14 Lean Proteins You Should Be Eating More Of

Protein is an important nutrient for your body. Good sources of protein include meat, fish, chicken, eggs, dairy, beans, soy foods, nuts and seeds. Aim to include healthy protein with most meals and snacks to optimize the use of amino acids (protein building blocks) in your body.

White meat is the leanest option, but even dark meat can be a good choice if you skip the skin. Three ounces of cooked chicken breast will give you about 25 grams of high-quality protein, along with B vitamins and selenium. Roast a whole chicken for Sunday dinner, use the leftovers to top Monday’s salad and fill Tuesday’s sandwich.

Lean ground beef is a source of high-quality protein, and you don't need a lot to get the protein you need. Just three ounces delivers 22 grams of protein, along with a healthy dose of iron, zinc and vitamin B12. Keep your portion size in check by bulking up ground beef with grated vegetables or beans, or add it to a salad, like in Ellie Krieger's Taco Salad.

Vegetarian proteins like beans are an easy plant-based addition to all kinds of meals and snacks. Not only do they give you protein (nine grams per half cup), they’re also brimming with filling fiber, heart-healthy folate and energy-creating iron. Mix into recipes with lean meats to increase the volume while keeping the calories lower.

An underappreciated legume to say the least. This tiny, quick cooking plant-based diet-friendly protein is a nutrient dense addition to soups, chili, burgers and dal.

From smoothies to parfaits and yogurt bowls, creamy and high-protein yogurt pairs perfectly with any of your favorite fruits. Choose Greek yogurt for the highest protein option.

Most Americans don’t eat enough seafood. The American Heart Association recommends aiming for at least two 3.5-ounce servings per week. Keep cans of light tuna and Alaskan salmon on hand and use to make a sandwich filling, top a salad or make salmon cakes.

Much like yogurt, non-fat and low-fat milk are another protein-rich dairy option that can easily be added to foods and beverages. It also boasts bone building nutrients like calcium and vitamins A and D.

Soy is one of the top vegetarian protein sources. Just a half cup of tofu gives you eight to 10 grams of protein (depending on whether it’s soft or firm), while one cup of shelled edamame, a.k.a. whole, immature soybeans, gives you 17 grams. Calcium-set tofu also gives you a healthy dose of the bone-building nutrient, while edamame also packs a whopping eight grams of fiber.

Another protein-packed poultry option, lean turkey breast is a convenient grab-and-go option for sandwiches, wraps and snack boards. Opt for lower sodium varieties or roast your own.

Unless you’re allergic to them, nuts are a must-have in your diet. They’re chockfull of healthy fats and fiber, in addition to protein. Natural peanut or almond butters are a great choice for topping your morning toast.

Cool and creamy cottage cheese is one of the best sources of leucine – an essential amino acid vital for building muscle. Cottage cheese makes for a simple snack on its own but can also be incorporated into dips, fillings and even frozen treats. Get some inspiration here.

Just a half cup of part-skim ricotta contains 16 grams of protein. Top whole grain toast with part-skim or non-fat ricotta, a drizzle of honey, pumpkin seeds and lemon zest for a delicious, wholesome breakfast.

Pork tenderloin, loin chops and sirloin roast are lean cuts of pork. A three-ounce serving of chops, for instance, gives you 23 grams of protein and a bounty of energy-producing B vitamins (thiamin, niacin, B6 and B12), with just two grams of saturated fat.