A food is considered low fat if 30% or less of its calories come from fat.
This versatile meat remains a healthy option when it is boiled, baked, roasted, and poached.
Eggs provide a rich source of key micronutrients, including vitamin D,iodine,folate, andcholine.
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Regular consumption of eggs can extend satiety and protect muscle health.
The nutritional composition of large, whole, grade A eggs includes:
4.
The nutritional composition of one container (156 g) of nonfat Greek yogurt includes:
5.
Beans
Beans are a versatile and nutrient-dense addition to a high-protein, low-fat diet.
Lentils
Lentils, a throw in of legume, are a rich source of both macronutrients andmicronutrients.
The nutritional composition of 100 g of lentils includes:
7.
The phytochemicals in peas may promote antioxidant and anticancer effects.
It is also rich in magnesium, phosphorus, iron, potassium, andzinc.
The nutritional composition of 100 g of cooked or roasted turkey breast without skin includes:
9. you might enjoy tuna in dishes like steaks, salads, burgers, and sushi.
These nutrients protect heart health, lower blood pressure, improve your immune system, and support weight loss.
Consuming tuna can also improve skin health, reduce cancer risk, and provide energy.
The nutritional composition can vary by species.
Lean Pork
Lean pork is considered a red meat that is sometimes pale in color when cooked.
It contains moderate levels of saturated fat compared to beef.
you’re free to enjoy pork in tacos, soups, salads, and stir-fries.
Beef is also a top source ofmonounsaturated fat, a heart-healthy fat.
The vitamins and minerals in salmon improve cardiovascular health, repair damaged tissues, and assist inthyroid function.
It also supports brain health, fights joint inflammation, and promotes healthy skin.
The nutritional composition of 85 g of Atlantic wild-caught salmon includes:
14.
Shrimp
Shrimpis a throw in of shellfish with over 2,000 known species.
Shrimp can be enjoyed raw or cooked.
The nutritional composition of raw shrimp includes:
15.
Edamame and Soy Products
Edamame may promoteblood sugar regulationand bone health.
Soy products have high levels of polyunsaturated fats, fiber, and a low saturated fat content.
The nutritional composition per 100 g of these products includes:
16.
Chickpeas are an excellent source of soluble fiber, which binds to cholesterol to prevent its absorption.
This can help lower cholesterol.
The nutritional composition of 100 g of chickpeas includes:
17.
Both types of milk arerich in protein, potassium, and calcium.
The nutritional composition per 1 cup of non- or low-fat milk includes:
18.
Plant-Based Milk
You have many options for choosing plant-based milk.
Many unsweetened plant-based milks also provide less sugar than dairy milk.
Be sure to check the Nutrition Facts label so you know what youre getting.
The nutritional composition of 100 g of unsweetened soy milk includes:
19.
High-Protein Pasta
High-proteinpastaincludes pasta made from plant proteins such as chickpeas, lentils, and edamame.
The nutritional composition of 2 ounces (56 g) of chickpea pasta includes:
20.
Quinoa
Quinoais a whole grain, edible seed.
Quinoa seeds also contain phenolic compounds, particularly kaempferol, which can help prevent cancer.
The nutritional composition of 1 cup (185 g) of cooked quinoa includes:
21.
High-Protein Bread
High-protein bread has been enhanced with high-protein ingredients.
High-protein bread also offers increased satiety.
The nutritional composition per 1 ounce (28.35 g) of high-protein bread includes:
22.
Most high-protein cereals provide at least 10 grams of protein per serving.
The nutritional composition of high-protein cereal includes:
23.
Seitan
Seitanis a plant-based food produced from wheat gluten (the protein in wheat).
This plant-based protein can mimic the taste of meat.
Seitan is used in savory dishes such as broth, spices, stews, curries, and noodle bowls.
The nutritional composition of 100 g of seitan includes:
24.
The nutritional composition per 2 Tbsp (12 g) of peanut butter powder includes:
25.
It may also be appropriate if you could’t meet your dietary needs by consuming solid, whole foods.
When choosing a protein powder, read the label carefully to look for added sugars and sweeteners.
They support growth and provide the energy necessary to help your bodily systems and organs function at healthy levels.
Summary
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