16 Kinds of Lean Protein that Can Help You Lose Weight
When you think of lean protein, there's a pretty good chance chicken is the first thing that comes to mind. But this macronutrient, which is vital for losing weight, comes in many shapes and sizes.
Though it's easy to get stuck in a food rut, especially if you're trying to shed pounds, eating the same kale and grilled chicken salad five days in a row is a recipe for bailing on your healthy habits altogether. Swapping that chicky for salmon, pork, or shrimp will keep you from getting so bored you throw your lunch away twice a week (we see you).
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And, just in case we all need a refresher: Lean protein is kind of a big deal when it comes to weight loss. Your body needs protein to maintain, repair, and grow lean, fat-burning muscle and help you stay fuller longer. One 2005 study published in the Journal of Clinical Nutrition even found that people who ate 30 percent of their calories from protein, versus 15 percent, reduced their total energy intake by 441 calories. Damn.
So to get you to your weight-loss goal without hating life (and chicken), we bring you this list of all your healthy, lean protein options.
1. BLACK BEANS
Serving: 1/2 cup
Protein: 8 g
Make it easy: Try them in soup with a dollop a guac.
2. COD
Serving: 4 ounces
Protein: 24 g
Make it easy: Bake with lemon juice and capers.
3. EGG
Serving: 1 large
Protein: 6 g
Make it easy: Hard boil and devil them with their own yolk, or add guacamole.
4. EGG WHITES
Serving: 2 large
Protein: 8 g
Make it easy: Make a scramble with leftover veggies,
5. FLOUNDER
Serving: 4 ounces
Protein: 28 g
Make it easy: Broil, top with hot sauce, and use in a soft taco.
6. HEMP SEEDS
Serving: 1 ounce
Protein: 10 g
Make it easy: Sprinkle on oats, yogurt, steamed veggies, or a smoothie.
7. HAM, SLICED, EXTRA LEAN
Serving: 4 ounces or 4 standard slices
Protein: 20 g
Make it easy: Wrap a blanched asparagus stalk for a quick snack.
8. PORK TENDERLOIN
Serving: 4 ounces
Protein: 20 g
Make it easy: Rub with salt and pepper and roast with fresh rosemary.
9. PUMPKIN SEEDS
Serving: 1 ounce
Protein: 5 g
Make it easy: Toast with cinnamon, or salt and cayenne.
10. CANNED SARDINES
Serving: 3 sardines
Protein: 24 g
Make it easy: Use them to top a high-fiber cracker or a spinach salad.
11. SHRIMP
Serving: 4 ounces
Protein: 24 g
Make it easy: Sauté with coconut oil, sugar snap peas, water chestnuts, and sesame seeds.
12. FILET MIGNON
Serving: 4 ounces
Protein: 30 g
Make it easy: Rub with a little garlic and grill, then top off your salad.
13. TOFU
Serving: 1/2 cup
Protein: 10 g
Make it easy: Puree and use in a smoothie.
14. CANNED TUNA
Serving: 4 ounces
Protein: 28 g
Make it easy: Mix with white beans, black olives, and chopped tomatoes for a light salad or side dish.
15. SKINLESS TURKEY BREAST
Serving: 4 ounces
Protein: 20 g
Make it easy: Spread a teaspoon of olive tapenade on one slice, and roll it up as a snack.
16. WILD SALMON
Serving: 4 ounces
Protein: 28 g
Make it easy: Bake with Dijon mustard and soy sauce for a fast and easy packed dinner.
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