16 Sources of Lean Protein That Can Help You Lose Weight

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When you think of lean protein, there’s a pretty good chance chicken is the first thing that comes to mind. But this macronutrient, which is vital for losing weight, comes in many shapes and sizes.

Though it’s easy to get stuck in a food rut, especially if you’re trying to shed pounds, eating the same kale and grilled chicken salad five days in a row is a recipe for bailing on your healthy habits altogether. Swapping that chicky for salmon, pork, or shrimp will keep you from getting so bored you throw your lunch away twice a week (we see you).

And, just in case we all need a refresher: Lean protein is kind of a big deal when it comes to weight loss. Your body needs protein to maintain, repair, and grow lean, fat-burning muscle and help you stay fuller longer. One 2005 study published in the Journal of Clinical Nutrition even found that people who ate 30 percent of their calories from protein, versus 15 percent, reduced their total energy intake by 441 calories!

So to get you to your weight-loss goal without hating life (and chicken), Women’s Health brings you this list of all your healthy, lean protein options.

1. BLACK BEANS

Serving: ½ cup

Protein: 8 g

Make it easy: Try them in soup with a dollop a guac.

2. COD

Serving: 4 ounces

Protein: 24 g

Make it easy: Bake with lemon juice and capers.

3. EGG

Serving: 1 large

Protein: 6 g

Make it easy: Hard boil and devil them with their own yolk, or add guacamole.

4. EGG WHITES

Serving: 2 large

Protein: 8 g

Make it easy: Make a scramble with leftover veggies.

5. FLOUNDER

Serving: 4 ounces

Protein: 28 g

Make it easy: Broil, top with hot sauce, and use in a soft taco.

6. HEMP SEEDS

Serving: 1 ounce

Protein: 10 g

Make it easy: Sprinkle on oats, yogurt, steamed veggies, or a smoothie.

7. HAM, SLICED, EXTRA LEAN

Serving: 4 ounces or 4 standard slices

Protein: 20 g

Make it easy: Wrap a blanched asparagus stalk for a quick snack.

8. PORK TENDERLOIN

Serving: 4 ounces

Protein: 20 g

Make it easy: Rub with salt and pepper and roast with fresh rosemary.

(Source: skinnymom.com)

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