Stay active. The Healthy Eating Plate does not define a certain number of calories or servings per day from each food group.

The relative section sizes suggest approximate relative proportions of each of the food groups to include on a healthy plate. As the name suggests, the Healthy Eating Plate is visualized as a single plate, however it can be used as a guide for creating healthy, balanced meals—no matter which type of dishware is used!

There are many cultures around the world in which people may not eat their meals from a plate. Although our translations of this guide maintain the single-plate graphic, we encourage its use for creating healthy, balanced meals in context of cultural and individual customs and preferences.

For some people, moderate alcohol consumption can offer health benefits, whereas for others alcohol may pose risks. Learn more about the risks and benefits of alcohol.

The Healthy Eating Plate, created by nutrition experts at the Harvard T. Chan School of Public Health and editors at Harvard Health Publications, was designed to address deficiencies in the U.

The Healthy Eating Plate provides detailed guidance, in a simple format, to help people make the best eating choices. The Healthy Eating Plate is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists.

In fact, the Healthy Eating Pyramid and the Healthy Eating Plate complement each other. See how you can use the Healthy Eating Pyramid as a guide for your grocery shopping list.

According to research done at Harvard Chan School of Public Health and elsewhere [], following the guidelines presented through the Healthy Eating Pyramid and Healthy Eating Plate can lead to a lower risk of heart disease and premature death:. Two studies offer further evidence of the disease prevention benefits that accrue from following a diet similar to one based on the Healthy Eating Pyramid:.

The Healthy Eating Plate image is owned by Harvard University. The downloadable version may be used, without permission, for educational and other non-commercial uses with proper attribution, including the following copyright notification and credit line:.

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Home Nutrition News What Should I Eat? HEALTHY OILS Water Drink water , tea , or coffee with little or no sugar. WATER Vegetables The more veggies — and the greater the variety — the better. HEALTHY PROTEIN Whole Grains Eat a variety of whole grains like whole-wheat bread, whole-grain pasta, and brown rice.

WHOLE GRAINS Stay Active Incorporate physical activity into your daily routine. Learn More. Your Plate and the Planet Just as different foods can have differing impacts on human health, they also have differing impacts on the environment.

Are the relative sizes of the Healthy Eating Plate sections based on calories or volume? Portioning a meal into separate components is also common when packing a lunchbox—especially for kids. What about alcohol? Who created the Healthy Eating Plate? What about the Healthy Eating Pyramid?

Will it be going away? Will following the Healthy Eating Pyramid and Healthy Eating Plate guidelines really make me healthier? Nuts or low-fat string cheese are great options. The following three-day meal plan offers a glimpse at what a high-protein diet might look like. You can choose to accompany these meals with water or a glass of wine at dinner.

Keep in mind that if you decide to follow this diet, other meals may be more appropriate to suit your tastes and preferences. Environmentally conscious individuals may note that red meat is the first item on the sample high-protein diet grocery list. While the diet does encourage some red meat consumption, it's worth acknowledging that if red meat is a concern whether environmentally or personally , you are still able to fully follow a high protein diet by substituting red meat with other proteins mentioned.

This could mean adhering to a "once a week" red meat consumption or eliminating the food altogether—whatever balance you deem most appropriate. There are several benefits of a high protein diet.

Like most diets, there are potential drawbacks to eating a high-protein diet. While high-protein diets may have many benefits, there are some potential negatives. While this eating approach may be an effective strategy for losing weight, important food groups such as fruits and grains are often cut out, which does not provide a well-rounded diet.

Many experts recommend following a reduced-calorie, high-protein diet for weight loss. A diet focused on lean protein, vegetables, fruits, and whole grains is generally considered a reasonable, balanced way to lose weight.

The U. Department of Agriculture USDA dietary guidelines provide recommendations for a healthy, balanced diet. The — USDA Dietary Guidelines for Americans recommended percentage breakdown of macronutrients is as follows:.

For healthy adults, the recommended dietary allowance for protein RDA is 0. For example, if you weigh pounds 68 kilograms , you should eat at least 54 grams of protein each day. A high-protein diet that includes vegetables, fruit, whole grains, lean meats, beans and legumes, nuts, seeds, dairy, and healthy oils fits within the good health guidelines.

To lose weight, the USDA recommends a reduction of calories per day. On a 2, calorie diet, that equates to roughly 1, calories per day, but this number varies based on age, sex, weight, and activity level.

