More Lean Proteins: Low in Calories with Big Portions (Plus Recipes)

Sep 21 2018
We can’t get enough protein... especially lean sources that give us the most bang for our calorie buck! Last week, we shared four favorites, as featured on “The Protein-Packed Episode” of our podcast. This week, we’ve got the rest of the list, plus a bonus protein source and a dozen protein-packed recipes!

Skinless Chicken Breast 

3 oz. (cooked): 136 calories, 3g total fat (0.5g sat. fat), 51mg sodium, 0g carbs, 0g sugars, 25.5g protein -- SmartPoints® value 0*

Oh, chicken, this list wouldn't be complete without you. The poultry staple is the perfect protein-packed base for so many meals. In addition to using it for recipes, we’re forever ordering it at restaurants and grabbing readymade supermarket finds, like the new StarKist Chicken Creations. (Thanks, Charlie!)

Fat-Free Plain Greek Yogurt

6 oz.: 100 calories, 0g total fat (0g sat. fat), 70mg sodium, 7g carbs, 0g fiber, 7g sugars, 18g protein -- SmartPoints® value 0*

This meatless protein makes the list! The pure, plain variety has only naturally occurring sugars and packs a probiotic punch. Use it as the base for your breakfast bowl (add no-calorie sweetener and vanilla extract to offset the tartness), or think outside the box… er, tub!


3 oz. (cooked): 110 calories, 2g total fat (0.5g sat. fat), 48mg sodium, 0g carbs, 0g fiber, 0g sugars, 22g protein -- SmartPoints® value 0*

Tilapia is one of the most cost-effective fish in the sea, and its mild flavor means it goes well with just about everything. The filets are generally thin, so they cook up fast! Similar picks that are low in calories and big on protein? Cod and sea bass... Mmmm!

Vanilla Protein Powder (with about 100 calories per serving)

1 oz. (about 6 tbsp.): 100 calories, 1.5g total fat (0.5g sat. fat), 61mg sodium, 4g carbs, 0g fiber, 1.5g sugars, 19g protein -- SmartPoints® value 2*

An ounce might not sound like a large portion, but that’s the size before the protein powder is prepared. Mix an ounce with water and ice, and you're in BUSINESS. Add it to recipes to REALLY unlock the magic. Our brand picks? Tera’s Whey and Quest Nutrition.
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