Sources of Lean Protein

Sources of Protein


Grains Quinoa
Legumes Dried beans, peas, and lentils of all types.
Nuts All unsalted varieties of nuts: almonds, Brazil nuts, cashews, hazelnuts, macadamias, peanuts, pecans, pine nuts, pistachios, walnuts
Seeds Pumpkin seeds, sesame seeds, sunflower seeds
Soy Processed soy products such as soy protein, tofu, soy yogurt, soy “meat” alternatives


Beef Lean cuts of beef: brisket, chuck arm, flank steak, bottom round, eye of the round, top round, sirloin, tenderloin, tip roast, top loin
Dairy Cheese, cottage cheese, milk, yogurt
Eggs Chicken eggs are the most common but also duck eggs and turkey eggs
Fish A variety of fish, including cod, flounder, haddock, halibut, mackerel, mahi-mahi, perch, pollock, salmon, sole, snapper, tilapia, trout, tuna
Lamb Lean cuts of lamb: blade chop, fore shank, leg roast (shank half), loin chop, sirloin roast
PorkLean cuts of pork such as Canadian bacon, center cut chop, center cut loin roast, ham (90-95% lean), leg (shank half), tenderloin
Poultry Skinless chicken or turkey
Seafood Clams, crab, lobster, oysters, scallops, shrimp
Veal Arm steak, blade steak, cutlet, loin chop, rib roast, sirloin chop