Use this calculator to determine the right number of calories for you. There are a few different varieties of high-protein diets including the Atkins Diet, Dukan Diet, and Whole Here's how they compare:.

If you exercise for weight loss, you may want to consume more protein. A position statement developed by the Academy of Nutrition and Dietetics AND , the Dietitians of Canada DC , and the American College of Sports Medicine ACSM recommends that exercisers should consume between 1.

The best diet for you is a diet that offers you the nutrients and fuel your body needs while also being a plan you can stick to. For some, this is a high-protein weight loss plan. If eating more protein helps you to eat less all day and build a stronger, more active body, then it may be a good program for you.

While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle. Jäger R, Kerksick CM, Campbell BI, et al. International society of sports nutrition position stand: protein and exercise.

J Int Soc Sports Nutr. Ganesan K, Habboush Y, Sultan S. Intermittent fasting: The choice for a healthier lifestyle. Carreiro AL, Dhillon J, Gordon S, et al. The macronutrients, appetite, and energy intake. Annu Rev Nutr. Wolfe RR, Cifelli AM, Kostas G, Kim I-Y. Optimizing protein intake in adults: interpretation and application of the recommended dietary allowance compared with the acceptable macronutrient distribution range.

Adv Nutr. Egan B. Protein intake for athletes and active adults: Current concepts and controversies. Nutr Bull. Pasiakos SM. Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone. J Food Sci.

doi: Calcagno M, Kahleova H, Alwarith J, et al. The thermic effect of food: A review. J Am Coll Nutr. The need to reassess dietary fiber requirements in healthy and critically ill patients. Gastroenterol Clin North Am.

Battaglia Richi E, Baumer B, Conrad B, Darioli R, Schmid A, Keller U. Health risks associated with meat consumption: A review of epidemiological studies. Int J Vitam Nutr Res.

Ko GJ, Obi Y, Tortorici AR, Kalantar-Zadeh K. Dietary protein intake and chronic kidney disease. Curr Opin Clin Nutr Metab Care.

Santesso N, Akl EA, Bianchi M, et al. Effects of higher- versus lower-protein diets on health outcomes: A systematic review and meta-analysis. Eur J Clin Nutr. Shilpa J, Mohan V. Ketogenic diets: Boon or bane?

Indian J Med Res. Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health.

Bouvard V, Loomis D, Guyton KZ, et al. Carcinogenicity of consumption of red and processed meat. Lancet Oncol. Delimaris I. Adverse effects associated with protein intake above the recommended dietary allowance for adults. ISRN Nutr. Department of Health and Human Services and U.

Department of Agriculture. Ninth Edition. Rodriguez NR, Dimarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc.

Bray GA, Smith SR, de Jonge L, et al. Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial. Erratum in: JAMA. Centers for Disease Control and Prevention.

Nutrition for Everyone: Protein. de Souza RJ, Bray GA, Carey VJ, et al. Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial.

Am J Clin Nutr. Fox EA, McDaniel JL, Breitbach AP, Weiss EP. Perceived protein needs and measured protein intake in collegiate male athletes: an observational study.

Phillips SM, Zemel MB. Effect of protein, dairy components and energy balance in optimizing body composition.

Lean cuts of pork loin have almost as much protein as chicken, are an excellent source of vitamin B6, and are a good source of potassium and zinc. Canned tuna is an extremely convenient source of lean protein, for lunches or a post-workout snack, with less than two grams of fat per serving.

Concerned about mercury content? Just one serving of shrimp provides more than half your daily recommended allowance of selenium and vitamin B Per 6-ounce container : 17g protein. Avoid flavored yogurts extra added sugar , but feel free to add fresh fruit, cinnamon, or slivered almonds.

Hemp seeds offer about 9. They are fairly easy to find in most grocery stores but can be expensive. Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer protein, as well as additional nutrients and fiber. One cup 54 g of sun-dried tomatoes contains about 7.

Guava is a small tropical fruit with a sweet flavor. Guava is one of the most protein-rich fruits available, with about 4. It also offers additional nutrients, such as vitamin C. Artichokes are high in fiber and offer a good amount of protein.

A half-cup of cooked artichoke hearts 84 g provides about 2. This vegetable is very versatile and is suitable for use in a variety of recipes. Fresh artichokes and canned artichoke hearts are available in most grocery stores.

