What Is “Lean Protein” Anyway?

Lean protein is brought up a lot in different diets, especially in those that are health and weight conscious. What exactly is lean protein though? Lean proteins are foods that are rich in protein and low in saturated fats and dietary cholesterol. Lean proteins are great for those leading a healthy lifestyle because they contain a lot of protein, but also vitamins, minerals, and dietary fiber. With lean proteins, they are usually vegetarian based but can also be animal based, and have all or most of the calories coming from the protein rather than the carbs.

Lean proteins are great because they keep one full longer and also help build muscle while losing fat. Some great examples of lean proteins include:

Egg Whites:

Egg whites provide very little fat and provide plenty of protein. You can still eat the yolk if desired, it is still a saturated fat, however there is not a lot of it and it is a healthy fat.


Fish tends to be low in saturated fats and high in good fats and omega 3’s. The protein source of fish is very high, ranging from 51-94%.

Vegan/Vegetarian options:

Soy beans, beans, legumes, lentils, mushrooms, nuts and nut butters. With these options, you can be very versatile and add to many different dishes. Adding quinoa or brown rice with soy beans, beans, lentils, and legumes makes a complete protein and comes with many health benefits.