15 Best Lean Protein Foods for Weight Loss & Muscle Growth

What Does It Mean for a Protein to Be Lean?

Protein is an essential macronutrient that plays vital roles in building muscle, bone strength, and supporting immune function. However, not all protein sources are created equal. The term “lean protein” refers to protein foods that are low in saturated fat, trans fat, and cholesterol.

Lean proteins provide plenty of protein along with heart-healthy fats and other nutrients. They are excellent choices as part of a balanced, healthy diet. On the other hand, proteins that are high in saturated fats from animal sources are associated with increased cholesterol levels and greater risk of heart disease.

Some of the healthiest lean protein options come from plant-based foods like beans, legumes, nuts, seeds, and soy. Seafood, egg whites, poultry breast, and low-fat dairy products are also nutritious lean proteins.

Benefits of Choosing Lean Proteins

Making lean proteins a staple in your diet offers many benefits:

• Lower in artery-clogging saturated fat and cholesterol
• Helps maintain a healthy weight
• Reduces risk of heart disease
• Contributes to muscle growth and strength
• Keeps you feeling full and satisfied
• Provides essential nutrients like iron, zinc, and B vitamins

15 of the Best Lean Protein Food Sources

Here are 15 of the top foods loaded with lean, healthy protein to add to your diet:

1. Lentils

Lentils provide over 50% of your daily protein needs in just one cup cooked. They contain a wide array of key nutrients including folate, manganese, iron, and phosphorus. Studies show that swapping lentils for meat reduces risk factors for diabetes and heart disease without sacrificing satisfaction.

2. Edamame

Edamame are tasty green soybeans that supply 11 grams of protein per half cup. They make a nutritious plant-based snack as well as an addition to grain bowls and stir-frys. Edamame are rich in fiber, vitamins C and K, iron, and magnesium.

3. Salmon

Salmon is a standout source of omega-3 fatty acids along with high-quality protein. Omega-3s support heart and brain health. Canned salmon provides around 25 grams of protein per 3-ounce serving. Opt for wild-caught when possible.

4. Egg Whites

Egg whites provide about 4 grams of pure protein with almost no fat or cholesterol. People who cannot eat whole eggs due to cholesterol concerns can still enjoy the protein power of egg whites. Use them to make omelets, scrambles, or add to smoothies.

5. Black Beans

Black beans pack 15 grams of protein and 15 grams of fiber per cup cooked. The soluble fiber and resistant starch in beans supports healthy blood sugar levels. Beans are also an excellent source of antioxidants. Add them to salads, tacos, soups, and more.

6. Chicken Breast

A skinless chicken breast half provides around 30 grams of protein for just 140 calories. Choose organic and free-range when possible. Chicken breast is extremely versatile for making healthy homemade meals full of lean protein.

7. Tofu

Made from soybean curd, tofu is a plant-based protein containing all nine essential amino acids. Half a cup of tofu offers around 10 grams of protein as well as calcium, iron, and magnesium. Its mild flavor makes it perfect for stir-frys, noodle dishes, and soups.

8. Chickpeas

Chickpeas provide 12 grams of protein per cup along with ample fiber, folate, iron, and manganese. Hummus makes a tasty, high-protein plant-based dip or sandwich spread. Chickpeas can also be added to salads, Buddha bowls, roasted vegetables, and more.

9. Greek Yogurt

Greek yogurt packs up to twice the protein of regular yogurt, about 20 grams per 6-ounce serving. It has fewer carbs and less sugar too. Opt for unsweetened varieties and top with fruit and nuts. Yogurt makes a nutritious breakfast, snack, or smoothie addition.

10. Tempeh

Tempeh is made from fermented soybeans, offering 16 grams of protein per half cup. The fermentation process increases its nutrient availability. Tempeh has a firm texture and nutty flavor. It provides an excellent meat-free source of protein to use in sandwiches, kebabs, and stir-frys.

11. Cottage Cheese

Cottage cheese provides sustained-release protein from casein along with the milk protein whey. One cup contains 25 grams of protein. The high protein keeps you feeling fuller longer than carb-heavy snacks. Use it on salads or enjoy with fruit.

12. Almonds

Almonds offer 6 grams of plant-based protein per ounce along with healthy unsaturated fats, fiber, magnesium, antioxidants, and more. They make the perfect high-protein portable snack. Add slivered almonds to oatmeal, salads, stir-frys, and yogurt.

13. Tuna

Canned tuna packs about 22 grams of protein into just a 3-ounce serving. Look for low-sodium or no salt added varieties. Flake tuna into salads, stuff into tomatoes or peppers, add to whole grain pasta, or use in sandwiches for an easy protein boost.

14. Lean Beef

Cuts of beef with “round” or “loin” in the name are leaner. A 3-ounce serving of lean beef offers about 25 grams of protein. Look for grass-fed beef when possible. Use lean beef to make chilis, tacos, meatballs, or stir-fry.

15. Eggplant

Eggplant is a surprisingly good source of lean vegan protein, with 2.5 grams in a 1-cup serving. It also provides fiber, potassium, manganese, and antioxidants. Use roasted eggplant in place of meat in sandwiches, dips, and pasta sauce.

Tips for Adding More Lean Protein to Your Diet

Here are some simple tips to help you eat more healthy lean proteins:

• Have eggs or Greek yogurt for breakfast
• Snack on nuts, cottage cheese, or edamame
• Make a salad with salmon, chickpeas, or tuna
• Cook lean beef in a veggie-heavy chili or pasta sauce
• Swap lentils or beans for half the ground meat in tacos or burgers
• Add tofu, tempeh, or chicken to stir-frys and noodle dishes
• Enjoy hummus, bean dips, or lean deli meats with whole grain crackers

Sample High-Protein Meals and Snacks

Here are some easy meal ideas packed with lean protein:

Breakfast:

• Scrambled eggs with black beans and spinach
• Greek yogurt with blueberries, flaxseed, and slivered almonds
• Tofu veggie scramble with sweet potato hash

Lunch:

• Salmon salad with greens, avocado, and chickpeas
• Veggie and tempeh sandwiches on whole grain bread
• Lentil soup with whole grain crackers

Dinner:

• Chicken stir-fry with broccoli and brown rice
• Vegetarian chili with beans over baked potatoes
• Steak fajita bowls with peppers, onions, brown rice

Snacks:

• Cottage cheese with fruit or nuts
• Edamame sprinkled with sea salt
• Apple slices with almond butter
• Celery sticks with hummus

The Bottom Line

Choosing lean protein sources is vital for heart health, muscle building, satiety, and weight maintenance. Lean proteins like lentils, salmon, egg whites, yogurt, and tempeh provide plenty of protein with the added benefits of fiber, antioxidants, healthy fats, vitamins, and minerals.

By including more plant-based and lean animal proteins in your diet, you can feel confident your body is getting high-quality nutrition to power you through each day.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.