Top 10 Lean Protein Foods You Should Include In Your Diet

If you’re looking to build muscle, lose weight, or simply improve your overall health, lean protein is something you shouldn’t overlook. Protein is an essential macronutrient that our body needs for various functions, such as building and repairing tissues, producing enzymes and hormones, and helping to keep our immune system strong.

However, not all protein sources are created equal. While some protein foods may be high in saturated fat or added sugars, others can provide you with a lean, healthy source of protein to help you achieve your health goals.

In this blog, we will look at the top 10 lean or low-fat protein foods you should consider including in your diet. These protein-rich foods are delicious, nutritious, and easy to find in India. Whether you’re a vegetarian or a non-vegetarian, this list has something for everyone. So, let’s start!

What Is Lean Protein (Low-Fat Protein)?

It is a high-quality protein that is low in saturated fat and high in nutrients.  It’s a vital element of a healthy diet that helps build and maintain muscle and tissues in your body.

The United States Department of Agriculture (USDA) defines a lean source of protein as having less than 10 grams of total fat, 4.5 grams or less of saturated fat, and fewer than 95 mg of cholesterol in a 100 gm serving. 

Let’s know more about this:

• These are the types of proteins that can provide your body with the essential nutrients it needs to function properly, without adding excess calories or unhealthy saturated fat.
  
• Lean or low-fat protein sources are typically rich in essential amino acids, which are the building blocks of protein. They can help your body build and repair muscles, boost your metabolism, and keep you feeling full and satisfied.
  
• Some examples of sources lean on protein include white meat poultry (such as chicken and turkey), fish, lean cuts of beef or pork, egg whites, low-fat dairy products (such as Greek Yogurt and cottage cheese), legumes (such as lentils and beans), and plant-based sources like quinoa and tofu.
  
• While some protein sources may be labeled as “lean,” it’s important to consider how they’re prepared. For example, grilled chicken breast is a great source of low-fat protein, whereas fried chicken can be high in unhealthy fats.
  
• So, when choosing protein sources, it’s important to opt for healthy cooking methods that don’t add unnecessary calories or unhealthy fats.

Thus, by including the best protein sources in your diet, you can support your overall health and fitness goals, whether building muscle, losing weight, or simply maintaining a healthy lifestyle.

Top 10 Best And Healthy Lean Protein Foods

Nutritionists recommend supplementing your lean diet with plenty of protein-rich fresh vegetables, lean meats, fish, and herbs. These foods help supply enough essential nutrients to the body. 

Here are the best foods rich in low-fat protein easily available in India:

1. Lentils

Lentils or dal, also known as pulses, are a subgroup of legumes. They are a first-rate source of low-fat protein, particularly for vegetarians and vegans. A 100g serving of cooked lentils covers about 9g of protein. They are also high in fiber, which supports regular digestive movements and the growth of healthy gut bacteria.

Dal or lentils offer numerous health benefits:

• Lentils are packed with B vitamins, magnesium, zinc, and potassium. They are also a good source of iron, a mineral sometimes lacking in vegetarian diets.
  
• The fiber, folic acid, and potassium in lentils all support heart health. Lentils add essential nutrients to the diet, and consuming them regularly may help prevent heart disease.
  
• The high fiber content in lentils helps prevent constipation and promotes regular bowel movements. This can lead to improved complete gut health. So, try this lentil curry recipe by Fitelo!
  
• Lentils are low in calories but high in nutrition, making them an ideal food for weight loss. The fiber and protein in lentils can make you feel fuller, which helps control appetite and reduce calorie intake.
  
• The soluble fiber in lentils traps carbohydrates, slowing down digestion and stabilizing blood sugar levels, which can be particularly helpful for diabetic people.
  
• For those who are vegetarian or vegan, lentils provide a significant amount of plant-based lean protein.

2. Eggs

Eggs are a low-carb, low-calorie, and low-cost source of protein. One large egg provides about 6 to 8 grams of protein. In fact, eggs contain essential amino acids that people need to get from food, making them a complete protein source.

The health benefits of eggs are:

• Eggs are packed with an array of essential vitamins and minerals. A serving of 2 eggs contains 82% DV  of Vitamin D requirements, 50% of your daily folate supplies, 25% of your daily riboflavin (Vitamin B2) requirements, and 40% of your daily selenium needs. Eggs also contain useful quantities of vitamins A, E, B5, B12, as well as iron, iodine, and phosphorus.
  
