People are recommended high protein diets for weight loss and for building a six pack ab. However, high protein diets should actually be made up of lean proteins. In other words, what most people actually need is a lean protein diet plan…
Proteins make for an important part of any diet plan. They not only help in the weight loss process, but they are also necessary for the body for the daily wear and tear of the muscles. It is not uncommon to see people looking for high protein foods, but it should be kept in mind that a major part of the high protein consumed should be lean protein. Lean proteins are low in fat, which ensures that the fat percent in the body is also low. This brings us to the question, what should a diet with lean protein look like.
Lean Protein Diet Plan
Every person has different protein requirement for the day. While some of us undertake a lot of physical activities through the day, some of us lead a sedentary lifestyle. Also, the fat percent in the body will also have to be taken into consideration when a diet plan is made. Therefore, taking these factors into consideration, a diet plan will have to be chalked to meet the personal needs of an individual. Having said that, here is a sample diet plan.
|Mid Morning Snack||
|Mid Afternoon Snack||
Lean Protein Foods
After reading the diet, you will want to know the other lean protein foods which can be included in the diet to bring about some variation in the diet. Here is a list of some lean protein foods which can be included in the diet. The table also contains the number of calories along with the fat content in these protein foods and the quantity.
|Skin removed chicken or turkey breast||1 oz||35||1 gram|
|Fish fillet of sole, cod, flounder, scrod, clams, lobster, shrimp, scallop, etc.||1 oz||35||1 gram|
|Tuna canned in water||1 oz||35||1 gram|
|Egg whites||2||35||1 gram|
|Egg substitute||¼ cup||35||1 gram|
|Low or fat free cottage cheese||¾ cup||35||1 gram|
|Fat free cheese||1 oz||35||1 gram|
|Cooked beans||½ cup||35||1 gram|
|Cooked lentils||½ cup||35||1 gram|
|Skinless dark chicken or turkey meat||1 oz||55||2 to 3 grams|
|Fish like salmon, herring, swordfish||1 oz||55||2 to 3 grams|
|Beef cuts like London broil, tenderloin, flank steak or roasted beef*||1 oz||55||2 to 3 grams|
|Lamb lean chop or roast*||1 oz||55||2 to 3 grams|
|Veal lean chop or roast*||1 oz||55||2 to 3 grams|
|Ham tenderloin cut or fresh ham*||1 oz||55||2 to 3 grams|
|Low fat cheese with 3 or less than 3 grams of fat per ounce||1 oz||55||2 to 3 grams|
|Fat free milk||1 cup||90||1%|
|Non fat yogurt||¾ cup||90||1%|
Taking a cue from the lean protein diet plan and with the help of the lean protein foods, a diet plan can be chalked out However, it is advisable to consult a dietitian for the same, so that a diet which perfectly suits your needs can be chalked out for you.