protein is an essential part of a balanced diet but sometimes it’s accompanied by more calories and fat than you what fortunately there is a variety of lean animal and plant protein that can help you meet your quota number one white-fleshed fish most fish varieties with white flesh are super lean and an excellent source of protein for example the common types like cod haddock pollock flounder and tilapia provide under three grams of fat around 20 to 25 grams of protein and 85 to 130 calories per three and a half ounce or 100 gram plain serving a convenient way to buy this fish is just in the frozen section of your supermarket so if you move the Phillips from the freezer to the frigid in the morning then when you get home at the end of the day they will be thawed and ready to cook number 2 plain Greek yogurt the 6 ounce of 170 gram serving of Greek yogurt packs 15 to 20 grams of protein compared to only 9 grams in a serving of regular yogurt now this is Judah how Greek yogurt is made it’s strange to remove the liquid whey leaving a more concentrated product with more protein that’s also thicker and creamier number 3 beans peas and lentils dry beans peas and lentils also called pulses are a subgroup of legumes they average 8 grams of protein per half a cup or 100 gram cooks serving and also low in fat and high in fiber both the high fiber and protein contents impulses help make them more filling additionally the fiber may lower your blood cholesterol if you eat pulses regularly number 4 skinless white meat poultry a 3.5 ounce or 100 gram serving of cooked chicken or turkey contains about 25 grams of protein now skip dark meat cuts like drumsticks and thighs to get on the leanest meat now white meat includes the breasts breast tenderloins or tenders and wings now also don’t eat the skin three and a half ounces or hundred grams of roast chicken breasts with the skin has 200 calories and 8 grams of fat all same amount for skinless roast chicken breast has 165 calories and 3.5 grams of fat you can remove the skin either before or after cooking just note that cooking poultry where the skin on means the meat will be a lot more moist number 5 low-fat cottage cheese I love cottage cheese it’s just a real simple low fuss high protein food 1/2 cup or 4 ounce or 113 grams serving of low-fat cottage cheese has 97 calories 2 and a half grams of and 13 grams of protein now besides protein you get around 10 to 15 percent of the recommended daily intake for calcium in half a cup of cottage cheese as well if there’s one drawback to college cheese it’s that a half cup has around 15 to 20 percent of the daily limit for sodium or salt so if you’re watching your salt intake one study suggests that rinsing cottage cheese for 3 minutes could reduce its sodium by around 60% but also the calcium as well as you can see from this small list you certainly don’t need to exceed your fat or calorie limits to meet your protein goals lean animal and plant protein sources are plentiful and inexpensive thanks for watching make sure to give this video a thumbs up if you found it informative don’t forget to subscribe to health lines of thority nutrition youtube channel by clicking the red subscribe button below this video [Music]
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