zero fat protein

The reference daily protein intake (RDI) for an adult eating 2,000 calories per day is 50 grams, although some people may benefit from eating more than that. Your individual calorie and protein needs usually depend on your age, weight, height, gender and activity level, according to Healthline.

In addition to protein’s essential roles in building and maintaining muscle and tissue in the body and helping to regulate many body processes, protein also helps promote satiety (fullness) and may aid in weight management.

White-fleshed fish and white, skinless poultry are among the lean animal proteins. However, you can also find lean red meat.

Many dairy products, such as low-fat cheese, yogurt (especially Greek yogurt), and low-fat milk, are low in fat and are good sources of protein.

Plant-based proteins such as beans, tofu, and peanut butter powder provide ample amounts of protein, too.

read also: good sources of carbohydrates

Here are 9 lean protein foods to consider.

1- White-fleshed fish:

White-fleshed fish such as cod and halibut are excellent sources of hunger-satisfying protein with relatively little fat and calories, but other types of fish, such as salmon, contain higher amounts of healthy omega-3 fats.

2. Plain Greek Yogurt:

Fat-free or low-fat plain Greek yogurt contains about twice the amount of protein per serving of regular yogurt, and it has less sugar.

3- Beans, peas and lentils:

Beans, peas, and lentils are good sources of lean protein. They are also high in fiber and may help lower cholesterol if you eat them regularly.

4- Skinless white poultry meat:

White meat, chicken and turkey, especially the breasts, are high in protein and low in fat if you remove the skin either before or after cooking.

5. Low-fat cheese:

Cottage cheese is a high-protein, low-fuss food.

Low-fat cheese is an excellent source of protein and has become more convenient with the increasing availability of individual containers, and it is also a good source of calcium.

6. Lean beef:

Lean beef is generally referred to as “loin” or “round.” If you’re buying ground beef, try to find it’s at least 90% fat. Lean beef is an excellent source of protein and also contains B vitamins and zinc. and selenium.

7. Powdered Peanut Butter:

The natural oil in peanut butter is good for the heart, but it contains a lot of calories.

Powdered peanut butter is a convenient protein source with a fraction of the calories and fat found in regular peanut butter.

read also: benefits of eating melon seeds

8- Low-fat milk:

Whether you drink it, cook with it, or add it to your cereal, low-fat milk is an easy way to get protein.

Low-fat milk is a good source of protein and can save you a significant amount of fat and calories compared to whole milk, especially if you consume it a lot.

9. Egg whites:

You can eat whole eggs (cholesterol and all) as part of a heart-healthy diet, but if you’re looking for something a little lighter, you can just use eggs.

Half of the protein in eggs comes from the egg, but eggs contain only trace amounts of fat and less than a quarter of the calories in whole eggs.

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