Including protein-rich foods is crucial for health, supports muscle growth, and helps you achieve a good body weight. Though protein requirements vary from person to person, experts say that most physically active people should take 1.2-2.0g of protein/kg of total body weight. Sources of protein include legumes and meat, which have different amounts of fat and are categorised based on their fat content or leanness.
Lean proteins like fat-free yoghurt and chicken breast contain lower amounts of cholesterol and fats when compared to less lean proteins, like beef, whole eggs, and fat-free yoghurts. Some of you may prefer leaner protein sources over higher-fat ones. Still, they are not necessarily healthier or more nutritious than foods with high-fat content. Talking of women particularly, they can include women protein powder to achieve their weight loss plans.
5 Best Lean Proteins
Given below are 5 top lean protein sources which you can incorporate into your daily diet:
- Lentils And Beans
These are the best sources of protein and low in fat naturally. 1 cup of cooked lentils gives you 230 calories, 17.9g protein and 0.75g of fat. Unlike animal based protein sources such as beef and chicken, lentils and beans are high in fibre which is an important nutrient important for your cardiovascular and digestive health.
- Greek Yoghourt
This is another rich in protein dairy product which is available in different fat %ages, including skim and 1%. 170g of fat free greek yoghurt gives you 100 calories, 17.5g protein, and 0.62 grams of fat.
- Chicken Breast
This type of skinless chicken is quite lean and relatively low in calories. 85g of skinless chicken breast provides you 128 calories, 25.9g proteins, and 2.69 fat. In addition to being a lean, protein-packed food, chicken breasts have essential vitamins and minerals, such as the B vitamins niacin (B3) and pyridoxine (B6), as well as the minerals zinc and selenium. Chicken breast is a good protein source that can add nutritional value to your favourite pasta and soups.
- Tofu
Are you looking for a plant-based protein loaded with protein? 85g tofu provides around 46.2 calories, 6.22 g, and 1.6 grams of protein. Tofu is relatively low in calories and fat. However, it is a good source of protein and other nutrients required for optimal health.Â
If you are chasing a plant-based diet, consuming tofu can help you to meet your daily nutrient requirements. Tofu offers minerals low in plant-based eating habits, like zinc, calcium, selenium, and iron. Additionally, you can incorporate casein protein powder to your diet to get more effective outputs.
Conclusion
Lean protein sources are generally low in fat and calories and can help you in boosting your protein intake. Also, these foods can help you to achieve your essential protein needs and other nutrients like vitamins and minerals. Additionally, you can include whey protein isolate based on their overall nutritional value rather than their fat or calorie content.
