Proteins form an important component of a balanced diet. They are responsible for building and maintaining muscles and tissues in our body and also helps to promote satiety. Protein is especially good for kids, pregnant women and when we are recovering from an injury for repairing our muscles and tissues. Also lean protein helps you to lose weight. But at times a few sources of protein contain more fat which results in gaining unwanted calories.

However, there are a lot of other sources of lean proteins that you must include in your diet.

1)     White fish: A white fleshed fish is a great source of lean protein. A white fleshed fish can be a cod, haddock, Pollock, flounder, halibut, tilapia and orange roughly. These varities of white fleshed fish have only 10-25 % as much omega 3 fat as higher-fat, higher calorie dark colored fish. So its good to include both the types in your diet.

2)     Yogurt: 170 gram of yogurt serving contains about 15-20 grams of proten which is why it is another great source of lean protein. For maximum protein and minimum fat, opt for plain, nonfat yogurt. Avoid adding sugar or sweetener and add fruits of your choice instead.

3)     Eggs: Eggs are an incredible source of protein and just one egg offers around 6 grams of protein for just 70 calories. Just add extra egg whites to your morning breakfast routine to get the maximum benefit out of it. You may also use a hard-boiled eggs in your salad to get the maximum nutrition.

4)     Nuts and seeds: We all have heard from our grandparents to eat a handful of nuts everyday. This is because they are extremely health and are also one of the best foods for weight loss. Apart from being a great source of protein, nuts and seeds are packed with healthy fats and fiber.

5)     Lentils: Lentils are another great source of protein and are a staple in every Indian household. A single serving of lentil contains about 8 grams of protein. The best part about lentils is that it is low in fat and high in fiber which is why they promote satiety. They are also proved to lower blood cholesterol on regular consumption.

6)     Tofu: If you are a vegetarian than tofu is one of the best protein source for you. About 85 grams of togu contain 7 grams of protein, 1.5 grams of fat and only 45 calories. Tofu also contains good amount of all essential fatty acids that our body requires. You may grill, cook, saute or cook tofu depending upon your liking.

7)     Low fat milk: Another easy way to get protein is by consuming low fat milk regularly. Just 240 ml of low fat milk contains about 8 grams of protein, .5 grams of fat and 100 calories. You may drink it, cook with it or even add it to your favourite cereal for a super healthy and energizing breakfast.