10 Foods High in Protein and Low in Fat!
High-protein, low-fat foods your body needs to help lower blood pressure , fight diabetes , and more. Plus, studies show that eating protein can also help you lose weight and belly fat , increasing muscle mass and strength.
Therefore, a high protein diet can also be very beneficial for you. So, check out the full list of High Protein, Low Fat Foods to Get You in Shape!
High-protein, low-fat foods:
1. Greek yogurt:
Greek yogurt is an excellent source of calcium , which can help improve bone health. It also contains protein and low fat, as well as probiotics , which support a healthy bacterial balance in the gut.
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Additionally, consumption of Greek yogurt may be associated with lower blood pressure and a lower risk of type 2 diabetes .
2. Whey protein:
It is worth mentioning that, whey protein is one of the foods rich in protein and low in fat because it helps clean digestion and build muscle.
In addition to being low in calories, high in amino acids , protein can reduce hunger and increase metabolism , so if you want to lose weight , whey protein can help.
3. Steak:
Additionally, leaner steaks provide 1 gram of protein for every 11 calories consumed when compared to sirloin. it is also among the foods high in protein and low in fat.
4. Turkey breast:
Turkey breast is a low-fat food rich in zinc , potassium , vitamin B6 and niacin , both of which are essential for energy but they can also help lower cholesterol .
5. Yellowfin tuna:
Yellowfin tuna is another low-fat, high-protein food. Also, this is lean fish, which means it is low in fat. Tuna is an excellent source of high quality protein .
6. Salmon:
However, salmon provides 25% more protein and is rich in omega-3 fatty acids, vitamin B12 , as well as selenium and choline . it is one of the best foods for the brain.
7. Sea beans:
In addition, navy beans are also known as white beans and are the richest source of ferulic acid and p-coumaric acid among common bean varieties and they are also one of the high-protein and low-fat foods.
8. Jerky:
Jerky is lean trimmed meat that has been cut into strips and dried (dried) to prevent spoilage. In addition, this meat also has a low fat content that is great to consume on a diet .
9. Tofu:
Tofu is a source of protein and contains all nine essential amino acids. In addition, it is also a valuable plant source of iron , calcium , minerals, manganese and phosphorus .
10. Quinoa:
Although quinoa is high in protein and one of the few plant foods that contains sufficient amounts of all nine essential amino acids.
It is also rich in fiber , magnesium , B vitamins , iron , potassium , calcium , phosphorus , vitamin E and several beneficial antioxidants .
Baked Salmon with Quinoa and Vegetables Recipe:
Ingredients for Quinoa:
– 1 cup of raw quinoa ;
– 1/2 teaspoon of salt;
– 3/4 cup diced cucumbers , seeded;
– 1 cup cherry tomatoes , sliced in half;
– 1/4 cup finely diced red onion ;
– 4 thinly sliced basil leaves;
– zest of a lemon ;
Ingredients for Salmon:
– 1/2 teaspoon of salt;
– 1/4 teaspoon of black pepper ;
– 1 teaspoon of cumin ;
– 1/2 teaspoon of paprika;
– 20 g of salmon fillets (four pieces);
– 8 slices of lemon ;
– 1/4 cup of fresh chopped parsley ;
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Preparation mode:
- First, take a medium pot with a lid, and bring 1 cup of quinoa , 2 cups of water and ½ teaspoon of salt to a boil.
- Then cover and reduce the heat and bring to a boil, cooking for about 20 minutes.
- Then, turn off the heat and let it rest for at least 5 minutes covered before serving.
- Also, just before serving mix the cucumbers , cherry tomatoes , red onion , basil and lemon zest .
- Meanwhile, make the salmon .
- Then take a small bowl, mix salt, pepper , cumin and paprika.
- Line a baking sheet or glass plate with aluminum foil and lightly grease it with olive oil.
- Then transfer the salmon fillets to the pan. and then evenly coat the surface of each fillet with about ½ teaspoon of the spice mixture.
- Place the lemon slices on the edge of the pan with salmon .
- Then put it in the oven for 8 to 10 minutes, then sprinkle with parsley and serve!