Peas are high in protein, fiber, and other nutrients. Frozen peas are inexpensive, easy to find, and suitable in a lot of recipes. Cooked green peas offer about 4.

Chickpeas are high in protein and fiber, and full of nutrients that support heart and bone health. Some studies have suggested that chickpeas may have a protective effect against certain cancers , such as breast cancer and colon cancer. Quinoa is one of the only complete sources of vegetarian protein.

One cup g of quinoa contains around 8. It contains all nine essential amino acids , making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of protein from animal sources.

Nuts are an excellent source of healthy fats. They make a calorie-dense, protein-rich snack that can help you stay full for longer. A 1-oz serving, which is around 23 whole kernels or Lentils pack a hefty dose of plant protein and fiber.

They are very affordable and may promote heart health. One cup g of cooked lentils contains around Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. One cup 46 g of pumpkin seeds contains around In addition to just snacking on pumpkin seeds, this versatile ingredient makes an excellent topping for yogurt and oatmeal.

A person can also add pumpkin seeds to granola, smoothies, and soups. Avocados not only contain protein and unsaturated fat, but they also contain good levels of fiber and nutrients, such as potassium. One cup g of pureed avocado offers 4. Pistachios contain a big serving of protein while also being lower in calories compared to many other nuts.

A 1-oz This tiny seed packs around 4. People following a vegan diet often use chia seeds as an egg substitute , and many people enjoy adding them to smoothies or salads for extra health benefits. Asparagus gets over one-quarter of its calories from protein.

It is also full of nutrients, including B vitamins, and is low in carbohydrates. This vegetable provides about 1.

Brussels sprouts are full of protein, fiber, and vitamins. One cup 88 g contains around 2. Spelt is a type of hulled wheat with a very high protein content. It has risen in popularity and is often available with specialty flours.

Spelt flour contains Teff is a grass that is often ground down to make flour. This gluten-free food has a fairly high protein content, with about There are many potential sources of protein people can choose from.

Many protein sources offer additional nutrients that benefit overall health as well. Aiming for a balanced diet with a variety of protein sources can help a person maximize healthy fats, vitamins, minerals, and fiber.

Vegetables are good sources of vitamins, minerals, and fiber. Some are also good sources of protein. Learn about the top 10 vegetables for protein…. A person can increase the amount of protein that they consume in various ways, including eating certain…. Protein is one of the three nutrients that the body needs in large quantities.

It is essential to maintain and build body tissues and muscle. Evidence suggests that sauerkraut may provide various health benefits, including supporting gut health.

Learn more here. Many foods containing protein also contain B vitamins and magnesium, which help in metabolism, iron for oxygen transport in the blood, and zinc for a healthy immune system. Are You Getting Enough Lean Protein? According to MyPlate , protein needs are dependent on age, sex, and activity level.

Red meats, such as beef, pork, and processed meats, like beef jerky, salami and ham, have higher levels of saturated fats than other protein sources, and should be eaten in moderation. Eating too many foods high in saturated fats can raise LDL cholesterol, leading to an increase risk of heart disease.

If you choose to eat read meats, there are still ways to make healthy choices. Common examples of lean protein foods can include fish, nuts, seeds, shellfish, poultry, beans, and soy products.

To celebrate American Heart Month and every month, try incorporating more lean meats into your weekly meals.

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice. The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:.

If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.

Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs. Between the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day. It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.

There's evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.

A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion. Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.

You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch. In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day.

Find out more about what counts towards your 5 A Day. Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods.

Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread.

They contain more fibre, and usually more vitamins and minerals, than white varieties. Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too. Find out more about starchy foods. Milk and dairy foods, such as cheese and yoghurt, are good sources of protein.

They also contain calcium, which helps keep your bones healthy. Dairy alternatives, such as soya drinks, are also included in this food group. Find out more about milk and dairy foods. These foods are all good sources of protein, which is essential for the body to grow and repair itself.

Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It's also one of the main sources of vitamin B Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat.

Always cook meat thoroughly. Find out more about including meat in your diet. Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt. In fact, 5 ounces of wild Atlantic cod, for example, provides about calories, 25 grams of protein, and less than 1 gram of fat total, according to the USDA.

