Protein is one of my favorite macronutrients. Not only is protein delicious and satisfying, but it also plays an important role in the body. Protein helps build lean muscle mass, burn body fat, stabilize blood sugar, and assist with cellular repair. Consuming lean protein can also help support your weight management goals. Regardless of  your dietary lifestyle preferences, here are 15 muscle building, fat burning protein options that can easily be incorporated into your journey to Fit And Flexible Living for long term weight loss success.

1. Bison
Serving Size: 4 oz.
Macronutrients: 23g Protein; 0g Carbs; 11g Fat
Calories: 190

Grass fed bison is a great addition to one’s fitness/weight management plan. Bison has a similar taste to beef, with less fat and cholesterol. Bison don’t have fat in their muscles, which yields more protein and less fat per pound. Grass fed bison meat contains higher levels of conjugated linoleic acid (CLA), and healthy fats, which also have been said to help reduce the risk of cancer and diabetes. Whether you toss some steaks or some burgers on the grill, bison is a great Fit And Flexible option for your healthier lifestyle.

Fit And Flexible Living Pro Tip: Since Bison doesn’t have fat marbled in the meat like beef, try preparing your meat by grilling or searing for a juicy, tender, and flavorful result. 

2. Flank Steak
Serving Size: 4 oz.
Macronutrients: 31g Protein; 0g Carbs; 8g Fat
Calories: 208

Flank Steak is an ideal cut of beef when following a fitness/weight management plan. Flank steak is one of the best cuts of beef due to its great flavor, leanness, and versatility. Flank steak is rich in vitamins and minerals such as Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium. Whether you add some to a salad, throw some in a taco, or simply marinate and grill, flank steak is a great protein option regardless of what your lifestyle goals are.

Fit And Flexible Living Pro Tip: Marinate your steak.  Salt and acid help tenderize the meat while building flavor. It’s ideal to marinate this particular cut over a few hours, and not overnight. 

3. Chicken Breast
Serving Size: 4 oz.
Macronutrients: 26g Protein; 0g Carbs; 3g Fat
Calories: 140

Boneless skinless chicken breast is one of the most versatile lean proteins available. Chicken breast contains all of the essential amino acids, making it a complete muscle building protein. Regardless of one’s preferred cooking method, adding lean meats like chicken breast will help keep you deliciously satisfied on your journey to healthier living and eating.

Fit And Flexible Pro Tip: Temperature is key! Invest in a meat thermometer and keep it handy when cooking chicken breasts. When the temperature reaches 160-165 degrees, remove the chicken from the heat source and let it rest for 10 minutes. This will give you deliciously juicy, protein packed results every time. 

4. Turkey Breast
Serving Size: 4 oz.
Macronutrients: 29g Protein; 0g Carbs; 2.5g Fat
Calories: 140

Turkey is a versatile protein powerhouse that is often overlooked. Turkey breast is an ideal lean protein that contains all of the essential amino acids, making it a complete protein. Turkey breast is a healthier lean protein choice that is rich in vitamins and minerals such as Vitamin B6, Vitamin B12, Potassium, Iron, Zinc and Selenium.

Fit And Flexible Living Pro Tip: Try substituting ground beef for ground turkey. This simple swap will slash fat and calories without compromising the meat’s juicy flavor.
Save money by ditching the pre packaged turkey breast and roast your own at home. Play with rubs, marinades, and flavor profiles when roasting your own turkey breast. Toss the leftovers on a sandwich, in a salad, or in a soup for some delicious protein packed satisfaction. 

5. Salmon
Serving Size: 4 oz.
Macronutrients: 32g Protein; 0g Carbs; 13g Fat (Atlantic)
Calories: 267

Salmon is an excellent source of heart healthy protein. There are several species of salmon such as Atlantic, coho, pink and sockeye. Salmon is loaded with Omega 3 fatty acids, which are considered essential. The human body cannot create them on their own, so its ideal to get them from food whenever possible. Salmon is also a great protein choice that is associated improving b cardiovascular health, cognitive health, and joint health.

Fit And Flexible Living Pro Tip: When preparing salmon, use cooking methods that will keep your fish moist, flaky, and tender. Its ideal to use methods like baking, broiling, and searing. If you prefer grilled salmon, avoid grilling over the heat source/flame directly. 

