2 Protein Shakes and 1 Meal a Day Diet
We all know lean protein is important, right? Essential for everything from building and repairing tissue post-workout to keeping you satiated, but how do you actually know you're getting enough? The answer to this lies in counting your macros.
Your balance of carbs, lean protein and fat can make a huge difference in helping you achieve your body goals, whether it's fat loss, building lean muscle or just maintaining your weight.
'Protein is often included in healthy plans as it has a high satiety value, meaning it keeps you fuller for longer,' says nutritionist Jenna Hope.
'It plays a key role in supporting many physiological functions, including hormone production, muscle and nerve function, muscle repair and recovery, bone structure, structure of skin, hair and nails, and transporting nutrients around the body — just to name a few of its many roles!'
So, if you're chasing your chicken salad with a protein cookie, or your protein shake with smoked salmon and eggs – listen up.
Thanks to protein synthesis, you should consume around 25g-35g of protein per meal for optimum muscle build and repair. Anything more than that will essentially be wasted, so gorging on protein doesn't equate to bigger muscles. Bad news, huh.
Realistically, nothing beats nutrient-dense foods when it comes to hitting your daily macro targets.
But let's have a refresher on the lean proteins you should be incorporating into your diet because, just like calories, not all protein is equal.
What are the best lean protein examples?
The best lean protein varies, depending on one's diet, lifestyle and nutritional goals. Meat-eaters, pescatarians, veggies and vegans, there's something for everyone...
We explored MyFitnessPal's verified food database to find out which one is right for you and your diet:
Best lean protein meats for carnivores
Meat = protein, right? It's commonly assumed that as long as you're chowing down on a steak occasionally, you'll be getting enough.
However, some protein-packed foods are also linked to illnesses like heart disease and may increase the risk of certain cancers, so it's important to choose lean and unprocessed meat.
For example:
Skinless chicken breast, roasted
Serving: 100g
Calories: 116
Protein: 22g
Fat: 3g
Lean, skinless chicken breast will help you hit your protein goals while keeping your saturated fats down. It's relatively cheap to buy and can be added to almost any meal.
But, unlike the dreaded boiled chicken and broccoli lunches of diet history, it's tasty grilled, roasted or baked, so get creative.
Need some inspiration? Try this Crunchy Chinese Chicken Salad, Harissa Roasted Chicken or Grilled Chicken And Brown Rice Potsu With Ithai Sauce.
Smoked turkey breast
Extreme Media Getty Images
Serving: 100g
Calories: 88
Protein: 16g
Fat: 2g
Turkey isn't just for Christmas. Though the festive bird is mainly associated with December decadence, it's actually a good low-calorie, high-protein option.
If you're feeling a bit chickened-ed out, pick up smoked turkey breast for a good helping of lean protein, as well as B vitamins, choline, selenium and zinc.
Steer clear of processed turkey slices, opt for either good quality slices or the whole bird at Christmas. Throw together this delicious Leftover Turkey Curry with the remains.
Best lean protein fish for pescatarians
Fish lovers, rejoice! There are tonnes of options for anyone who enjoys a seafood dinner.
Cod fillets
John Carey Getty Images
Serving: 100g
Calories: 71
Protein: 12g
Fat: 3g
White fish is great for a B12 and folate boost, as well as a lean protein fix. Organically farmed cod, snapper, line-caught bass and tilapia are also low in calories and fats, making them a quick and healthy option.
But it really doesn't have to be boring, as this Miso Fish With Spring Onions & Sesame Seeds proves.
Cooked peeled prawns
Maren Winter / EyeEm Getty Images
Serving: 100g
Calories: 70
Protein: 16g
Fat: 0g
Don't be fooled by these tiny bite-sized crustaceans, they're bursting with protein and inflammation-reducing antioxidant astaxanthin. Bonus: they work out at about seven calories per prawn.
Whip up these Baked Coconut Prawns or try Joe Wicks' Lean In 15 Spiced Prawns And Potatoes.
Tinned tuna
Klaus Mellenthin Getty Images
Serving: 1 tin
Calories: 142
Protein: 32g
Fat: 2g
Not that fussed about food? There's something for those who don't want to spend much time in the kitchen, too. If you haven't got time to come up with a culinary masterpiece that also hits your macros targets, then turn to a trusty tin of tuna (just make sure it's dolphin-friendly). It won't break the bank, you don't need to cook it and you can simply pop it onto your salad for a protein-packed lunch in minutes.
Opt for tinned, light chunk tuna (which is considered to be low-mercury) and give this Tangy Tuna With Spicy Sauce recipe a go. It's from the masterminds over at Itsu, so it's delicious, and — best of all — quick and easy.
Salmon
Anna Kurzaeva Getty Images
Serving: 100g
Calories: 215
Protein: 24g
Fat: 13g
Nutrient-boosting, versatile and practically exploding with omega-3 fatty acids, salmon has long been a staple ingredient for anyone with gains on the brain. The lean protein is full of nutrients that fight depression, prevent coronary disease and can even reduce the risk of Alzheimer's.
