10 Excellent Lean Protein Foods To Eat In 2023

Sapna Kanojia

Sapna Kanojia
Jan 2023

2 min read
lean protein

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Well, it feels amazing when we can eat our favorite food without getting overweight! I think everyone wants to enjoy this feeling but unfortunately, our body’s metabolism is not so instant. But we can accelerate its process by including foods containing lean proteins. Yes, a lean protein diet helps boost metabolism and keeps you fit and slim. It certainly has many health benefits that we will discuss further in this blog. But before moving to other things let’s know what is lean protein and what are lean protein foods. 

Lean Protein- What Is It? 

Our body needs balanced nutrients and minerals to process all the internal functions and cell growth. However, a disturbed balance of these nutrients can lead to many health problems and also may cause chronic diseases. Therefore, in the lean protein diet, we just reduce the fat from our diet to achieve better health. Most protein-rich foods contain some amount of fats but in the lean protein diet, we add foods with 0% fat which is why lean protein foods improve metabolism and burn fat quickly. 

However, increasing lean protein intake in your diet can help you shed stubborn fat which is called “Visceral Fat.” Visceral fat is stubborn fat that is stored deep inside the abdomen and can’t be seen. A certain amount of it is necessary for the body to protect vital organs. But a high amount of it can be dangerous and can cause many health complications such as type 2 diabetes, heart disease, and even can cause cancer too.  

Top 10 Best And Healthy Lean Protein Foods

During fasting, it is recommended to consume up to 80-100 g of protein per day. But most weight loss diet plans contain lots of fruits, dairy products, and vegetables rich in proteins along with other nutrients such as fat, calories, etc. But the main issue is that our body does not absorb enough protein from them. So in a lean protein diet, we just add vegetables rich in protein only and less fat and calories.

Therefore, nutritionists recommend supplementing your lean diet with plenty of protein-rich fresh vegetables, lean meats, fish, and herbs. These foods help supply enough amount of essential nutrients to the body. And, if you’re planning to create a protein-rich lean diet plan and don’t know what to include and what to avoid, then check out the below-mentioned list of foods that contain a rich amount of protein for your body.


Lentils or in other words legumes are a rich source of protein which contains 24g of protein per 100 g of dry lentils. It contains 0% fat which makes it one of the most useful lean food products best for lunch and dinner. You can successfully replace fat-rich meat with lentils.

It is easy to digest and gets absorbed completely in the body also helps improve metabolism. You can add soaked lentils in vegetable salads, or boil them by adding some amount of salt and turmeric powder to enjoy with your favorite meal. 


Beans are another good source of protein. It contains 21g of protein per 100g of dry beans. But our body usually digested less protein from beans, so to increase its portion, you can add fresh vegetables and herbs to bean salad. It will increase its absorption and make it healthier for weight loss.

If you’re creating a diet plan with lean protein for weight loss, don’t hesitate to add a good amount of beans to your diet. It helps boost metabolism, improve digestion and burn fat.


Chickpeas or chana have many health benefits. Whether black chana or white both are good sources of protein. It contains approximately 20g of protein per 100 dry peas. We have many chickpeas recipes such as roasted chickpeas,  chana masala, chole poha, etc. that will fulfill the protein content in your body and lose weight as well.

And you will be surprised to know that chickpeas broth is very similar to chicken broth. So, you also make excellent soups without worrying about their nutritional value. 

Cashew Nuts 

Cashew benefits our health in many ways and has high nutritional values, which is why it is also called a superfood. Cashew nuts are one of the favorite snacks of people like me. If you’re searching for a quick source of protein then must try a handful full cashew nuts. Cashews are rich in protein and contain other essential minerals that not only help lose weight but also work as a muscle-building block.

Cashews have lower LDL cholesterol which prevents us from cholesterol and reduces obesity. You can combine it with other dry fruits or add it to Indian dishes such as shahi paneer, cashew chat, and salads, or have roasted cashews in your evening snacks. Per 100 gm dry cashews contains 25 g of protein. 


Gluten-free buckwheat seeds are a rich source of protein which contains 13g of protein with 100g of dry buckwheat. It contains a rich amount of carbohydrates and fiber which makes it the perfect choice for diabetes.

Buckwheat has a delicate texture and nutty, toasted flavor making it a healthy delicious meal for a lean protein diet plan. Its reserve nutrients and iron content make it healthier for people who want to lose weight and achieve weight loss goals. Buckwheat porridge is a super quick breakfast option for weight loss that also helps vanish visceral fat too. 


