What are the best lean protein sources you can eat for your fitness and weight loss goals? Depending on who you ask this answer will vary. I personally always recommend going with the “leanest” and most natural protein sources. Sometimes, these are not the quickest options as sometimes your most natural source of protein that is the leanest is going to be your chicken breast and white fish. In all honesty, I don’t eat a ton of meat (not because I’m a vegetarian) just because it is not quick and I usually am on the go like most of us.

When figuring out how much protein you should be getting in at each meal, the rule of thumb is .8g-1.5g per pound of body weight depending on your goals. If you are looking to put on more lean muscle (*not bulk, just more lean muscle) then you are going to be closer to that 1.5g number. If you are looking to maintain your current lean muscle then you would stick to probably about 1g of protein per pound of body weight. For easy math, if you are 135lb woman then for maintenance that would come out to 135g protein. To break that up into 5 meals per day (3 whole meals and 2 snacks) you would need to consume between 25g-30g of protein per meal.

In example of a meal that has about 25-30g or protein that is super basic would be about 4oz of chicken breast, 1/2 cup of brown rice and 1 cup of veggies. Obviously, that doesn’t sound like the most exciting meal which is one of the reasons I created the ABS Protein Pancakes brand because you get 25-30g in a stack of pancakes and it takes less than 5 minutes to make.

A serving size of protein usually comes out to about the size of your palm which is a huge eye opener for most people since that is not the serving size you get at most restaurants.

To help clarify for you what I believe to be the best lean protein sources, check out the video below and be sure to leave a comment and let me know your thoughts!


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Ashley Drummonds