What Is ‘Lean Protein’ And Why Is It Considered Healthier
This type of protein is widely recognized as a healthier type of protein as it can affect heart health in a better way.
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1. Boneless skinless chicken breast
The boneless, skinless chicken breast is a staple of fitness-friendly and weight-loss plans for a reason: It’s heaps of protein and low in calories. It is also rich in vitamins B3 and B6, which help boost your metabolism.
2. Whitefish
White meat fish, such as tilapia, cod, flounder, and pollock, are high in protein and very lean, with only about 100 calories per 100-gram serving.
3. Beans & Lentils
These vegetarian proteins are super healthy and you should eat them regularly. Not only do they give you protein (9 grams per half cup), but they’re also packed with filling fiber, heart-healthy folate, and energy-boosting iron.
4. Tofu and related soy products
Soy is one of the best vegetarian sources of protein. 1/2 cup of tofu gives you 8-10 grams of protein (depending on whether it’s soft or firm), while 1 cup of edamame gives you 17 grams. Calcium-infused tofu also gives you a healthy dose of bone-building calcium, while edamame also packs a whopping 8 grams of fiber.
5. Nuts & Seeds
Unless you are allergic to them, nuts and seeds are a must in your diet. A Harvard study found them to be one of the top foods associated with weight loss. Plus, they’re packed with healthy fats and fiber, in addition to protein. Natural peanut or almond butter is a good choice for topping your morning toast. Toss pumpkin and sunflower seeds along with dried fruit for an energizing afternoon snack.
6. Eggs
The incredible edible egg is a great way to get some protein into your diet. One egg provides 6 grams of protein for just 70 calories. Most of that protein is in the egg white, so an easy way to boost the protein content of your morning scramble—without going overboard with saturated fat or dietary cholesterol—is to add extra protein. Think outside of breakfast and add a hard-boiled egg to your salad at lunch or grab a hard-boiled egg in its shell for a surprisingly satisfying snack.
