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.

Breakfast	2 to 4 slices of multi-grain or whole wheat bread 3 to 4 egg white omelet 1 cup milk
Mid Morning Snack	1 fruit like apple, orange, kiwi, sweet lime 1 oz of cottage cheese
Lunch	1 or 2 pieces of chicken or turkey breast with whole wheat bread or in a wheat wrap Salad with low fat dressing If required, half a glass of buttermilk
Mid Afternoon Snack	Tuna fish with bread or bagel, again whole wheat or multi-grain
Post Workout	Whey protein shake 1 fruit
Dinner	Half cup pasta with low fat sauce 1 piece chicken or turkey or beef or ham roast Salad tossed in low fat dressing

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.

Protein Name	Quantity	Calories	Fat Content
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%

^{* These proteins should not be consumed more than once or twice a week}

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.