10 lean protein foods for weight loss

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Most white-fleshed fish (3.5 oz (100 g) plain, cooked serving) has less than 3 g of fat, 20–25 g of protein, and 85–130 calories. Bass, haddock, grouper, halibut, tilapia, and cod are lean white fish.

White-fleshed fish

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At 100 g, Greek yogurt offers 9 g of protein, normal has 4. The brand-specific plain or low-fat Greek yogurt has less than 2 g total fat and 10 g protein per 156 g.

Plain Greek yogurt

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Dry beans, peas, and lentils are pulses. Depending on kind, 1/2 cup (100 g) cooked has 20-25 g of protein. Legumes improve many health indices, including cholesterol.

Beans, peas, and lentils

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Protein in 3.5 oz (100 g) of cooked chicken or turkey breast is 30 g. For lean meat, avoid drumsticks and thighs. Breasts, tenderloins, and wings are white.

Skinless white poultry meat

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2% milk fat per cup Cottage cheese: 163 kcal, 28 g protein, 2.5 g fat. Half a cup of cottage cheese contains 10–15% of the calcium, potassium, phosphorus, magnesium, and zinc RDI.

Low fat cottage cheese

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Avoiding animal products makes tofu a good protein option. Tofu includes 71 calories, 3.5 g fat, and 9 g protein, containing all the essential amino acids, in a 3 oz (85 g) portion.

Tofu

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