And, just in case we all need a refresher: Lean protein is kind of a big deal when it comes to weight loss. Your body needs protein to maintain, repair, and grow lean, fat-burning muscle and help you stay fuller longer.
One 2005 study published in the Journal of Clinical Nutrition even found that people who ate 30 percent of their calories from protein, versus 15 percent, reduced their total energy intake by 441 calories. Damn.
One 2005 study published in the Journal of Clinical Nutrition even found that people who ate 30 percent of their calories from protein, versus 15 percent, reduced their total energy intake by 441 calories. Damn.
So to get you to your weight-loss goal without hating life (and chicken), we bring you this list of all your healthy, lean protein options.
BLACK BEANS:
Serving: 1/2 cup
Protein: 8 g
Make it easy: Try them in soup with a dollop a guac.
COD:
Serving: 4 ounces
Protein: 24 g
Make it easy: Bake with lemon juice and capers.
EGG:
Serving: 1 large
Protein: 6 g
Make it easy: Hard boil and devil them with their own yolk, or add guacamole.
EGG WHITES:
Serving: 2 large
Protein: 8 g
Make it easy: Make a scramble with leftover veggies,
FLOUNDER:
Serving: 4 ounces
Protein: 28 g
Make it easy: Broil, top with hot sauce, and use in a soft taco.
HEMP SEEDS:
Serving: 1 ounce
Protein: 10 g
Make it easy: Sprinkle on oats, yogurt, steamed veggies, or a smoothie.
HAM, SLICED, EXTRA LEAN:
Serving: 4 ounces or 4 standard slices
Protein: 20 g
Make it easy: Wrap a blanched asparagus stalk for a quick snack.
PORK TENDERLOIN:
Serving: 4 ounces
Protein: 20 g
Make it easy: Rub with salt and pepper and roast with fresh rosemary.
PUMPKIN SEEDS:
Serving: 1 ounce
Protein: 5 g
Make it easy: Toast with cinnamon, or salt and cayenne.
CANNED SARDINES:
Serving: 3 sardines
Protein: 24 g
Make it easy: Use them to top a high-fiber cracker or a spinach salad.
SHRIMP:
Serving: 4 ounces
Protein: 24 g
Make it easy: Sauté with coconut oil, sugar snap peas, water chestnuts, and sesame seeds.
FILET MIGNON:
Serving: 4 ounces
Protein: 30 g
Make it easy: Rub with a little garlic and grill, then top off your salad.
TOFU:
Serving: 1/2 cup
Protein: 10 g
Make it easy: Puree and use in a smoothie.
CANNED TUNA:
Serving: 4 ounces
Protein: 28 g
Make it easy: Mix with white beans, black olives, and chopped tomatoes for a light salad or side dish.
SKINLESS TURKEY BREAST:
Serving: 4 ounces
Protein: 20 g
Make it easy: Spread a teaspoon of olive tapenade on one slice, and roll it up as a snack.
WILD SALMON:
Serving: 4 ounces
Protein: 28 g
Make it easy: Bake with Dijon mustard and soy sauce for a fast and easy packed dinner.
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