My Top 7 Lean Protein Favorites

When it comes to protein, all are not created equal. My Top 7 that I chose are all lean, low in calories, cholesterol and fat. Protein is the building block of muscles. The primary function of protein is to build and repair body tissues and structures. Additionally, if calories or carbohydrates are insufficient in the diet, protein can be used to restore energy in the body. If protein intake exceeds the need for synthesis and energy needs are met, the extra protein consumed can be stored as fat. Protein yields 4 calories per gram. Whether at home or dining out, grilled, broiled, or baked are the best way to prepare your protein, with little salt and butter added.

0.7 grams per pound is the recommended amount of protein we should consume daily

1-1.2 grams per pound for very active people and body builders

The best way I found to break down your protein requirements each day is to take your total protein and divide it by 4-6 meals. Example: 130 pound woman should consume 91- 130 grams of protein / by 6 meals = 15-21 grams of protein per meal. Here’s a list of great lean proteins easily found:

  • Egg Whites (5 egg whites daily for breakfast) – 4 grams per egg white, 7 grams per egg
  • Chicken Breast – 32 grams per 4 ounces
  • Wild Salmon (twice a week is recommended) – 27 grams per 3.5 ounces
  • Lean Ground Turkey – About 7 grams per ounce
  • Whey or Casein Protein (20 grams before and after work out) – 20-30 grams
  • Tilapia – About 7 grams per ounce
  • Top Round Steak – About 8 grams per ounce

Some of you might be wondering: Is too much protein a bad thing? It is important to not consume more than the recommended daily allowance (RDA) of protein, because this can imbalance the stability of your body and cause a chronic high-protein intake.

Chronic high-protein intake (greater than 2.5 times the RDA) diets can lead to:

*Calcium Depletion

*Fluid Imbalance

*Slower Metabolism

*Weight Rebound

*Energy Loss

Just remember – keep the daily balance and you’ll benefit greatly from it while working out. If losing weight is your goal, keep in mind that the more muscle you build (by eating protein and working out), the more standing calories you burn!

So, how much protein do you consume daily? Are you finding this to be a challenge? Comment below and let me know! 🙂


  1. Sheldon Prescott on April 30, 2012 at 11:18 am

    Hi Christina. I normally don’t take more than 0.8grams per bodyweight of protein a day, but I apparently have been taking way too much protein in one sitting (71g when I weigh 170). Maybe that’s why I feel like a fat bastard when I’m done working out. So what should be my max in one sitting?

  2. Christina on May 1, 2012 at 12:07 am

    Hi Sheldon. Our body really can’t process  more than 40 grams at once. It takes a lot out on our kidneys to break down all that protein. If you’re into heavy lifting, I’d recommend between 1- 1.2 grams per pound. So 170-204 grams a day. Divide by 5 meals that’s 35-40 grams each sitting. I hope that helps. Too much protein isn’t a good thing and won’t give you bigger muscles.

  3. Creveny on June 2, 2012 at 1:00 am

    Hi Christiana, what a nice website! Thank you so much!! 🙂

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