6. Shrimp
Serving Size: 4 oz.
Macronutrients: 24g Protein; 0g Carbs; 2g Fat
Calories: 121

Shrimp is an extremely versatile protein option. Shrimp is very low in saturated fat. One serving of shrimp provides almost half of  recommended daily value of  Omega-3s, which help reduce blood pressure and raise HDL (the good cholesterol). Overall, shrimp is an excellent choice due to its high protein and low fat content, which can help you build lean muscle without gaining excess body fat.

Fit And Flexible Living Pro Tip: When purchasing shrimp, opt for Wild Shrimp if possible. When selecting shrimp, look for firm bodies that are still attached to the shell. Fresh is best, so always go for seafood that does not smell. Generally it’s safe to store shrimp in the refrigerator for up to 2 days, but its just as easy to wrap them in plastic, toss them in the freezer, and use them within 3-4 weeks. 

7. Eggs
Serving Size: 1 egg
Macronutrients: 6g Protein; 0g Carbs; 5g Fat
Calories: 70

Eggs are an all natural protein rich superfood. Eggs contains all of the essential amino acids which make them an optimal protein source. Organic eggs contain heart healthy Omega-3 Fatty Acids and Choline, which assists in the regulation of the cardiovascular system, cognitive function, and the nervous system. Eggs also increase HDL aka “the good cholesterol”, which has been shown to reduce the risk of heart disease and stroke. Eggs are full of protein and healthy fat, making them an ideal protein source that is delicious satiating, convenient, and inexpensive.

Fit And Flexible Living Pro Tip: When scrambling eggs, stir stir stir! Constantly stirring the egg will help break them down, which results in a creamier scramble. Due to the delicate nature of eggs, its best to remove them from the heat source right before they are done cooking. The residual heat will actually continue cooking the eggs.

8. Egg Whites
Serving Size: 1 cup
Macronutrients: 25g Protein; 0g Carbs; 0g Fat
Calories: 125

Liquid Egg whites are an excellent vegetarian source of muscle building protein. They are low in calories with no fat, and extremely versatile. The official name of the egg white is the albumen, which consists of water and protein. Liquid egg whites are a convenient option when looking to boost daily protein intake. They are a great addition for protein packed omelettes and scrambles, sandwiches, shakes and smoothies.

Fit And Flexible Living Pro Tip: You can substitute eggs in any meal/recipe that calls for whole eggs. Typically, 3 Tablespoons of pasteurized liquid egg whites equal one whole egg. Regardless of your lifestyle/weight management goal, egg whites are a super healthy, budget friendly addition to any healthier lifestyle approach. 

9. Cottage Cheese
Serving Size: 1/2 cup
Macronutrients: 14g Protein; 4g Carbs; 2.5g Fat
Calories: 100

Cottage cheese is an often overlooked protein packed superfood. Cottage cheese is an excellent vegetarian source of protein that provides calcium which is essential for strong bones and teeth. Cottage cheese also contains magnesium, which is crucial for overall heart health.  Cottage cheese is a low calorie food, making it an optimal lean protein source to incorporate into your healthier lifestyle.

Fit And Flexible Living Pro Tip: Try boosting your daily protein intake by adding cottage cheese to your favorite meals and snacks. Due to its neutral flavor, it’s very easy to add to your everyday favorites such as a morning omelet, sandwich spreads, salads, smoothies, and a variety of desserts. 

10. Greek Yogurt
Serving Size: 1 cup
Macronutrients: 23g Protein; 9g Carbs; 0g Fat
Calories: 130

Greek yogurt is a great vegetarian source of calcium rich protein. Greek yogurt is a strained yogurt, which is a much better option than regular sweetened yogurt. The straining process eliminates any excess water and lactose, which leaves a deliciously creamy yogurt with less sugar and a higher protein content. Greek yogurt also packs a probiotic punch. Probiotics are healthy bacteria that aid in maintaining a healthy gut.

Fit And Flexible Living Pro Tip:  Greek yogurt’s thick and creamy consistency make it a  great substitution for higher fat condiments. Try swapping mayo for Greek yogurt in a summer Waldorf Salad, or  add a dollop on top of a bowl of chili instead of sour cream. If you need a kid friendly snack, swap the store bought popsicles for homemade Greek yogurt bars. The options are limitless…have fun and get creative while keeping things healthy, delicious, Fit And Flexible. 

11. Whey Protein Powder
Serving Size: 1 scoop
Macronutrients: 24g Protein; 2g Carbs; 2g Fat
Calories: 120

Whey protein powder is a great convenient option to include in one’s healthier lifestyle. Whey is one of the few protein sources that gets absorbed rapidly, making it ideal to consume after a heart pumping workout. Whey protein powder is also full amino acids, which assist with muscle growth and recovery while boosting the body’s fat burning ability.

Fit And Flexible Living Pro Tip: Recreate your favorite sweet treats with whey protein. Experiment with baking protein cakes, cookies, and muffins. If you want something a little less labor intensive, try protein ice creams, smoothies and shakes. Whey protein sweets and treats are a great alternative to the their traditional counterparts, making it much easier to incorporate those “fun foods” into any weight management plan and/or lifestyle approach.

12. Plant Based Protein Powder
Serving Size: 1 scoop
Macronutrients: 20g Protein; 6g Carbs; 1g Fat
Calories: 110

Not a dairy fan? Not a problem. Plant protein is much easier on the digestive system, making a it a great hypoallergenic option for those who can’t or simply choose not to consume dairy products. Due to such heavy demand, there are a variety of plant based protein powders on the market today. Whether you prefer brown rice, hemp, soy, or plant based protein blends, there are a multitude of plant based protein powders that address the needs of every fitness and/or weight management goal.

Fit And Flexible Living Pro Tip: Load up on healthy plant powered protein every morning with a Lean Green Superfood Smoothie. Include healthy additions like chia seeds, chorella, flaxseed meal, low sugar fruits, greens, and protein. 

13. Tofu
Serving Size: 4 oz.
Macronutrients: 12g Protein; 0g Carbs; 7g Fat

Tofu is another excellent source of plant based protein. This protein packed ingredient is an ideal meat substitute for vegans, vegetarians and omnivores alike.  Tofu is rich in minerals such as Calcium, Magnesium, Phosphorus and Potassium. Tofu also has high levels of Riboflavin, Thiamin, Vitamin B6, and Vitamin C. It has been said that consuming tofu as an alternative to animal protein helps reduce LDL aka “the bad cholesterol” in the body, helps to prevent osteoporosis, and helps to maintain cardiovascular health. Tofu comes in a variety of textures making cooking and baking with tofu deliciously easy and convenient.

Fit And Flexible Living Pro Tip: Use silken tofu when blending with other ingredients such as pies, quiches, and smoothies. Use medium firm as a ricotta substitute in dairy free pastas and pizzas. Firm & extra firm tofu is ideal for marinating and grilling, stir-fry, tofu scrambles, in addition to many other tofu recipes that require more texture. 

14. Tempeh
Serving Size: 4 oz.
Macronutrients: 21g Protein; 13g Carbs; 6g Fat
Calories: 187

Tempeh is a deliciously versatile plant based protein source. Tempeh is a fermented soy product that is loaded with healthy probiotics, vitamins and minerals. Tempeh’s protein is just as easily absorbed as animal protein which makes it a great addition to any healthier lifestyle approach and/or weight management plan.

Fit And Flexible Living Pro Tip: To enhance the flavor of tempeh, slice into cubes and toss them into your favorite marinade. Grill or pan sauté for a delicious fuss free, plant based protein packed meal.

15. Beans
Serving Size: 1 cup
Macronutrients:14g Protein; 38g Carbs; 2g Fat
Calories: 220

Beans are an easy convenient way to boost your daily protein intake. With numerous varieties that are all low in fat, they are full of muscle building protein, fiber, and iron. Beans are also loaded with Calcium and Magnesium, making them a bone building superfood. Whether you toss them in a salad, or a veggie scramble, you can easily ditch the meat and keep the protein with the deliciously healthy addition of beans.

Fit And Flexible Living Pro Tip: Beans are a great budget friendly option for both sweet and savory foods. Black and cannellini beans  work well in brownies, cakes, and cookies. Cannellini and garbanzo beans  work well in dips and spreads. Experiment by swapping out some traditional ingredients for bean purees. Slash excess calories and fat while boosting protein and fiber in a variety of your favorite recipes.