To plan a diet menu that is high in protein, it is important to choose healthy sources of protein that are low in saturated fat, such as fish, lean red meat, skinless chicken, and nuts and seeds. Legumes such as lentils and beans are also healthy sources of protein.
Foods such as eggs and low fat dairy products including milk, yogurt and cottage cheese are good protein sources. Almonds, walnuts, cashews and peanuts are healthy nuts that are low in saturated fat and high in protein. Pumpkin, sunflower and flax seeds also provide healthy types of fats and are high in protein.
Some types of high protein diets promote foods that are high in protein and low in carbohydrates, and yet are also high in saturated fat. It is preferable to avoid protein-rich foods that are high in saturated fat, because this form of fat can have negative health effects. The amount of saturated fat in a person’s daily diet should be limited as it can increase the risk of diseases such as diabetes, heart disease, high blood pressure and may also promote weight gain.
When cooking food high in protein and trying to avoid adding excess fat and calories to the diet, it is important to consider how a food is cooked. Healthy methods of cooking protein rich foods include dry frying, grilling, poaching or roasting with a small amount of olive oil.