The 10 Best Sources of Lean Protein to Add to Your Healthy Diet

Chicken breast without skin is one of the best lean protein foods you can find. It has about 26 grams of protein and only 3 grams of fat per 100 grams. Chicken breast is easy to use in many ways. You can cook it on the grill, in the oven, or add it to salads and soups for quick, healthy meals.

White fish like cod, tilapia, and halibut are great lean protein foods with very little fat. These fish give you 20-25 grams of protein per serving but have less than 3 grams of fat. They cook fast, taste mild, and work well with different spices and cooking ways for easy meal making.

Ground turkey and turkey breast give you lean protein with fewer calories than many other meats. Turkey gives you about 25 grams of protein per serving and has important vitamins like B12. You can use ground turkey in tacos, burgers, or meatballs as a better choice than meats with more fat.

Beans, lentils, and peas are plant proteins that have very little fat naturally. They give you 7-18 grams of protein per serving plus fiber, which helps you feel full and helps your stomach work well. These cheap foods can go in soups, salads, and grain bowls for healthy, filling meals.

Greek yogurt has twice as much protein as regular yogurt, with about 17-20 grams per serving. Low-fat types give you protein while keeping fat low. Greek yogurt also has good bacteria that help your stomach and can be eaten alone, mixed with fruit, or used in smoothies and recipes.

Tofu is a plant protein made from soybeans that works well for people who do not eat meat. It gives you about 8-9 grams of protein per serving with only small amounts of fat. Tofu takes on taste from other foods well and can be grilled, baked, or cooked in a pan. It also has all the important building blocks your body needs.

Nuts have more fat than other lean proteins, but they give you good fats and important nutrients. Almonds and other nuts give you 6-7 grams of protein per ounce serving. Powdered peanut butter is an even better choice with most oils taken out, giving protein with fewer calories and less fat.

Low-fat cottage cheese is full of protein, with about 28 grams per cup serving. It gives you calcium for strong bones and teeth while keeping fat low. Cottage cheese can be eaten alone, mixed with fruit, or used in recipes as a protein-rich ingredient for both sweet and salty dishes.

Lean pieces of beef like sirloin and tenderloin give you high-quality protein with less fat than regular beef pieces. Choose beef that is at least 90% lean to get about 22-24 grams of protein per serving. Lean beef also has iron and B vitamins that help your energy levels and health.

Low-fat milk gives you protein along with calcium and vitamin D for bone health. One cup has about 8 grams of protein with very little fat. Milk can be drunk alone, added to cereal or coffee, or used in cooking and baking to add more protein to different meals and snacks.