• Eggs help increase high-density lipoprotein (HDL) levels – or “good” cholesterol as it’s commonly known. People who have higher levels of HDL usually have a lesser risk of heart disease, stroke, and other health problems.
  
• Eggs contain two forms of antioxidants, lutein, and zeaxanthin, which are beneficial for eye health.
  
• Choline, a B vitamin-like substance in eggs, is important in brain development during pregnancy.
  
• According to the National Library of Medicine, egg protein helps the brain identify the hormone leptin, which can keep you full and provide your body with energy, leading to weight loss.

3. Chicken Breast

Chicken breast is one of the most common cuts of chicken and is one of the best foods that contain lean protein. A skinless, cooked chicken breast (174 grams) contains about 56 grams of protein. This is equal to 32 grams of protein per 100 grams. It’s low in fat and high in B vitamins, which support brain health and slow aging.

Chicken breast offers numerous health benefits:

• The low-fat protein in chicken breast is an excellent source of essential amino acids, which our bodies use to build muscle tissue. This is particularly important as we age.
  
• Studies have shown that consuming protein helps to preserve bone mineral density. Chicken can support building stronger muscles and promote healthier bones, decreasing the risk of injuries and diseases like osteoporosis.
  
• Studies indicate that consuming 25-30 grams of protein per meal can induce a sense of satiety while consuming fewer calories. This can lead to sustaining a healthy weight. Maintaining a healthy weight is linked to mitigating risk factors associated with heart problems, such as high blood pressure and elevated triglyceride levels.
  
• Tryptophan, an amino acid found in chicken, can increase the production of serotonin – the hormone known to promote feelings of well-being and happiness in our brain.
  

4. Cottage Cheese

Cottage Cheese or paneer is a soft, white, and creamy cheese that’s considered fresh, so it does not undergo an aging or ripening process to develop flavor. It’s made from the curds of various pasteurized cow’s milk levels, including nonfat, reduced-fat, or regular milk. 

A 100g serving of cottage cheese provides about 11 grams of lean protein. 

The benefits of eating cottage cheese are:

• Cottage cheese is packed with B vitamins, magnesium, zinc, and potassium. It’s also a good source of calcium.
  
• Cottage cheese contains protein with very few carbohydrates and fat. Eating cottage cheese every day is a great way to boost your protein intake. It is also more satiating, making one feel full with relatively few calories.
  
• Cottage cheese is a good source of calcium, which is essential for healthy bones and teeth.
  
• Paneer is high in casein, a slow-digesting dairy protein. This makes it popular among athletes and people looking to increase their muscle mass.
  
• It is low in fat, making it a good choice for heart health.

5. Fish

Fish, especially white-fleshed ones, are excellent sources of lean or low-fat protein. Most white-fleshed fish are quite lean and provide less than 3g of fat, 20–25g of protein, and 85–130 calories per 100g plain, cooked serving. Examples of very lean white fish include cod, haddock, grouper, halibut, tilapia, and bass.

The health benefits are:

• Fish is a nutrient-dense food that provides us with several essential nutrients that are often deficient in our diet. Fatty fish, in particular, are often deemed as the healthiest option as they offer a higher concentration of fat-based nutrients, such as vitamin D. These include high-quality lean protein sources, iodine, and a variety of vitamins and minerals.
  
• Research by Medical News Today says that fish is considered one of the most heart-healthy foods you can eat. Many large observational studies show that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease.
  
• Omega-3 fatty acids in fish are good for maintaining brain health. Research has shown that having low levels of omega-3 fatty acids in the blood may lead to accelerated brain aging, which can manifest as symptoms like memory loss and cognitive impairment.
  
• There are two forms of antioxidants in fish, lutein, and zeaxanthin, which are beneficial for eye health.
  
• Fish is a great source of vitamin D, which is important for bone health.
  
• Omega-3 fatty acids have been firmly linked to a reduction in symptoms of depression.

6. Greek Yoghurt

Greek Yogurt is a dairy product that’s high in many nutrients like vitamin B12, calcium, and selenium. It’s known for its thick, creamy texture and slightly tart taste. Greek Yogurt is made by straining regular Yogurt to remove the whey, resulting in a thicker product with a higher protein content. 

