Lean Protein Food Sources

Weight loss, building lean muscle, and staying full throughout the day…protein is the biggest and most focused on macronutrient when it comes to these goals for most people. It is no doubt that most Americans can easily chow down a huge steak, burger, chicken wings, etc. Most average people do get plenty of protein for their needs. However, for athletes looking to lose body fat, build strength, and optimize their macros, knowing leaner protein choices is key. It will allow more room for the athlete to consume fats and carbs from their “guilty pleasures” so that they can in fact make all foods fit. A healthy and sustainable diet needs to ensure that you can follow it for the rest of your life, so that means being able to have those high fat high carb foods too.

One of my biggest pet peeves as a dietitian in sports nutrition is commonly seeing people turn to protein powders and bars as the first solution to their diet. It may surprise you just how much quality protein you can get from whole foods. Below is a list of food choices high in protein and lower in calories compared to other options which you can through in the mix of your diet for more balance:

Lean Protein options:

• Shrimp

• Tilapia

• Flounder

• Cod

• Scallops

• Chicken breast

• Turkey

• Ground chicken

• Ground turkey

• Edamame

• Lentils

• Egg whites

• Plain non-fat greek yogurt

• Fat free cottage cheese

• Fat free/low fat cheese

• Light tuna

Other Protein options (less lean):

These options would be better for those trying to gain weight since it is higher kcal. However, some options (ie: protein pasta) can be great sides to have as a carb source with more protein added to the entire meal.

• Salmon

• Chicken thigh

• Tofu

• Quinoa

• Pork

• Black/kidney beans

• Whole eggs

• Chickpeas

• Nuts/seeds

• Aged cheese

• Sardines

• Herring

• Mackerel

• Chia seeds

• Tempeh

• Seitan

• Protein pasta

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