- Any fish -- with the exception of shark, marlin, tile, king, mackerel, or swordfish, due to toxins; oily fish are best (salmon, tuna [chunk light], sardines, herring, lake trout)
- Skinless poultry -- turkey, chicken; white meat is better than dark meat
- Lean deli meats or pre-packaged 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
- Dairy -- Greek yogurt, cottage cheese, mozzarella cheese -- all dairy with higher protein content
- Protein powders (meal replacements) -- whey, hemp, rice, pea-based protein powders
A Answers (2)
Mehmet Oz, MD, Cardiology, answeredHaving lean protein with each meal is essential to overall health and well-being. For an anti-inflammatory diet, a suggested 4-6 servings a day of lean protein is typically what most people need to stay healthy.
The best sources of protein for an anti-inflammatory diet include:
- plant-based proteins from beans, nuts and nut butters, and seeds
- low-fat dairy, with a particular call out to Greek yogurt which is very high in protein
- all sources of fish, with a particular call out to fatty fish containing omega-3 fatty acids, including salmon, mackerel and sardines
- lean cuts of meat and poultry, including beef and pork tenderloin, and skinless white meat of chicken and turkey