A 200-gram serving (just under a cup) of Greek Yogurt provides about 20 grams of protein. This is roughly 30% of the daily protein requirement for a sedentary adult and about 20% for an active adult.

Apart from a great lean protein source, Greek Yogurt offers numerous health benefits:

• Greek Yogurt is packed with a range of essential vitamins and minerals. It’s particularly rich in protein, vitamin B12, riboflavin (B2), and selenium. It’s also a good source of calcium, phosphorus, zinc, pantothenic acid, vitamin A, and potassium.
  
• It is a source of probiotics that support gut health. These are good bacteria that may restore a healthy bacterial balance within the gut.
  
• Eating Greek Yogurt may improve bone health, as it is rich in calcium and protein. Calcium promotes bone health and can reduce the risk of osteoporosis, a degenerative bone disease.
  
• Greek Yogurt for weight loss is protein-rich, so it may help people feel fuller for longer. Research suggests that people may eat less throughout the day after a meal that is high in protein.
  
• Research suggests that eating a high-protein diet may increase the number of calories a person burns per day.

7. Soybeans

Soybeans, or “Glycine max,” are among the best plant-based protein sources. The protein content of soybeans is 36–56% of the dry weight. One cup (172 grams) of boiled soybeans boasts around 31 grams of protein. Soybeans are not just delicious to taste but also fat-free, making them a necessary ingredient in the diet list of overweight or obese people as well.

The health benefits of soybeans as a great option for lean proteins are:

• Soybeans are a powerhouse of nutrients and are loaded with many other antioxidants that are necessary to strengthen our immune system and help our body fight various diseases.
  
• Soybeans and soy foods may reduce the risk of a range of health problems, including cardiovascular disease, stroke, coronary heart disease (CHD), and some cancers.
  
• Due to the loaded nutrients and antioxidants, soybeans are said to be great for your digestive system, bones, heart, postmenopausal symptoms, etc.
  
• Soybeans are a good source of fiber, which can help regulate digestion and keep you feeling full for longer periods of time. This soya chunks recipe is a must-add to your daily diet.
  
• Soybeans are low in calories but high in nutrition, making them ideal for weight loss. The fiber and protein in soybeans can make you feel fuller, which helps control appetite and reduce calorie intake.

8. Chickpeas

Chickpeas, also known as garbanzo beans or kabuli chana, are among the best sources of plant-based protein. A half-cup of cooked chickpeas gives you about 8 grams of protein or 15 percent of the Daily Value. Chickpeas are not only low in fat but also high in protein and fiber, which helps promote feelings of fullness and aids in digestion.

Chickpeas offer numerous health benefits:

• Chana boasts an impressive nutritional profile. They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat. Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and lean protein.
  
• The protein and fiber in chickpeas may help keep your appetite under control. Protein and fiber work together to slow digestion, which helps promote fullness. In fact, the filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake.
  
• Because chickpeas are so high in fiber, they also help prevent constipation — which has the added bonus of keeping your gastrointestinal (gut) health in tip-top shape.
  
• Chickpeas are naturally very low in sodium and are cholesterol-free. They’re also a good source of polyunsaturated fats. Polyunsaturated fats especially help control (and reduce) your cholesterol levels, which, in turn, decreases your risk of developing heart disease.
  
• Chickpeas are a vegetable protein-rich food and a good source of calcium, which is essential for healthy bones and teeth.

9. Turkey

Turkey is a popular source of meat that’s high in protein and low in saturated fat. An 85 gm of turkey contains nearly 24 grams of protein. It is also a good source of beneficial vitamins and minerals like magnesium and niacin.

Its health benefits are:

• Eating turkey thighs and breasts will provide you with a slew of nutrients and a boost in energy. It is loaded with potassium, protein, and selenium. When consumed regularly, the nutrients begin functioning, strengthening the immune system.
  
• Nutritionists recommend consuming foods that boost your metabolism. It is essential to keep your body active and energized. Moreover, studies have shown that people with an enhanced metabolism are less prone to weight gain.
  
• You can find adequate levels of tryptophan in Turkey, which are essential for managing your psychological health. Various factors can affect your mental state, leaving you with depression, stress, and anxiety. Tryptophan is responsible for producing and boosting serotonin.
  
• Turkey is a great source of lean protein, meaning it contains less fat than other protein sources like beef or pork. This makes it a healthier option for those looking to maintain a balanced diet.
  
