Protein is essential to help you stay full and satisfied during the day. Most Americans get plenty of protein in their diet but it is not always from the right sources. Lean protein has less fat per serving and is generally less processed than more fatty version. Examples of lean protein options include:
- Chicken breast
- Turkey, white meat
- Venison
- Tuna
- Fish
- Pork tenderloin
- Low fat cottage cheese
- Tofu
- Soy protein
In order to reach the 60 grams of protein each day you should aim for a 3 oz. serving of lean protein per meal. See an example below
Breakfast
- 3 oz. turkey sausage
- 1/2 cup low fat cottage cheese
- 4-6 oz. Greek yogurt
Lunch
- 3 oz. chicken breast, grilled
- 1 packet tuna
- 1/2 cup edamame
Dinner
- 3 oz. pork tenderloin
- 3 oz. salmon
- 3 oz. turkey breast
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