It's also low in mercury, so read up on the 4 Simple Ways To Eat More Salmon to improve your heart health and boost your metabolism.
Best lean protein for vegetarians and vegans
As a veggie or vegan, how many times have you been asked: 'But where do you get your protein?' The answer, as people are increasingly getting to grips with, is... 'Countless'. *Face palm*
Here are the best lean proteins that are also free of animal products, proving that a plant-based diet can be just as protein-packed as a meat-eater's.
Extra firm tofu
Getty Images
Serving: 100g
Calories: 94
Protein: 9g
Fat: 5g
Made from dry soy beans, tofu is a great source of protein for anyone enjoying a meat-free diet. Thought to improve cardiovascular health, it can be marinated to replace chicken in almost any dish.
Not sure how to make it taste of anything at all? A Tofu Scramble or a Grilled Tamari Marinated Tofu can turn the pulpy protein into a delicious dinner.
Take a look at the 11 Ways To Upgrade Your Tofu Recipes.
High protein tempeh
Lisa Linder
Serving: 100g
Calories: 197
Protein: 18g
Fat: 11g
Tempeh has grown in popularity over the last decade, with Western veggies and vegans turning to it as an alternative to tofu.
But, known for its high levels of magnesium, copper, protein and fibre, that are easy to digest, the fermented bean cake has been a staple in Asian cuisine for years.
It might be a little harder to find in supermarkets than tofu, but it's worth sourcing — if only to try this amazing Cucumber And Tempeh Salad.
Lentils
Serving: 1 cup
Calories: 230
Protein: 18g
Fat: 1g
Affordable? Check. Low fat? Check. High protein? Double check. You can batch cook them so they're an easy addition to any salad or soup, plus they're high fibre. Win.
Don't just assume they're a bland protein option, there are lots of ways to up your lentil game — just look at this recipe for Keralan Aubergines With Lentils, Cashew And Taramind and these other healthy lentil recipes.
Best lean protein to satisfy your sweet tooth
Lean proteins aren't always savoury. They're also a tasty way to up your macros after dinner, too...
Greek yoghurt
Serving: 100g
Calories: 120
Protein: 4g
Fat: 9g
We've all seen the adverts — it's full of good bacteria and its ability to boost the immune system hasn't gone unnoticed. Sadly, the fruity sugary yoghurt options are not going to cut it, so you need to choose a plain, low-fat Greek yoghurt to keep your protein in check.
But teamed with the right fresh fruit, it becomes a game-changer. Try this Metabolism Metabolism-Firing Pineapple And Yoghurt recipe or whizz it through this Thai Red Curry for a creamy savoury hit.
Bulk Powders Complete Lean Mass
Perfect for losing weight while building muscle, the formula is high in protein and contains Low GI carbohydrate, while avoiding sugar-based carbohydrates and no added fats.
Price: £8.99
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Bulk Powders Lean Shake
Low in calories but high in protein and fibre, making ideal for supporting weight loss, Lean Shake also contains key ingredients that can give your diet an extra boost. Each 25g serving gives you 97 calories and 17g protein with an impressively low 1.6g fat and 1.9g carbohydrate content.
Price: £14.99
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Bulk Powders Vegan Protein
With four tasty natural flavours to choose from, Vegan Protein Powder provides 23g protein per serving from five premium plant-based sources, making it the perfect choice for increasing dietary protein intake.
Price: £17.49
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The Protein Works Vegan Protein
This 100% natural, plant-based recipe uses only the finest pure ingredients. Now for the stats: it contains no added sugar, is low in fat, has 25g of plant-based protein per serving, plus it's dairy-free, lactose-free, gluten-free, wheat-free and is available in a range of delicious flavours.
Price: £15.49
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The best lean protein snacks
MyProtein Lean Cookie
With an impressive 80% less sugar and 70% less fat than standard supermarket alternatives, you can enjoy these delicious cookies even if you're sticking to a strict fitness programme. Baked with 25g of milk protein, these Lean Cookies are the perfect snack to satisfy cravings.
Price: £11.84
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MyProtein Lean Protein Bar
With 18g of high-quality protein per bar, these are the perfect snack to satisfy your sweet tooth and support your training goals — helping you get the protein you need, without the fuss of meal prep.
Price: £21.84
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MyProtein Lean Flapjack
Baked with rolled-oats and 10g of soy protein, they're a healthy snack alternative to boost your daily protein intake, without unnecessary fat or sugar.
Price: £14.46
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MyProtein Lean Brownie
Baked to achieve a soft, gooey texture, these brownies deliver a quick protein hit — making them the ideal snack to satisfy that hankering for something sweet, without undoing any of your hard work in the gym.
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2 Protein Shakes and 1 Meal a Day Diet
Source: https://www.womenshealthmag.com/uk/food/weight-loss/a707522/lean-protein/