The Best Sources Of Lean Protein

Incorporating lean protein sources into your diet is essential for supporting muscle growth, maintaining a healthy weight, and overall well-being.

Here's a list of lean protein sources from various food categories:


  • Chicken breast (skinless)
  • Turkey breast (skinless)


  • Salmon
  • Tuna
  • Cod
  • Haddock
  • Tilapia


  • Shrimp
  • Crab
  • Lobster
  • Mussels
  • Clams

Lean Meats:

  • Lean cuts of beef (e.g., sirloin, tenderloin)
  • Pork tenderloin
  • Lean ground meat (beef, turkey, chicken)

Egg whites
Whole eggs (in moderation)

Dairy and Dairy Alternatives:

  • Greek yogurt (low-fat or fat-free)
  • Cottage cheese (low-fat or fat-free)
  • Skim milk
  • Almond milk (unsweetened)

Plant-Based Proteins:

  • Tofu
  • Tempeh
  • Edamame
  • Lentils
  • Chickpeas
  • Black beans
  • Quinoa

Lean Cuts of Game Meat:

  • Venison
  • Bison
  • Elk

Nuts and Seeds:

  • Almonds
  • Peanuts (in moderation)
  • Walnuts
  • Chia seeds
  • Pumpkin seeds

Lean Deli Meats:

  • Lean turkey slices
  • Lean ham slices
  • Roast beef

Protein-Rich Vegetables:

  • Broccoli
  • Brussels sprouts
  • Spinach
  • Peas
  • Asparagus


  • Chickpeas
  • Black beans
  • Kidney beans
  • Lentils

Remember that while these foods are generally considered lean protein sources, cooking methods can influence their overall nutritional profile.

Opt for grilling, baking, steaming, or sautéing instead of frying to maintain their leanness. Additionally, incorporating a variety of these lean protein sources into your diet ensures that you receive a diverse array of essential amino acids and other nutrients

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