117 calories and 24.9 g of protein. The same amount of pollock contains 1.3 g of fat, 118 calories and 24.9 g of protein. Cook your fish in olive oil to add minimal saturated fat to your meal. Serve with steamed asparagus and wild rice.
Lean Pork Roast
Pork is not generally thought of as a healthy meat, but lean varieties offer many nutritional benefits. A 100-g serving of lean, roasted pork provides 9 g of fat, 199 calories and 27.6 g of protein. Serve with a side of mixed vegetables and a slice of whole-grain toast.