This is a great lean protein choice if you don't like the stronger flavors of oilier fish, such as salmon and sardines. Know that because it's so lean, white fish such as cod, fluke, and flounder can easily dry out during cooking. To keep the lean protein food moist, bake it until it's just barely opaque, or try a preparation method such as poaching or steaming in the oven or on the grill in foil packets with your favorite herbs and spices.

Even though salmon is considered a "fatty fish", it's still a lean protein and is a good source of anti-inflammatory omega-3 fatty acids. A 3-ounce serving of wild salmon provides calories, nearly 17 grams of protein, and 5 grams of fat less than 1 gram of saturated fat , according to the USDA.

Another good choice is tuna, which provides calories, 20 grams of protein, and 4 grams of fat less than 1 gram of saturated fat in a 3-ounce serving, according to the USDA. No matter which lean protein food you choose, enjoy your fish grilled, baked, steamed, or as sushi and served with your favorite veggies or a salad.

Try different sauces and preparation methods if you're just starting to experiment with fish. If you need a good on-the-go option or just don't feel like cooking, pouches of salmon or tuna are super-convenient. They're not just for happy hour — oysters are a delicious and nutritious lean protein food.

Just 3 ounces provides 69 calories, 8 grams of protein, and 2 grams of fat less than 1 gram of saturated fat , according to the USDA. These mollusks are also a good source of zinc, an important nutrient to support healthy immune system function.

Enjoy raw oysters as an appetizer or as a protein pairing alongside a salad or vegetable dish. Squeeze lemon over the oysters and enjoy with vinegar-based mignonette sauce or cocktail sauce or horseradish instead of a creamy tartar sauce. The lean protein food is also delicious roasted or grilled if you don't like the idea of raw fish or just want a change of pace.

Shellfish lovers, there's good news: Shrimp and lobster are both versatile lean protein foods that are easy to cook. Specifically, a 3-ounce serving of shrimp provides 72 calories, 17 grams of protein, and less than 1 gram of fat total, according to the USDA. Similarly, the same size portion of lobster offers 65 calories, 14 grams of protein, and less than 1 gram of fat, according to the USDA.

Enjoy either seafood grilled, baked, or sautéed with salads, stir-fries, pasta, or your favorite vegetables. Frozen shrimp is also an easy option to keep on hand for busy weeks. Strained yogurts such as Greek and Icelandic varieties are an easy way to add lean protein to your day.

While there is some variation from one brand to the next, generally speaking, a 6-ounce container of plain, nonfat Greek yogurt will provide about calories, 20 grams of protein, and 0 grams fat, according to the USDA.

The lean protein food makes a great base for a healthy meal or snack: Add fiber with chia seeds or ground flax, or top your bowl with berries, another high-fiber food that also provides disease-fighting antioxidants.

Going for plain yogurt over flavored allows you to keep added sugar in check, and you can take the flavor up a notch by adding flavor with cinnamon or a small drizzle of honey or maple syrup.

In the mood for something savory? A dollop of plain yogurt makes a great sub for sour cream. Soy products such as tofu and tempeh are easy, vegetarian-friendly ways to add lean protein to your diet. Soy is one of the few plant sources of proteins that provides all nine essential amino acids and is therefore considered a complete protein.

Here's the nutritional breakdown: A 3-ounce serving of firm tofu provides about 71 calories, 9 grams of protein, and less than 4 grams of fat less than 1 gram of saturated fat , according to the USDA. The same amount of, which is a fermented soy product, offers about calories, 17 grams of protein, and 9 grams of fat 2 grams of saturated fat , according to the USDA.

To add the lean protein foods to your meal rotation, bake, grill, or stir-fry the plant-based eats and incorporate them into sandwiches, salads, and bowls. They tend to take on the flavor of whatever you cook them with, so experiment with various seasonings.

Perhaps the most affordable lean protein foods are beans, peas, and lentils, which can be purchased dried or cooked. While there may be slight variations in micronutrient content, their nutrient profile is very similar across the board.

As a reference, a half-cup serving of canned garbanzo beans contains calories, 7 grams of protein, and 2 grams of fat 0 grams saturated , according to the USDA. Likewise, a quarter-cup serving of dried lentils provides about 80 calories, 10 grams protein, and 0 grams of saturated fat, according to the USDA.

Though higher in carbohydrates, this lean protein food is also rich in fiber , so legumes will digest much more slowly than most grains. Enjoy them in soups, stews, and salads; made into burgers or meatless meatballs; or as a base for a veggie bowl.

