When you think of lean protein, there’s a pretty good chance chicken is the first thing that comes to mind. But this macro nutrient, which is vital for losing weight, comes in many shapes and sizes.

Though it’s easy to get stuck in a food rut, especially if you’re trying to shed pounds, eating the same kale and grilled chicken salad 5 days in a row is a recipe for bailing on your healthy habits altogether. Swapping that chicken for salmon or shrimp will keep you from getting so bored you throw your lunch away twice a week.

And, just in case we all need a refresher: lean protein is kind of a big deal when it comes to weight loss. Your body needs protein to maintain, repair, and grow lean, fat-burning muscle and help you stay fuller longer.

So to get you to your weight loss goal without hating life (and chicken), we bring you this list of all your healthy, lean protein options.

1. Black beans

Serving: ½ cup
Protein: 8g

Make it easy: Try them in soup with a dollop of guac.

Related article: Cycling Interval Workout That Helps Boost Metabolism And Fat Burning And Build Lean Muscle

2. Cod

Serving: 4 ounces
Protein: 24g

Make it easy: Bake with lemon juice and capers.

3. Egg

Serving: 1 large
Protein: 6g

Make it easy: Hard boil and devil them with their own yolk, or add guacamole.

Related article: 7 Of The Most Beneficial Lower Back Exercises To Support You With Your Workouts

4. Egg whites

Serving: 2 large
Protein: 8g


Make it easy: Make a scramble with leftover veggies.

5. Flounder

Serving: 4 ounces
Protein: 28g

Make it easy: Broil, top with hot sauce, and use in a soft taco.

Related article: Build Muscle And Blast Fat With This Push Pull Legs Workout Plan

6. Hemp seeds

Serving: 1 ounce
Protein: 10g


Make it easy: Sprinkle on oats, yogurt, or steamed veggies or add to a smoothie.

7. Ham, sliced, extra lean

Serving: 4 ounces or 4 standard slices
Protein: 20g


Make it easy: Wrap a blanched asparagus stalk for a quick snack.

Related article: Compliment Your Routine With This 5 Move Warm-Up and Cool Down Workout

8. Pork tenderloin

Serving: 4 ounces
Protein: 20g


Make it easy: Rub with salt and pepper and roast with fresh rosemary.

9. Pumpkin seeds

Serving: 1 ounce
Protein: 5g


Make it easy: Toast with cinnamon, or salt and cayenne.

Related article: Burn Those New Year Calories And Start Your 2020 With This Fat-Blasting Workout

10. Canned sardines

Serving: 3 sardines
Protein: 24g

Make it easy: Use them to top a high-fibre cracker or a spinach salad.

11. Prawns

Serving: 4 ounces
Protein: 24g


Make it easy: Sauté with coconut oil, sugar snap peas, water chestnuts, and sesame seeds.

Related article: Speed Up Your Metabolism With These Super 5 Fat-Burning Foods

12. Filet mignon

Serving: 4 ounces
Protein: 30g

Make it easy: Rub with a little garlic and grill, then top off your salad.

13. Tofu

Serving: ½ cup
Protein: 10g

Make it easy: Puree and use in a smoothie.

Related article: 7 Sources of Protein That Will Help Muscle Gain And Health

14. Canned tuna

Serving: 4 ounces
Protein: 28g


Make it easy: Mix with white beans, black olives, and chopped tomatoes for a light salad or side dish.

15. Skinless turkey breast

Serving: 4 ounces
Protein: 20g


Make it easy: Spread a teaspoon of olive tapenade on one slice, and roll it up as a snack.

Related article: Good Clean Foods For Gaining Lean Muscle Mass

16. Wild salmon

Serving: 4 ounces
Protein: 28g


Make it easy: Bake with Dijon mustard and soy sauce for a fast and easy protein-packed dinner.