5 Lean Protein Sources

Eating lean protein is essential for building and repairing muscles, and it helps keep you full without adding too much fat to your diet. Here are five excellent sources of lean protein that you can easily include in your meals:

1. Chicken Breast

Chicken breast is one of the most popular sources of lean protein. It's low in fat and high in protein, making it perfect for muscle growth and repair. A 3-ounce serving of cooked chicken breast provides about 26 grams of protein and only 3 grams of fat. You can bake, grill, or stir-fry it with your favorite vegetables for a delicious and nutritious meal.

2. Fish

Fish, especially types like salmon, tuna, and cod, are great sources of lean protein. Fish is also rich in omega-3 fatty acids, which are good for your heart. For example, a 3-ounce serving of cooked salmon provides about 22 grams of protein and 7 grams of fat. Grilling or baking fish with a squeeze of lemon juice can make a tasty and healthy dish.

3. Turkey

Turkey, particularly the white meat, is another excellent source of lean protein. It's similar to chicken in terms of nutritional value. A 3-ounce serving of cooked turkey breast offers about 25 grams of protein and only 1 gram of fat. Turkey can be roasted, added to salads, or used in sandwiches for a protein-packed meal.

4. Greek Yogurt

Greek yogurt is a versatile and convenient source of lean protein. It's thicker and creamier than regular yogurt and contains more protein. One cup of non-fat Greek yogurt provides about 10-15 grams of protein and very little fat. You can enjoy it on its own, mix it with fruits, or use it as a base for smoothies.

5. Tofu

Tofu is a plant-based protein source made from soybeans. It's an excellent option for vegetarians and vegans. A half-cup serving of tofu contains about 10 grams of protein and 5 grams of fat. Tofu can be stir-fried, added to soups, or used in salads. It absorbs the flavors of the ingredients you cook it with, making it very versatile.