Protein contains essential amino acids needed to maintain many aspects of your health, including regulating growth and development and supporting lean muscle mass. Unfortunately many good sources of protein are also high in fat. Fats that come from animals, such as saturated fat and cholesterol, can contribute to elevated cholesterol levels, heart disease and stroke. Choosing lean meats and other low-fat protein sources helps you get the amino acids your body requires without the added fat and calories.
Consider increasing your intake of garbanzo beans, black beans, kidney beans, pinto beans, lentils and soybeans. Good fiber, too!
Whole wheat bread, but watch for carb intake. Quinoa is easy to prepare and great in salads. Oatmeal is another good breakfast choice (not the sugary stuff.) Couscous, buckwheat, millet, brown rice and whole-wheat foods also provide low-fat vegetarian protein.
3. Lean meats
Such as chicken and turkey.
Yes it can be pricey, but a 3- ounce portion of bass, carp, cod, flounder, haddock or halibut provides you with 15 to 20 grams of protein! Steam, bake or grill these seafood options to keep them low-fat.