White-fleshed fish such as cod and halibut are excellent sources of hunger-satisfying protein with little fat and relatively few calories
1. White-fleshed fish
Plain nonfat or low fat Greek yogurt contains about twice as much protein per serving as regular yogurt. It also contains much less sugar.
2. Plain Greek yogurt
Beans, peas, and lentils are good sources of lean protein. They’re also high in fiber and may help lower your cholesterol if you eat them regularly.
3. Beans, peas, and lentils
White meat chicken and turkey, particularly the breasts, are rich in protein and low in fat if you remove the skin either before or after cooking.
4. Skinless white meat poultry
Low fat cottage cheese is an excellent source of protein and is becoming even more convenient with the increased availability of single-serving containers.
5. Low fat cottage cheese
Tofu is a good source of plant protein that provides adequate amounts of all the essential amino acids and is very versatile in recipes.
Lean beef is generally signaled by the word “loin” or “round.” If buying ground beef, try to find something that’s at least 90% lean.
7. Lean beef
Powdered peanut butter is a convenient protein source that has just a fraction of the calories and fat of regular peanut butter.
8. Powdered peanut butter
Low fat milk is a good source of protein and can save you a significant amount of fat and calories compared with whole milk, especially if you consume it often.
9. Low fat milk
You can find lean pork by looking for the word “loin” or “chop.” Even so, be sure to cut off excess fat on the meat if you’re trying to limit fat and calories.
10. Pork loin