Avocado contains only 2g per 100g of fruit, besides, it has a lot of useful fatty acids and fiber. There are many reasons to include avocado in your lean protein diet due to its surprising health benefits. Avocado benefits our digestive system, improves metabolism, strengthens immunity, and not only that but also helps our liver to function well.

It is also best for people suffering from kidney issues. In other words, it’s a complete solution for your many health problems. 


Eggs are a great way to add some protein to your lean protein diet. In one egg it has approximately 6g of protein and 70 kcal calories. Most of the protein comes from egg whites, so it’s an easy way to boost the protein content of your breakfast without going overboard with saturated fat and dairy cholesterol.

If we think beyond breakfast we can add boiled eggs to our vegetable egg salad, make scrambled eggs, egg white sandwiches, and deviled eggs, for lunch, or take them as a surprisingly satisfying snack. It will keep you full for a longer time and will help you in losing those extra pounds. 


Walnuts offer many health benefits due to their rich nutritional value. It’s a great source of proteins and healthy fats. It also supplies enough energy to the body and promotes healthy weight loss. Walnuts contain 15 g of protein per 100 g of the product along with many useful fatty acids. Walnuts are also best for improving gut health and oxidizing our bodies. 


100 g of soy flour contains up to 35 g of lean protein along with that it is high in fiber and omega-3 fatty acids. There are many ways to include soy in your diet. You can have soy oil, and soy tofu, vegetable salad with boiled soy or make a high-protein soy sandwich with soy flour. It contains low cholesterol levels which makes it best for people suffering from heart disease. Even eating less amount of soy will fill your tummy for longer and help you lose weight faster. 

Pumpkin Seeds 

Pumpkin seeds are a well-known superfood loaded with many nutrients that benefits our health in many ways. It also contains a large amount of protein i.e. 24g per 100 g of dried seeds. Its antioxidant properties help completely oxidized our body and repair cell damage. Pumpkin seeds also have anti-cancer properties that help cure breast cancer and protect our bodies against many diseases. 

Difference Between Whey And Lean Protein? 

The main difference between whey and lean protein is that whey protein usually contains a significant amount of fat, while lean protein has little or no fat. 

Also, whey protein is a protein supplement used in bodybuilding, while lean protein is usually a natural source of protein that comes from fish, meat, eggs, or milk which makes it best for all age groups.

In addition, lean protein contains beneficial nutrients such as amino acids, vitamins, minerals, and fiber. In general, we use lean protein in low-fat diets. Watch this video now to know more about whey protein in weight loss!

Incredible Weight Loss Journey With Customized Diet Plan

Here we have a success story of Komal who switched towards healthy eating habits with various health conditions to become fat to fit. Also, she tried all the possible ways to reduce that stubborn fat but didn’t get satisfactory results. With the help of a customized diet plan, she accelerated her weight loss journey. Still, don’t believe this, then check her transformation story now and see how she achieved it!

Success Story Of Komal: Incredible Weight Loss Journey – Fitelo

Frequently Asked Question

Q: How Do Lean Protein Foods Benefits Our Health? 

Ans: Lean protein contains a rich amount of protein and 0% fat which help lower blood cholesterol, improve metabolism, and keep you satisfied for longer which may help maintain body weight. 

Q: How Does Lean Protein Help Lose Weight? 

Ans: In the lean protein diet plan we replace carbohydrates and fats with enough protein which keeps you full and energetic all day. It also lets you eat less which automatically reduces belly fat and keeps you healthy. 

Q: How Does Lean Protein Improve Our Metabolism?

Ans: A lean protein diet comprises green vegetables, low-fat meat, fish, and dairy products which get digested easily and completely absorb into the body all this will help improve metabolism. 

Q: Can Lean Protein Make Us Weak?

Ans: No, not at all by taking a lean protein diet you’re assisting your body to build muscles, strengthen your immune system and promote weight loss which automatically keeps you fit and energetic. 

Q: Can We Eat Eggs In Our Lean Diet Plan? 

Ans: Yes, eggs are the best sources of protein than other animal source food. It contains a total of 6g of protein and is low in calories which makes it the best food for a lean diet plan. 

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Fun Fact

What can a diet plan do? Well, hear it from the person who lost 9 KGs in 30 days without visiting the gym or taking any medicines or supplements. Aarti’s weight loss transformation through a customized diet plan by Fitelo is proof of how a good diet is all you need for your overall health.

Contact Us Today

If you’re searching for the right guidance as well as better assistance, then your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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