Lean Protein Choices

I believe that everyday it is important for you to learn something.  I’m lucky.  I learn several things everyday and today was no different.  Today’s biggest lesson was from readers of this blog.  Many readers sent me some questions and others let me know about their experiences with yesterday’s post. (Are you Toxic).  Thanks for sharing, but “T”, there is such a thing as too much information. There are some things you shouldn’t tell your personal trainer!!

But the most popular comments were about the point, “Three high quality, lean meat proteins per day”, wondering what I consider good options.  Great question…there are only so many days a week you can eat chicken.

The lesson I learned form all this…sometimes you can be too close to something to see the obvious.  It’s obvious to me what the options are because I’m living those options daily.  When I think lean protein, I can think of 30 different things I would consider eating…don’t we all?  So here is me stepping back and letting you all in on my eating options for lean meat proteins, and a few other bonus choices.


  • Extra Lean Ground Beef
  • Eye of the round roast
  • Flank Steak
  • Strip and Sirloin Steak
  • Bison


  • Chicken breast(skinless)
  • Turkey breast
  • Lean ground turkey


  • Salmon
  • Tuna
  • Scallops
  • Shrimp
  • Whitefish


  • Pork chop
  • Pork loin or tenderloin
  • Ground pork
  • Back Bacon (Peameal or Canadian Bacon)

Eggs and Dairy

  • Egg
  • Greek Yogurt
  • Cottage cheese
  • Yogurt(plain)
  • Goat Cheese

Beans (including soy) I personally do not eat soy based on the conflicting information that I find. This is an individual choice and if you choose to eat soy, just make sure it is not processed….go for organic, fermented soy like tempeh and miso.

  • Soy milk
  • Most beans (black, pinto, lentils, etc)
  • Soy beans
  • Split peas

Nuts and Seeds

  • Peanut butter(natural)
  • Almonds + almond butter
  • Walnuts
  • Peanuts
  • Pecans
  • Sunflower seeds
  • Pumpkin seeds
  • Flax seeds – ¼ cup – 8 grams

Protein Supplement

  • Health and Fitness Systems Why Protein

(Full Disclosure – it is the best! If I was selling it to the big name stores to carry on their shelves the price point would be very high because of it’s great taste, high quality ingredients and nutritional breakdown)

Now go eat!

Do you have any favourites that you want to share? Let me know, or if you are worried about a recipe that you love, but are concerned with its nutritional value send it to me.

Subliminal Message - Eat Salmon




  1. I need alternatives to SOY as I am allergic and not a big meat eatter. Was veg for all my life until kids. Any suggestions?

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