Protein is essential for any healthy diet. You need it for energy, tissue and cell repair, moving nutrients throughout the body and feeling full during the day. And fortunately—or maybe unfortunately—you have a lot of choices, from soybeans to strip steak, in terms of where to get it.
To make the best choice, use your eyes—visible fat means extra calories. Opt for lean cuts of red meat, white-meat poultry, or seafood. Anytime you see skin, skip it. The stuff’s loaded with saturated fat. Seafood is lower in fat and calories than meat, and it contains heart-healthy omega-3s. Choose a piece of fish that’s been broiled or steamed, and steer clear of blackened or fried varieties, which again mean extra fat.
A few low-calorie, high-protein options include pork tenderloin (143 calories, 13 g protein for 3 oz), salmon steak (215 calories, 24 g protein for 4 oz), grilled chicken breast (130 calories, 27 g protein for 4 oz) and water-packed tuna (50 calories, 11 g protein for 2 oz).