1
Venison
This lean meat is a solid choice if you’re looking to get plenty of protein without consuming too much fat. Venison provides 26 grams of protein and only three grams of fat per 3 oz serving. Venison works great in chili or pasta sauce as a leaner alternative to beef. It’s also a great source of iron.
2
Snapper
Salmon is good, but it’s time to give snapper a shot. Snapper is a leaner fish, making it a good low-fat, high-protein option. Snapper has 22 grams of protein and 1.5 grams of fat per 3 oz serving, and it’s also high in selenium, an antioxidant that fights inflammation in the body.
3
Non-Fat Kefir
Kefir is a fermented dairy beverage that’s like drinkable yogurt, and it’s surprisingly high in protein and low in fat, containing 11 grams of protein per cup and 0 grams of fat. Kefir is high in calcium giving you the bone health benefits. Add in some non-fat milk for an even more protein-packed smoothie, along with your favorite fruit and some greens, like kale or spinach.
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4
Edamame
If you’re only eating this bean as an appetizer when you get sushi, you’re missing out on its stellar nutrition profile. Edamame is a type of green soybean that is a good source ofprotein and fiber, and is low in fat. Edamame provides 17 grams of protein per cup, making it a great option for those looking to increase their protein intake. Edamame is also a good source of healthy fats, vitamins, and minerals. You can buy edamame pre-shelled in the refrigerator aisle, making it super convenient to toss into salads, pasta, and more.
5
Egg Whites
“Egg whites are high in protein just like whole eggs,” says Jennifer Price, M.S., R.D., for Renaissance Periodization, noting that egg whites provide fewer vitamins and minerals compared to a whole egg, but can be a great way to add volume and protein to a meal without a lot of calories. They do still contain small amounts of micronutrients such as potassium and B vitamins as well. Egg whites are also a good source of selenium, which your body needs to function properly.
6
Seitan
Seitan, also known as wheat meat, is made from wheat protein and is high in protein and low in fat. It has 25 grams of protein per 100 grams and is a great way to get more protein if you don’t want to eat meat. Two ounces provides a whopping 18 grams of protein and only 90 calories.
