Lean proteins contain less than 3 grams of fat per serving. Some lean proteins include meat, eggs and beans. There are vegetarian and vegan lean protein options as well as meat and animal choices.
Lean meat proteins include fish, chicken breasts, pork tenderloin, ground turkey, turkey breast, eye of round steak and shrimp. Fish options include tilapia, scallops, tuna and mahi mahi. These choices are low in fat and offer the protein that bodies need to perform at peak performance.
Eggs, either whole or whites, provide protein. Choosing egg whites cuts out more fat, making it a leaner choice; however, eggs are still a good source of lean protein, especially when prepared in a manner that doesn't add substantial fat.
Black beans are often a go-to staple for people looking for a vegetarian protein source. Peanuts and peanut butter also offer protein. Other seeds, such as sunflower or pumpkin, are a good way to get protein and satisfy a crunchy craving.
Other vegetarian options for lean protein sources include quinoa, barley, buckwheat, oatmeal and soy. These foods can be included into meals any time of the day for a protein punch that lacks fat. Quinoa and barley both go well in soups and side dishes.