• Turkey is naturally low in sodium and is cholesterol-free. It’s also a good source of polyunsaturated fats. Polyunsaturated fats especially help control (and reduce) your cholesterol levels, which, in turn, decreases your risk of developing heart disease.

10. Kidney Beans

Kidney Beans or rajma are an excellent source of lean or low-fat protein, particularly for vegetarians and vegans. A 100g serving of cooked kidney beans contains about 9g protein. They are also high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria.

The benefits of eating kidney beans are:

• Kidney beans provide nutrients that most people lack. This includes high-quality protein, iodine, and various vitamins and minerals. They provide potassium, B12, calcium, and vitamin D, which many diets lack.
  
• Kidney beans help increase high-density lipoprotein (HDL) levels – or “good” cholesterol as it’s commonly known. People who have higher levels of HDL usually have a lower risk of heart disease, stroke, and other health problems.
  
• The high fiber content in kidney beans helps prevent constipation and promotes regular bowel movements. This can lead to better overall gut health.
  
• Kidney beans are low in calories but high in nutrition, making them ideal for weight loss. The fiber and protein in kidney beans can make you feel fuller, which helps control appetite and reduce calorie intake. So, rajma is a good option to add to a healthy diet plan for weight loss.
  
• By controlling the glycemic index, lowering cholesterol, and having weight loss effects, kidney beans help lower the risk of colon and pancreatic cancer.

So, we are done with the best ten food sources of lean or low-fat protein. However,  you must know that nothing replaces a balanced diet. So, try to add these protein-rich foods to your diet plan wisely or you can also consult a registered dietitian for the same.

Bottomline

In conclusion, adding lean protein to your diet is not just beneficial, it’s essential. From chicken breast to kidney beans, these top 10 lean or low-fat protein foods offer a wealth of nutrients and health benefits.

They can help you maintain a healthy weight, support muscle growth, boost your metabolism, and much more. It’s about making small, sustainable changes to your diet and lifestyle that you can maintain in the long run. Including lean sources of protein in your diet is one such change that can greatly impact your health.

If you need guidance on including protein in your diet, please get in touch with our Fitelo experts for a customized diet plan. So, try to include a mix of these protein sources in your meals to ensure you’re getting a wide range of nutrients. After all, a balanced diet is the cornerstone of good health.

Difference Between Whey And Lean Protein – Dietitian Mac Singh

The main difference between whey and lean protein is that whey protein usually contains a significant amount of fat, while lean protein has little or no fat. Watch this video and understand how they affect weight loss:

Komaldeep Transformation – Shedding 14 Kg In Just 90 Days

Komaldeep Kaur, a resident of New Zealand, faced health concerns and weight gain with a busy schedule, no time for meal preparation, and a sedentary lifestyle. Fitelo’s dieticians customized her diet plan, and she achieved an impressive weight loss of 14 kg within 90 days!

Success Story Of Komal: Incredible Weight Loss Journey – Fitelo

Frequently Asked Questions

What Foods Are Low In Calories But High In Protein?

Some foods that are low in calories but high in protein include chicken breast, tuna, Greek Yogurt, quinoa, cottage cheese, and beans.

Is Chicken A Lean Protein?

Yes, chicken breast is considered a lean protein as it is low in saturated fat and can be a part of a high protein diet.

What Are The Benefits Of Lean Protein?

Lean or low-fat protein is important for a variety of reasons. It can help with weight loss, muscle building, and overall health. It is also a great source of energy and can help keep you feeling full and satisfied.

What Are Some Good Sources Of Lean Protein?

Some good sources of this protein include chicken breast, turkey, fish, tofu, lean beef, lentils, and beans. These foods are low in fat and calories but high in protein.

How Much Lean Protein Should I Eat?

The amount of protein you should eat depends on your age, gender, and activity level. As a general guideline, adults should aim for about 0.8 grams of protein per kilogram of body weight per day.

Can I Get Enough Protein On A Vegetarian Or Vegan Diet?

Yes, it is possible to get enough protein on a vegetarian or vegan diet plan. Good sources of plant-based lean vegan protein include tofu, tempeh, lentils, beans, quinoa, and nuts.

How Does Lean Protein Help Lose Weight? 

The lean protein diet plan replaces carbohydrates and fats with enough protein, which keeps you full and energetic all day. It also lets you eat less, automatically reducing belly fat and keeping you healthy. 

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.