Lean protein refers to protein sources that are lower in fat and calories but still rich in essential amino acids, which are the building blocks of muscle.
1. Tofu
Tofu is made from soybeans and is a great source of plant-based protein, providing about 10 grams of protein per 100 grams.
2. Tempeh
Tempeh is also made from soybeans, that is even higher in protein than tofu, with about 19 grams per 100 grams.
3. Lentils
Lentils are packed with around 18 grams of protein per cup and are also high in fiber, making them a great option for heart health and digestion.
4. Chickpeas
Chickpeas offer about 15 grams of protein per cup. They are highly versatile—use them in salads, and stews, or mash them up for homemade hummus.
5. Edamame
Edamame, or young soybeans, contain around 17 grams of protein per cup and are perfect as a snack, salad topping, or side dish.
6. Quinoa
Quinoa is one of the few plant-based foods that contains all nine essential amino acids, making it a complete protein source. It provides about 8 grams of protein per cup.
7. Greek Yogurt
Greek yogurt provides you around 10 grams of protein per 100 grams. It’s an excellent choice for breakfast, snacks, or post-workout recovery.
8. Cottage Cheese
Another dairy-based option, low-fat cottage cheese contains about 11 grams of protein per 100 grams and is also low in fat.
9. Seitan
Seitan is made from wheat gluten, offering you a whopping 25 grams of protein per 100 grams. It’s often used in vegetarian dishes as a meat substitute.
10. Black Beans
Black beans are a nutrient-dense legume that provides about 15 grams of protein per cup. They’re easy to incorporate into tacos, soups, or veggie bowls.