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15 Lean Proteins You Should Be Eating: For Weight Loss

Getting adequate protein in your diet can offer better losing-weight benefits. However, not every protein good for your health. Which one should you choose for your healthy meal plans? We recommend you 15 lean proteins you should eat – the best weight-loss method!

lean protein food: egg, yogurt, salmon, beef

About lean proteins

Proteins are made up of amino acids, linked together to form long chains. They involve in almost all processes in our body. 

  • Protein in general and lean protein in particular is an important nutrient

    • It supports the body’s functions such as tissue repair, cell maintenance, hormone function, enzyme responses and muscle building.
    • Protein also helps regulate blood sugar levels and keeps you feeling full, which is why it’s important for weight management.


  • Which one is considered “lean proteins”?

There are a few different definitions:

    • The USDA defines a lean protein source as having less than 10 grams of total fat (4.5 grams or less from saturated fat) and less than 95 milligrams of cholesterol in a 3.5-ounce serving. 
    • Another way to define lean protein is a protein source with 2 to 3 grams of fat per ounce.
    • Lean protein also tends to have fewer calories per serving, as it has a lower fat content. 

For those who have the desire to lose weight, limiting the number of calories per day is an optimal solution. Therefore, you should incorporate lean protein into your healthy diet plan. A diet with lean protein will help you control calorie intake and then reach your weight-loss goals without going hungry.


salmon steak
Lean protein is an essential nutrient that you should add to your diet

Read about the source of low-calorie foods: 42+ Zero-Calorie Foods Must Try For Weight Loss


Health benefits of eating lean proteins

Whether lean or non-lean proteins, they have their unique health benefits. However, as a good source of protein but few calories, lean protein is the best choice for people who follow a low-calorie diet.

  • Losing weight

Firstly, lean proteins help you to lose weight. They have fewer calories than other types of proteins, fats, and carbs. So you can enjoy them while still sticking to your calorie budget and meeting your weight loss goals. 

Lean proteins can also help you maintain lean muscle mass which helps you lose weight by burning more calories even when you are at rest.


  • Recover and develop

Lean protein supports your body’s ability to recover and develop. It makes up our bones, muscles, cartilage, skin and blood. Moreover, it helps build and repair muscles faster than other macronutrients.


  • Reducing Cravings and Snacking

Instead of consuming calories of carbs and fats, try lean protein. Protein breaks down more slowly in your system, therefore keeping you full. If you start your day with a healthy dose of lean protein, you may be able to avoid unnecessary snacking.


  • Increase Metabolism

So you already know that lean protein can help you lose weight through higher lean muscle mass and fewer calories per serving. But did you know that lean protein can also help increase your metabolism?

Metabolism is the process of creating energy from the foods you eat. When you have a high metabolism your body is working efficiently to use calories for energy. If you have a slower metabolism, your body takes more time to take the same amount of food and use it as energy.

Consuming lean proteins gives your body the vitamins and minerals needed to keep your metabolism running efficiently. This may help you lose weight or maintain a healthy weight. It may also be linked to better sleep habits.


  • Other advantages of lean protein include

    • Lower risk for cardiovascular diseases
    • Support immune system
    • Lower blood pressure

And many other good points in prolonging your life.

a couple is eating lean protein food
Reach your weight-loss goals by eating lean proteins


15 lean proteins you should eat

You can find lean protein in a wide variety of foods. Below is a detailed breakdown of the best lean protein sources to add to your healthy meal plans. Each food has its own unique nutritional content, but overall, they only contain less than 200 calories and under 25g of protein per serving. Some foods here do not even contain saturated fats!

Lean proteins (≈) 3.5 ounce-serving contains Examples
Calories Protein Fat Saturated fat
1 Skinless, White-Meat Poultry 109 22 1.6 0.4
  • Chicken
  • Turkey
2 Lean Pork 110 21 2 1
  • Pork tenderloin
  • Loin chops 
  • Pork top loin
3 Lean Beef 150 22 6.5 2.5
  • Beef loin
  • Ground beef
4 Lamb 115 20 4 1
5 White-Fleshed Fish 85~130 20~25 3 less than 1
  • Snow fish
  • Salmon
  • Tuna
6 Frozen Shrimp 99 21 1 less than 1
7 Oyster 80 9 2 0.5
8 Egg Whites 17 3.6 0 0
9 Plain Yogurt ~70 10 2 1.25
10 Low-fat Milk 43.75 3.5 ~1 ~0.05
11 Low-Fat Cottage Cheese 97 13 2.5 ~0.05
12 Powdered Peanut Butter 190 8 16 ~0.4
13 Lite Tofu 90 9 4 0
  • Tofu
  • Tempeh
14 Beans, Peas and Lentils 115~130 5~9 0.3~1 0
  • Edamame
  • Garbanzo beans
15 Liver 134 19 5.4 1.8
  • Chicken liver

tiny belly, slim waist

In conclusion, all of the 15 lean proteins mentioned here can be found in common foods. WellTraining wants you to believe, it won’t be difficult if we want to build a healthy eating habit. Give lean protein a try and see how it builds your healthy well-being. 


Read more:

Healthy Meal Plan For Weight Loss

7-Day Weight-Loss Meal Plan

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