Good protein, especially lean protein, not only keeps us from feeling hungry between meals and avoiding unnecessary snacking, but it also helps us build muscle and lose fat. But which foods provide lean protein? Today, we’ll introduce eight of them.

Lean Beef

Lower-fat cuts of beef, such as sirloin or leaner ground beef, are excellent sources of lean protein.

Besides protein, beef is also rich in beneficial nutrients like iron and vitamin B12. Grass-fed beef is considered leaner than regular beef and lower in fat and calories.

Eggs

Eggs contain many essential nutrients and can provide a source of lean protein. A large hard-boiled egg contains approximately 7g of protein and only about 2g of saturated fat.

For a leaner diet, you can eat just the egg white. However, since some nutrients are concentrated in the yolk, it’s recommended to eat the whole egg.

Frozen Edamame

Edamame is essentially unripe soybeans, available in supermarkets with or without pods. Edamame can be enjoyed as a main course or as a snack when you’re craving something. They’re also great added to salads or soups.

Edamame not only contains lean protein but is also virtually free of saturated fat, making it an ideal ingredient for building muscle and reducing fat.

Chicken Tenderloins

When most people think of the leanest part of chicken, breast is the first thing that comes to mind. However, chicken tenderloins actually have even less fat than breast, making them the leanest part of the chicken.

They’re an ideal ingredient for those trying to lose weight. Besides using standard seasonings like soy sauce, they can also be paired with condiments like miso and curry.

Plain Unsweetened Greek Yogurt vs. Milk

Greek yogurt, richer than regular yogurt, also provides a good source of lean protein, with 8-12g per 170g serving. If you prefer a lower fat content, you can also opt for low-fat or fat-free Greek yogurt.

But the most important thing is to choose a sugar-free version. If you prefer a sweeter flavor, you can add a moderate amount of fruit. While milk can also provide protein, if you’re looking for lean protein, it’s recommended to choose low-fat milk.

Lean Pork

Fat-rich pork cuts like pork belly may seem tender, but leaner cuts like pork loin provide more lean protein, helping you achieve your goals of building muscle and losing fat.

Lean pork is also a good source of B vitamins, selenium, and zinc. It’s also helpful to trim excess fat from the pork before cooking.

Canned Salmon and Tuna vs. White Fish

Salmon and tuna, rich in omega-3 fatty acids, are considered naturally heart-healthy. Although they appear oily, they also have lower-fat cuts.

Canned salmon and tuna are actually excellent choices for lean protein, as they are generally lower in fat, and canned fish that have been cooked in water are better than those that have been preserved in oil.

While white fish may contain fewer omega-3 fatty acids than salmon, this makes them an ideal source of lean protein. Frozen white fish fillets are also available in supermarkets.

Frozen Shrimp

Shrimp, a lean protein source that provides high levels of protein while being low in fat and calories, is also a popular choice.

You don’t have to buy live shrimp; you can buy frozen shrimp directly. However, it’s recommended to choose shrimp that have been shelled and to check the packaging for ingredients.