How to Eat Lean Proteins

Chicken breasts are a high source of lean protein.

There's a reason gym trainers emphasize eating a lot of lean protein in your diet: It builds lean muscle mass. Rather than eating hamburgers for your source of protein, eating lean protein helps you pack on muscle without fat.

Things You'll Need

• Barilla Plus pasta
• Chicken breasts
• Whey protein powder
• All-natural unsalted peanut butter
• Eggs, particularly the whites

Instructions

1. Many people are surprised at the protein value of Barilla Plus pasta. Barilla Plus pasta is fortified with almost as much protein as ground beef, 17g of protein in a 100g serving, and as little fat as a chicken breast, 3g. It also has a whopping 7g of fiber to help your digestive system, and Omega-3 fatty acids, which are proven to help burn fat.

2. Consider whey protein. It's important for men not to drink too much soy protein. Soy does contain estrogen, a female hormone, and shouldn't be a primary source of protein for men. Whey protein -- made from milk -- is a great solution. If you are lifting weights, have a two-scoop whey protein shake: It should give you roughly 50g of lean protein.

3. Chicken breasts are inexpensive and incredibly healthy. Just cut them into strips and pan fry them with some red pepper flakes and teriyaki sauce for quick and easy preparation.

4. Eggs, particularly the egg whites, are a strong source of protein. The yolk, however, has fat and cholesterol, while the white is a fast digesting protein. You can get egg whites by the carton as well as in whole eggs.

Tips & Warnings

• Balance your lean protein intake with complex carbs, such as brown rice and whole-wheat bread

• To resist the temptation of a sugary dessert, try some peanut butter with apples

References

• Diva Village: What Are Good Sources of Lean Protein?
• Livestrong.com: List of Lean Protein Foods