You can also make a dip for veggies or a spread for sandwiches. Crispy chickpeas also make a great crunchy snack. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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Pork may not be your go-to source of lean protein, but it's worth adding to your rotation. In a 4-ounce portion, you'll get about 86 calories, 24 grams of protein, and 3 grams of fat less than 1 gram of saturated fat , according to the USDA.

In the grocery store, look for lean cuts such as pork tenderloin, sirloin pork chop, and New York pork roast. Then, enjoy the lean protein food grilled or baked. It works equally well with both sweet and savory flavors, so play around with different sauces and marinades, such as a mix of balsamic vinegar and fig preserves.

If you're afraid of drying the meat out too much, you can also make pork in the slow cooker which you can also use to make pulled pork.

You might shy away from beef if you're trying to keep an eye on calories and your saturated fat intake, but there are actually some lean cuts of beef that fit in well to an overall healthy diet, as long as you're mindful of portion size and practice moderation. A 4-ounce portion of beef tenderloin, for example, contains calories, 23 grams of protein, and 8.

In addition to being a lean protein food, beef is also a good source of iron. In a restaurant, look for cuts such as filet mignon, tenderloin, tri-tip roast and steak, and top sirloin roast. Just keep in mind that many places give much larger portions. At home, give stew meat or beef chuck the slow-cooker treatment.

Marinating a leaner cut in a marinade that contains acid, such as vinegar or citrus, will help tenderize the meat. You can also use kiwi juice, which contains enzymes that help act as a meat tenderizer.

If you're making burgers, purchase the leanest meat you can find and consider going halfsies with roasted mushrooms to bump up the micronutrients the meal provides. Blended burgers are a great way to stretch that meaty flavor but keep your saturated fat intake in check.

Eggs are a super-convenient and versatile lean protein source that is also more affordable than other options. Whip yourself up an egg, and you'll score about 72 calories, 6 grams of protein, and 5 grams of fat less than 2 grams of saturated fat , according to the USDA.

Though they're traditionally a breakfast food, this lean protein food can be eaten for any meal of the day and work very well with vegetables. You can also cook eggs or egg whites into oats to add a fluffy texture and extra protein that gives your bowl some staying power.

For a healthier spin on egg salad, swap mayo for plain Greek yogurt or skyr, hummus, or avocado. On the fish front, white fish is one of the leanest protein options around.

In fact, 5 ounces of wild Atlantic cod, for example, provides about calories, 25 grams of protein, and less than 1 gram of fat total, according to the USDA. This is a great lean protein choice if you don't like the stronger flavors of oilier fish, such as salmon and sardines.

Know that because it's so lean, white fish such as cod, fluke, and flounder can easily dry out during cooking. To keep the lean protein food moist, bake it until it's just barely opaque, or try a preparation method such as poaching or steaming in the oven or on the grill in foil packets with your favorite herbs and spices.

Even though salmon is considered a "fatty fish", it's still a lean protein and is a good source of anti-inflammatory omega-3 fatty acids. A 3-ounce serving of wild salmon provides calories, nearly 17 grams of protein, and 5 grams of fat less than 1 gram of saturated fat , according to the USDA.

Another good choice is tuna, which provides calories, 20 grams of protein, and 4 grams of fat less than 1 gram of saturated fat in a 3-ounce serving, according to the USDA. No matter which lean protein food you choose, enjoy your fish grilled, baked, steamed, or as sushi and served with your favorite veggies or a salad.

Try different sauces and preparation methods if you're just starting to experiment with fish. If you need a good on-the-go option or just don't feel like cooking, pouches of salmon or tuna are super-convenient.

They're not just for happy hour — oysters are a delicious and nutritious lean protein food. Just 3 ounces provides 69 calories, 8 grams of protein, and 2 grams of fat less than 1 gram of saturated fat , according to the USDA.

These mollusks are also a good source of zinc, an important nutrient to support healthy immune system function. Enjoy raw oysters as an appetizer or as a protein pairing alongside a salad or vegetable dish.

Squeeze lemon over the oysters and enjoy with vinegar-based mignonette sauce or cocktail sauce or horseradish instead of a creamy tartar sauce. The lean protein food is also delicious roasted or grilled if you don't like the idea of raw fish or just want a change of pace.

