Lean protein is an essential component of a balanced diet, providing numerous health benefits for both adults and children. Incorporating lean protein into daily meals can support overall health, growth, and development.
What Is Lean Protein?
Lean protein refers to protein sources that are lower in fat and calories but rich in essential nutrients. Examples include:
- Beef and pork trimmed of extra fat
- Ground beef and pork that is 93% lean or more
- Skinless poultry
- Fish and seafood
- Legumes (beans, lentils, peas)
- Low-fat dairy products (e.g., yogurt, milk, and cheese)
- Eggs
- Plant-based alternatives
Benefits of Lean Protein
Supports Growth and Development
Protein is vital for building and repairing tissues, making it particularly important for children during growth spurts. It also supports the development of muscles, bones, and organs.
Maintains Muscle Mass
For adults, lean protein helps maintain muscle mass, especially as they age. Preserving muscle is key to maintaining strength and metabolism.
Promotes Healthy Weight Management
Protein is highly satiating, meaning it keeps you feeling full longer. Including lean protein in meals can reduce overeating and support healthy weight management for all age groups.
Provides Essential Nutrients
Lean protein sources often come packed with additional nutrients such as iron, zinc, and B vitamins, which are critical for energy production, immune function, and brain development.
Heart Health
Substituting lean protein for high-fat meats can lower saturated fat intake, reducing the risk of cardiovascular diseases.
Daily Protein Recommendations
The amount of protein needed varies based on age, sex, and activity level. The Dietary Guidelines for Americans recommend:
- Children aged 1-3 years: 13 grams per day
- Children aged 4-8 years: 19 grams per day
- Adolescents aged 9-13 years: 34 grams per day
- Adults: 46 grams per day for women, 56 grams per day for men
Including lean protein in a healthy diet benefits adults and children by supporting growth, muscle maintenance, and overall health. A focus on lean options also helps manage calorie and fat intake while providing essential nutrients.
Here is a list of over 130 recipes that are high in protein, 20 grams or more, per serving. We hope you enjoy these recipes!
- Air Fried Red Snapper
- Apple and Leek Pork Chops
- Apple Tuna Salad Sandwich
- Asian Chicken and Brown Rice Salad
- Avocado Tuna Salad Sandwich
- Baked Parmesan Catfish
- Baked Pork Chops
- Baked Tilapia
- Baked Ziti
- BBQ Pepper Steak
- Beef and Broccoli Stir Fry
- Beef and Cheese Calzone
- Beef and Cheese French Bread
- Beef and Vegetable Stir Fry
- Beef Choufleur
- Beef Goulash
- Beef Italian Pasta
- Beef Kabobs
- Beef Skillet Supper
- Beef Stuffed Acorn Squash
- Beef Stuffed Pasta
- Beefy Vegetable Stuffed Peppers
- Beet, Tuna, and White Bean Salad
- Bethany’s Skillet Chicken and Rice Casserole
- Black Bean and Spinach Quesadillas
- Black Bean Salsa with Pineapple
- Blackberry Chipotle Chicken
- Blackened Tilapia
- Breakfast Power Bowls
- Buffalo Chicken Salad
- Bulgogi (Korean BBQ Beef)
- Cabbage & Meatballs
- Cajun Chicken
- Cajun Grilled Fish Tacos
- Cheesy Chicken Spinach Noodle Casserole
- Cheesy Lasagna Rolls
- Chicken and Broccoli Alfredo
- Chicken and Gnocchi Dumplings
- Chicken and Rice Stir Fry
- Chicken and Spinach Lasagna
- Chicken and Summer Veggies Grilling Pocket
- Chicken Bow Tie Sausage Pasta
- Chicken Caprese Spaghetti Squash
- Chicken Ceasar Pasta Salad
- Chicken Fajitas
- Chicken Flautas Air Fryer
- Chicken Fried Steak Air Fryer Minis
- Chicken Harvest Lunch Bowl
- Chicken Marsala
- Chicken Parmesan
- Chicken Tacos with Roasted Street Corn
- Chicken with Peachy Ginger Sauce Slow Cooker
- Chicken, Broccoli and Sesame Stir Fry
- Chili
- Chinese Chicken
- Chipotle Chicken Taco Salad
- Corn Stuffed Pork Chops
- Couscous Chicken
- Cranberry Orange Meatballs
- Crispy Crab Taquitos
- Crunchy Lime Wasabi Salmon
- Double Chocolate Protein Balls
- Easy Egg Salad
- Easy Spinach and Chicken Pasta
- Grape and Avocado Grilled Cheese Sandwiches
- Greek Meatballs
- Green Enchilada Soup
- Hearty Two Bean Minestrone Soup
- Herbed Citrus Grouper
- How to Make the Perfect Hard-Boiled Egg
- Italian Artichoke Chicken
- Italian Chicken
- Italian Style Cod
- Italian Wedding Soup
- Leek and Potato Frittata
- Lemon Butter Fish
- Mango Chicken Salad
- Mediterranean Chicken Bowl
- Mexican Chicken Soup
- Mexican Lasagna
- Minestrone Pasta
- Mocha Rubbed Pot Roast
- Moroccan Chicken Tagine
- Mustard Crusted Fish
- Nacho Mac n’ Cheese
- One Dish Chicken Green Beans and Potatoes
- One Pan Tex Mex Beef and Rice
- Orange and Ginger Salmon
- Pad Thai Egg Rolls
- Pan-Roasted Grouper with Carolina Gold Rice Salad
- Pepperoni Frittata
- Pork Tenderloin with Cayenne Cherry Sauce
- Pretzel-Crusted Chicken
- Pumpkin Chili
- Quick Chicken and Spring Vegetables
- Quick Zucchini Beef Boats Recipe
- Roasted Tilapia with Orange Parsley Salsa
- Salmon Bowtie Pasta
- Salmon Patties
- Salsa Beef & Rice
- Salsa Orange Chicken
- Sheet Pan Chicken Fajitas
- Sheet Pan Chicken Tostadas
- Shepherd’s Pie
- Shrimp Tacos with Lime Crema Sauce
- Skillet Lasagna
- Skillet Noodle Pie
- Skillet Pizzas
- Slow Cooker Chicken and Dumplings
- Slow Cooker Chicken Taco Chili
- Slow Cooker Pork Cacciatore
- Slow Cooker Pork Carnitas
- Slow Cooker Pulled Pork
- Slow Cooker Street Tacos
- Smokey Pork Tenderloin Tacos
- Southwest Chicken Soup
- Southwest Egg Muffins
- Southwest Turkey Bake
- Spicy Stuffed Bell Peppers
- Stuffed Baked Potatoes
- Swiss Steak Deluxe
- Taco Casserole
- Teriyaki Ginger Pork Tenderloin
- Tex Mex Beef Skillet
- Tuna Cakes
- Tuna Ceviche Cucumber Bites
- Tuna Melt Sandwiches
- Turkey Chili
- Venison Stir Fry
- White Chicken Chili
Sources:
- Dietary Guidelines for Americans, 2020-2025
- Harvard T.H. Chan School of Public Health: The Nutrition Source – Protein
- American Heart Association: Protein and Heart Health
- Academy of Nutrition and Dietetics: Protein Foods for Every Body
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