If you’re looking to make health-conscious changes to your diet, then adding lean protein food to your meal plans is a great place to start! In this article, we explore high-protein, low-fat foods that make for perfect lean protein sources. We’ll also uncover the many benefits they bring and delicious recipes that help you incorporate them into your daily diet.

When it comes to maintaining a healthy body, we all know that protein is the star of the show! But did you know that not all proteins are created equal? That's why many fitness enthusiasts are turning to lean protein sources to fuel their workouts and gain muscle. But what exactly is it? Lean protein is low in saturated fat and calories, which makes it a healthier choice for those conscious about their heart health. Not only is it nutritionally beneficial, but it's also a great source of energy for those lifting weights or running marathons. In this article, we'll take a closer look at the different types of high-protein low-fat foods out there and how to incorporate it into your daily diet in a fun and delicious way!

Lean Protein Foods

When we think of protein-rich foods, the image of juicy steaks and indulgent burgers often comes to mind. While these can be delicious sources of protein, they also tend to be high in saturated fats, which tend to be rather unkind to our heart health. Thankfully, there are numerous lean protein foods, like lean meat, that provide ample protein with fewer calories compared to their fatty counterparts. But what is lean protein? Foods containing low amounts of saturated fat are considered to be lean protein foods.

Let's explore some lean protein sources, along with their nutritional value per 100g:

Food Group Food Protein (g) Total Fat (g) Total Fiber (g) Energy Kcal
Legumes, Beans, Pulses Soya bean, brown 35.58 19.82 21.55 382
Green gram, dal 23.88 1.35 9.37 325
Dairy Paneer 18.86 14.78 - 257
Low-fat Milk 4.17 1.04 0.4 79
Non-vegetarian Chicken Breast 21.81 9.00 - 168
Tuna 24.50 1.44 - 112
Eggs, white boiled 12.37 0.26 - 52
Nuts Pistachios 23.35 42.49 10.64 539
Peanut 23.65 5.03 21.38 280

Let’s take a look at these foods and why they’re beneficial for us:

1.    Legumes, Beans, Pulses
The abundant fiber and protein in pulses keep you feeling full while their inclusion may also reduce blood cholesterol, thanks to mono- and polyunsaturated fats that lower LDL and total cholesterol and raise HDL. Soybeans in particular, contain all essential amino acids (building blocks of protein), unlike most other plant-based proteins.

Try out a beans, spinach dal rice or a soybean potato vegetable dish that's loaded with a good amount of protein.

2.    Dairy (Cheese, paneer, low-fat milk and yogurt)
Choosing low-fat milk can cut down on calories and fat, which is beneficial for weight management and similarly, low-fat paneer could be beneficial in reducing obesity.
Prepare a delicious banana milkshake packed with protein and healthy fats for a nourishing and nutritious beverage.

3.    Non-vegetarian foods (Chicken breast (skinless), egg white  boiled , tuna)
Lean meats like chicken and fish offer protein, omega-3s, vitamin B12, niacin, zinc, and iron, and when enjoyed as part of a low-saturated fat diet can help lower the risk of cardiovascular disease.
Indulge in this delicious lemon chicken dish that’s packed with protein and a lot of flavour.

4.    Nuts
Nuts such as pistachios and peanuts are valuable sources of lean protein, unsaturated fat and high-quality plant-based protein in vegetarian diets. Eating nuts is associated with a reduced risk of coronary heart disease. 
You can consume nuts by eating them as is or sprinkle them over salads and desserts for a more delicious treat.

Please be aware that it's crucial to fulfill your daily protein needs without excessive intake. The recommended daily allowance (RDA) for adult Indian men and women advises a protein intake of about 0.83 grams per kilogram of body weight. Also, it's wise to seek advice from your healthcare provider before making substantial dietary modifications or including lean protein foods in your diet.


In the quest for high-protein, low-fat foods, lean protein foods emerge as champions. With a variety of lean animal and plant-based sources, you can fuel your health while keeping the amount of fat and calories you consume in check. These foods not only provide ample protein but also bring a host of additional nutritional benefits to the table.