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Protein is an essential macronutrient forbuilding and repairing tissues,promoting satiety, andboosting immune health.
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Edamame also containsisoflavonesthat are associated with antioxidant properties that can boost overall health.
Look for beef jerky products low in fat and sodium when possible.
Flounder
Serving size:100 gramsCalories:88Protein:19 gramsFat:1 gram
“Flounder is a lean fish with a mild flavor.
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Flounder is also a good source of vitamins and minerals, such asvitamin B12, niacin, and phosphorus.
Cottage Cheese
Serving size:100 gramsCalories:98Protein:11 gramsFat:4 grams
Cottage cheeseis a versatile and underrated protein source.
“Just have a go at get low-fat versions, as more fat means less protein by weight.”
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“Many brands offer leaner chicken sausage, such as Bilinski or Alfresco.”
For a healthier option, look for chicken sausage products that are lower in sodium and fat.
Its versatility makes it a superb meat substitute in a variety of dishes.
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Tofu
Serving size:100 gramsCalories:76Protein:8 gramsFat:5 grams
Tofu is a soy-based complete protein sourcehigh in iron and calcium.
“For those who don’t eat animal products, tofu can be a lifesaver,” says Moody.
“It’s slightly higher in fat than other products on this list but is still low-calorie and nutrient-dense.
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Tempeh
Serving size:100 gramsCalories:190Protein:21 gramsFat:5 grams
Tempeh is another soy-based protein source that’s low in fat.
It’s made from fermented soybeans, which can make it easier to digest andsupport gut health.
“Tempeh is a fermented soy product that provides a good source of plant-based protein,” says Masi.
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Quinoa
Serving size:42 gramsCalories:140Protein:6 gramsFat:2 grams
Quinoa is acomplete protein sourcecontaining all nine essential amino acids.
It’s also high in fiber and other essential nutrients.
Masi tells us, “Quinoa is a whole grain that’s low in fat and high in protein.
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“Egg protein is highly digestible and one of the richest dietary sources of essential amino acids.
Also, without the yolk attached, there’s virtually no fat.”
“Chickpeas are a low-fat legume that provides a good source of protein, fiber, and various nutrients.
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