Get Your Daily Dose of Protein with These Lean Sources
Hey Angels and Alphas,
It’s no secret that protein is an important part of the diet; it builds, repairs and maintains our bodies, making it an essential part of any meal. That said, most people don’t get enough protein in their diets to make up even half the recommended amount, so increasing your intake can benefit you greatly.
Protein is necessary for building and repairing muscles, so it’s an important part of any fitness plan. Protein can be found in many different types of food, but some sources are more complete than others.
In this article, we will take you through three lean sources of protein that are both delicious and easy to incorporate into your diet.
Poultry
A common misconception is that the only lean source of protein are chicken and turkey. While these are high quality proteins, they may not be the best for you if you’re looking for something unique. Poultry provides a blend of protein and vitamins that makes it a great low calorie option. This type of meat is also often lower in fat than beef or pork, as well as being less expensive.
One thing to keep in mind when selecting poultry is whether to go for white or dark meat. Dark meat has more fat, but it also has more nutrients like iron, zinc and selenium which can be lacking in other meats.
Fish
You can get your daily dose of protein by eating fish, which is a lean source because it’s rich in high-quality proteins. Salmon has one gram of fat per 3 grams. Sardines are also a good choice, they have just 0.5 grams of fat per serving and are high in omega-3s. If you’re looking for another option that’s low in fat, try tuna or shrimp, both have 2 grams each.
Beans
Protein is essential for building and maintaining muscle mass, which means it’s important to incorporate protein into your diet. Beans are a great way to add protein to your diet. One cup of black beans has 13 grams of protein, while one cup of pinto beans has 15 grams. You can also make a hearty bowl by adding chickpeas or kidney beans in the mix! Other sources include quinoa, eggs, chicken, salmon and tuna fish.
Nuts
Protein is a crucial part of any diet, especially one that aims to keep calories low. Nuts are a great source of protein, and they’re also high in healthy fats, which can help you feel fuller for longer. Almonds are one of the best sources of protein when it comes to nuts, and they’re also the cheapest option, making them a great choice if you’re on a budget.
Eggs
Egg whites are the perfect source of lean protein. They’re a filling, low-fat food that’s low in calories, and they contain all nine essential amino acids that your body can’t produce on its own. Plus, eggs are versatile enough to be eaten at any time of day. With egg whites as the best lean protein option, you don’t have to worry about consuming too many calories or fat when you’re eating breakfast lunch or dinner.
Quick Muscle Meals:
Here are some excellent lean sources to get your daily dose:
-Egg whites -A cup has about 6 grams (g) per egg white and only one gram (g) of fat. Eggs are another great way to get your protein without adding too many fats to the diet; 6 eggs contain 12 grams of fat while 8 ounces (1 cup) of whole milk contains 5.
-Skinless chicken breast -One 3 oz serving contains 24 g protein and no saturated fat or cholesterol.
-Tuna fish -3 oz serving has 25 g protein with low levels (1 g) of omega-3s.
-Cottage cheese is also a great choice; 1/2 cup only has 2 grams of fat.
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