Low Fat High Protein Foods: Our Top 3 and How to Prepare Them

low fat high protein foodsThe high protein, low carb diet has been around for ages, but with more and more people realizing the benefits of high protein, low fat meals to help prevent hunger and to aid weight loss, it’s no wonder that we are all looking for information about low fat high protein foods for daily living. This article contains a list of my top ten high protein foods. This list will arm you with some great meal ideas for when you want to shed a few pounds or when you want to create healthy, high protein meals for your family.

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Here is my list of the top low fat high protein foods that you can rely on:

1.       Turkey and Chicken Breast

2.       Salmon and Tuna

3.       Pork Loin

Turkey and Chicken Breast


As you can see from the above, 100g of turkey breast delivers 17g of protein with 1.7g of fat and chicken breast contains 32g of protein and 3 grams of fat making turkey or chicken breast the queen of low fat high protein foods. The method of cooking will obviously affect the fat and protein content of the food depending on whether the food is fried or steamed.

low fat high protein foodsOne of the fat free ways of preparing chicken breasts that I really love is to create a rub for the breasts and to allow the chicken to “marinate” in that rub for a few hours before cooking. There are many rub recipes available and each recipe results in a totally different taste sensation as far as the cooked chicken breasts are concerned. My favorite rub is the South American inspired rub. It contains all the benefits of low fat high protein chicken with the added weight loss and health benefits of chili and cocoa.

For the South American inspired rub, use two shots of espresso or mix espresso powder with a tablespoon of water. Add half a teaspoon of chili or chop fresh chili to taste, a teaspoon of cocoa, a teaspoon of cumin and pinch of salt.

Salmon and Tuna


Salmon makes a great basis for a low fat high protein meal. Salmon contains 19.4g of fat per hundred gram serving with saturated fat making up less than a gram of the total 6.2 grams of fat. Tuna also makes a great low fat high protein main meal with 26,5 g of protein and 8.1g of fat per 100g portion.

Teriyaki sauce is a favorite for salmon and teriyaki sauce generally doesn’t contain any added oil, making it the perfect sauce for your low fat high protein salmon dish. For best results, you should allow you salmon fillets to marinade in the teriyaki sauce for at least three hours before cooking to allow the fillets to infuse all those delicious Asian flavors. To cook the salmon preheat a skillet and then add the fillets and cook for about five minutes until done. Do not overcook the fillets. Serve with asparagus or zucchini to complete a low fat high protein, healthy meal.

low fat high protein foodsTuna steaks are also perfect for a delicious high protein low fat meal. Grilled, blackened tuna steaks are a favorite for the barbeque. You can buy premixed blackening spice or make your own using paprika, thyme, oregano, onion powder, garlic powder, salt and cayenne pepper for a little heat. Cooking tuna steaks on the grill or barbeque means no extra fat is added during the cooking process.

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Pork Loin


Although most people associate pork with being quite a fatty meat, pork lion is in fact really lean in terms of fat content. 100g of pork loin contains 27.3g of protein and just 13.9g of fat. Once again, pork loin can be prepared without adding too much fat to the meat so it is easy to prepare truly low fat high protein meals using pork loin.

Grilled Filled Pork LoinOne of my favorite ways to prepare pork tenderloin is using a rub designed to bring out all the rich delicious flavors of the meat. The rub is prepared with equal portions of garlic powder, dried oregano, ground coriander, ground cumin, dried thyme, and dried chili as an optional extra if you like heat. Prepare a batch of rub and store in your pantry ready for use with any roast. To prepare your pork, rub generously with your rub and allow to stand for a few hours to infuse the flavors. Sear the meat on all sides in a pre-heated saucepan for a few minutes and then roast in the oven to finish.

Stock Up on Low Fat High Protein Ingredients

Keeping your family healthy means having a stack of recipes and ingredients on hand to make mealtimes as simple and healthy as possible. Chicken breast and pork can be frozen so they make great ingredients to keep in your freezer for easy dinners. Keeping a stock of rubs in well-marked jars or containers means you have tasty meals ready with the least amount of effort. Food can really be your best medicine in terms of keeping yourself and your family healthy.

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