What Is Lean Protein?
All protein builds muscles, but some protein sources are leaner (less fat) than others.
Lean proteins (low in fat, high in nutrition):
- Chicken breast: One of the leanest meats. Baked or grilled, not fried!
- Turkey: Very lean and mild flavored
- Fish: Salmon, tuna, cod — fish is lean AND has healthy omega-3 fats for your brain
- Eggs: One egg has 6 grams of protein and very little fat
- Beans and lentils: Plant protein! Black beans, kidney beans, chickpeas, lentils
- Tofu: Made from soybeans, absorbs whatever flavor you cook it with
- Greek yogurt: Twice the protein of regular yogurt
Higher-fat proteins (eat less often):
- Bacon and sausage: Tasty but high in fat and salt
- Hot dogs: Highly processed with lots of added ingredients
- Fried chicken: The frying adds lots of extra fat
- Fatty ground beef: Some fat is okay, but choose lean or extra-lean when possible
The key is not to avoid fat completely — your body needs some fat! But choosing lean protein most of the time is a smart health choice.