Shellfish lovers, there's good news: Shrimp and lobster are both versatile lean protein foods that are easy to cook. Specifically, a 3-ounce serving of shrimp provides 72 calories, 17 grams of protein, and less than 1 gram of fat total, according to the USDA.

Similarly, the same size portion of lobster offers 65 calories, 14 grams of protein, and less than 1 gram of fat, according to the USDA. Enjoy either seafood grilled, baked, or sautéed with salads, stir-fries, pasta, or your favorite vegetables.

Frozen shrimp is also an easy option to keep on hand for busy weeks. Strained yogurts such as Greek and Icelandic varieties are an easy way to add lean protein to your day. While there is some variation from one brand to the next, generally speaking, a 6-ounce container of plain, nonfat Greek yogurt will provide about calories, 20 grams of protein, and 0 grams fat, according to the USDA.

The lean protein food makes a great base for a healthy meal or snack: Add fiber with chia seeds or ground flax, or top your bowl with berries, another high-fiber food that also provides disease-fighting antioxidants.

Going for plain yogurt over flavored allows you to keep added sugar in check, and you can take the flavor up a notch by adding flavor with cinnamon or a small drizzle of honey or maple syrup.

In the mood for something savory? A dollop of plain yogurt makes a great sub for sour cream. Soy products such as tofu and tempeh are easy, vegetarian-friendly ways to add lean protein to your diet. Soy is one of the few plant sources of proteins that provides all nine essential amino acids and is therefore considered a complete protein.

Here's the nutritional breakdown: A 3-ounce serving of firm tofu provides about 71 calories, 9 grams of protein, and less than 4 grams of fat less than 1 gram of saturated fat , according to the USDA. The same amount of, which is a fermented soy product, offers about calories, 17 grams of protein, and 9 grams of fat 2 grams of saturated fat , according to the USDA.

To add the lean protein foods to your meal rotation, bake, grill, or stir-fry the plant-based eats and incorporate them into sandwiches, salads, and bowls. As a fermented food, yogurt has the added bonus of probiotics , which will help to boost the healthy gut bacteria in your microbiome.

A healthy gut microbiome means better digestion, immunity, brain health—the list goes on. Many people only think of animal-based foods when lean protein comes to mind, but plant-based options absolutely meet the criteria—and with added healthy benefits.

Soy-based tofu and tempeh, however, are complete protein sources like all animal proteins are, but not all plant proteins are while also offering fiber and plant compounds. Beans , peas , and lentils , otherwise known as legumes, are incredible plant-based lean protein options that will also deliver on fiber, plant compounds, and other vitamins and minerals.

Dal, anyone? Quinoa is super high in protein and very low in fat. To add extra protein and heartiness to a grain bowl or side dish, opt for quinoa as your grain of choice or mix some quinoa into rice! Similarly to pork, the tenderloin—where filet mignon comes from—will be the leanest beef option.

Otherwise, look for steaks with as little visible white fat as possible. However, go easy with red meat, as excessive intake can contribute to inflammation has ties to chronic disease like heart disease and colon cancer. What does "lean" and "extra lean" beef mean on a nutrition label?

Accessed April 19, Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. Valk R, Hammill J, Grip J. Saturated fat: villain and bogeyman in the development of cardiovascular disease?

Eur J Prev Cardiol. Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Nutr Metab Cardiovasc Dis. Zhu Y, Bo Y, Liu Y. Dietary total fat, fatty acids intake, and risk of cardiovascular disease: a dose-response meta-analysis of cohort studies.

Lipids Health Dis. Soliman GA. Dietary cholesterol and the lack of evidence in cardiovascular disease. Zhong VW, Van Horn L, Cornelis MC, et al. Associations of dietary cholesterol or egg consumption with incident cardiovascular disease and mortality. Moghadasian MH, Shahidi F. Fatty Acids. In: Quah SR, ed.

International Encyclopedia of Public Health Second Edition. Academic Press; National Institutes of Health. Eating red meat daily triples heart-disease related chemical. National Cancer Institute. Pattern of DNA Damage Links Colorectal Cancer and Diet High in Red Meat.

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List of Partners vendors. By Christina Manian, RDN. Medically reviewed by Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition.

Medically reviewed by Kristy Del Coro, MS, RDN, LDN. Learn More. Fact checked by Tusitala , for two years. Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated.