Our bodies use the macronutrients protein, fat, and carbohydrates for different purposes. While fat acts as insulation and aids in the absorption of fat-soluble vitamins A, D, E, and K, protein helps to form and maintain bones and muscles. and carbohydrates give the tissues, cells, and organs of the body energy.
Still, striking a balance between these demands can occasionally be difficult, particularly if you're attempting to retain your muscle mass and reduce weight. A diet heavy in protein and light in fat can assist in achieving both objectives. Unlike a typical protein diet, this kind of eating plan can safeguard the muscles and metabolism in addition to aiding with weight reduction and fat loss.
Chicken Breast
Due to its accessibility and versatility in cooking, chicken breast is perhaps the most preferred lean meat choice for diets that emphasise health. Some of its common uses include spaghetti, rice pilaf, and soups. Chicken breasts are a lean, high-protein meal that also contains important vitamins and minerals, including zinc and selenium and the B vitamins niacin (B3) and pyridoxine (B6), according to the US National Library of Medicine.
Eggs
Along with all the vitamins, minerals, and antioxidants that whole eggs contain, the US Food and Drug Administration (USFDA) states that 100 grams of eggs include 13 grams of protein. Despite the claims that you shouldn't consume the yolk—which is incredibly nutrition-dense—eggs are a protein-rich food that supports weight reduction. Incorporate a lot of hard-boiled eggs into your weekly meals.
Cottage Cheese
Cottage cheese is a dairy product high in protein and available in different fat percentages. Cottage cheese products, such as skim and reduced-fat varieties, are high in protein but low in fat.
Low-fat and skim cottage cheese is high in protein and low in calories. It also contains several important vitamins and minerals, such as calcium, according to the US Department of Agriculture, which is necessary for the development and maintenance of a healthy skeletal system as well as the support of the neurological and cardiovascular systems.
Edamame
Soy, or edamame, is a primary plant-based protein source. primarily because it is regarded as a complete plant protein, having every essential amino acid required in the proper proportion. Moreover, it is abundant in fibre and other essential elements that promote improved health because it is a plant-based source, according to the US National Library of Medicine.
Tofu
Tofu can easily replace meat in almost any recipe since it is created from minimally processed soybeans. The US National Library of Medicine states that about 9 grams of protein and fewer than 90 calories may be found in a 115-gram portion of tofu. Taste roasted tofu over a crisp salad, crumbled tofu in a stir-fry, or grilled tofu on a sandwich.
Turkey Breast
With a nutrient profile comparable to that of chicken, turkey breast is another excellent source of lean meat. A 115-gram portion only has 140 calories and 31 grams of protein, according to the US Department of Agriculture. It's also less saturated than typical red meat and works well in almost any dish, much like chicken and other lean proteins.