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List of Lean Protein Snacks & Meals

Lean protein is a dietary staple for many households keeping an eye on their waistlines and their health. Protein not only provides a great source of energy, but it also helps maintain healthy muscle mass and provides a feeling of satiety. Lean protein has the same benefits without the high fat content. And regardless of your particular eating habits, there is a lean protein choice that is available for you.

  1. Carnivore

    • If you eat meat, finding a lean protein source to complement your diet is easy. Lean turkey, chicken, fat free cheeses, and white fish are all readily available lean proteins. These options can be parlayed into snack options that include fat free cheese and crackers, a lean turkey or chicken sandwich, and all white organic baked fish sticks. Heartier meal options include baked turkey topped with fat free cheese served with a salad, chicken stir-fried with fresh vegetables, and baked white fish with a side of rice. Any meal that features these options as the main dish should strive to keep things healthy with sides of fresh fruits and vegetables and whole grains to balance it. Avoid buttery sauces or dressings that contain a high amount of fat.

    Vegetarian

    • Not eating meat can make it more difficult to get the optimal amount of protein in your daily diet, but it is by no means impossible. Tofu, legumes, fat free cheese and skim milk all provide excellent sources of lean protein. Snacks such as a hummus, six bean salad, fat free cheese and crackers, or a glass of skim milk are all great options. For more involved meals, black bean burgers, tofu stir-fry, tofu scramble, or vegetarian hot dogs are all excellent choices. Balancing the lean protein in your meal with fresh produce, like an apple and a whole grain (a nine-grain baguette, for example), will round out your meal and make it very filling.

    Vegan

    • Cutting all animal-based products out of your diet makes paying close attention to your nutrition intake imperative, because it can be difficult to find all of the nutrients you need, especially protein. There are plenty of natural non-animal sources of lean protein available, which include legumes, vegan "cheeses", tofu, seitan, and tempeh. Lean protein snacks include soy-based "chicken" nuggets, vegan "cheese" and crackers, and hummus with veggies. More substantial meals require a little more creativity: seitan stir-fry, tofu scrambles, tempeh and black bean burgers and bean salads all offer plenty of lean vegetable protein.

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