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Learn about how you can benefit from following this diet.

Protein is an incredibly essential macronutrient in our diets. From helping build muscles and repair tissue to the production of new cells, hormones, enzymes, and more, it has endless benefits. “Great,” you’re thinking right now, “I can keep chowing down on these greasy double-bacon-cheeseburgers. After all, my body needs it!” Well, you could do that, but the included fats and sugars will do just as much harm as good—if not more harm.

Whether you’re trying to build lean muscle, reduce that waist line, or just feel better about what you’re putting in your body, a low-fat, high-protein diet is the way to go.

Some of the best sources of lean protein include:


Turkey is a fantastic source of protein, particularly turkey breast. To keep your sodium intake low, skid the deli aisle and go for roasted turkey breast, which is delicious on its own or in a variety of deliciously nutritious recipes. Chicken breast packs even more protein into every serving, though it will also tend to contain slightly more calories at the same time—though still lower than most red meats!

Fish and Seafood

Tuna is a great lean protein that is rich in omega-3 fatty acids. Unlike saturated fats—the kind your diet should avoid—omega 3 is considered to be incredibly beneficial to the body. This goes for both the tuna in cans and raw tuna, which you can find in sushi restaurants. Other varieties of fish, such as sole, cod, and tilapia (among others) are also low-fat, high-protein diet-friendly.

Egg Whites

Eggs are just full of protein—however, that yolk happens to be where most of the calories are. The egg white, on the other hand, is almost entirely protein. For the leanest version of this popular breakfast food, skip the yolk and keep the egg white.

Tofu and Tempeh

These are popular meat-and-egg substitutes amongst vegetarians and vegans alike, and for clear reason—they are delicious sources of protein! Try scrambled tofu or a tempeh burger on a whole wheat bun.


A snack to keep your energy up between meals is always a good idea—but it doesn’t have to be a sugary sweet treat or salty bag of chips. Almonds, pistachios, peanuts, and other nuts are all great high-protein snacks. For more flavour, try canned tuna on top of light crackers, or dipped raw veggies in hummus.