10 Best High-protein, Low-fat Foods

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1. High-Protein Pasta

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To get the right high-protein pasta, try several flavors and textures. Blend chopped tomatoes or roasted veggies with garlic, basil or oregano, and lemon juice for a simple, tasty pasta sauce.  

2. Shrimp

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Shrimp has a lot of energy and healthy things in it, like vitamin B12, phosphorus, and choline. It doesn't have much fat, and most of it is healthy omega-3.  

3. White Fish

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Salmon and tuna are omega-3-rich, but other fish have protein and minerals. Pollock, haddock, and tilapia are lean. Fish tacos with grilled or air-fried fish, cabbage, red onion, avocado, pico de gallo, radishes, and cilantro.  

4. Tuna

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Tuna's B-complex vitamins, vitamin A, vitamin D, iron, selenium, phosphorus, and essential fats make it perfect for salads and rolls, said Valdez. Water-canned skipjack, yellowfin, and light tuna include 20 g protein and little fat. Make a nice salad with tuna, tomatoes, cucumbers, and olives on leafy greens.  

5. Lean Beef

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Lean beef cuts include round steak and top loin, Valdez said. Beef contains iron, zinc, and B vitamins.  

6. Lean Pork

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Lean pork chops are high in protein without fat. Pork tenderloin and loin are examples. In addition to protein, pork contains B vitamins, selenium, and zinc.  

7. Lean Chicken

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Kirkpatrick said chicken is a healthy animal-based protein source in the Mediterranean and MIND diets. Chicken is rich in B vitamins, selenium, and phosphorus.  

8. Eggs

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Egg white and yolk protein protects skeletal muscle health and reduces next-meal calorie consumption.32 Egg yolks contain fat, vitamins, and minerals.33 You should eat the whole egg to receive these nutrients.  

9. Seitan

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Gluten from wheat is cooked down to make seitan, a plant-based food. This chewy food has a savory taste and can be used in many recipes.  

10. Peas

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Unlike oval or kidney-shaped beans and flat, round lentils, peas are smooth, uniform spheres. Peas are green or yellow, unlike beans and lentils. Use frozen peas for protein in soups, stews, and grains or steam them for a quick vegetarian side.  

The 11 Best Lean Protein Foods to Eat 

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