Having lean protein with each meal is essential to overall health and well-being. A suggested 4-6 servings a day of lean protein is typically what most people need to stay healthy.
Following are examples of lean protein sources:
- Any fish, with the exception of shark, marlin, tile, king, mackerel, or swordfish, due to toxins. Oily fish is best (salmon, tuna (chunk light), sardines, herring, lake trout)
- Skinless poultry: turkey, chicken; white meat is better than dark meat
- Lean deli meats or prepackaged luncheon meat (turkey, ham, chicken, roast beef), ideally nitrate-free
- Lean beef: flank, sirloin, round steak, cubed steak, London broil, filets, or extra-lean ground beef; cuts of meat with little or no marbling
- Lean pork: tenderloin, loin chops, Canadian bacon
- Wild game: venison, elk, quail, dove, etc.
- Any shellfish: clams, shrimp, oysters, etc.
- Beans or peas: black beans, kidney beans, navy beans, pinto beans, white beans, lentils, and garbanzo beans
- Greek yogurt, cottage cheese, mozzarella cheese: all dairy with higher protein content
- Protein powders (meal replacements), including whey, hemp, rice, pea-based protein powders