6 Lean Protein Options You Can Eat Everyday!

The reason why meat is recommended as a great source of protein is because unlike lentils, nuts and grains, meat protein can keep you satiated or “full” for much longer. As a result you tend to crave snacks far less. While eating meals such as biryani, fried chicken or mutton kosha is not an ideal way to meet your monthly protein requirements, this does not mean that you can’t enjoy meat regularly. If you know which cuts to pick and how to cook them, you’ll do right by your health journey. We’ve put together a great list of lean protein options that you can eat everyday without having to worry about excessive fat. Plus, we’ve listed some scrumptious recipes that we know you’d love!

Skinless Chicken Breast

This tender cut of meat is great if you like variety. It’s a versatile and extremely lean cut. It can be boiled for soups, steamed whole or minced for dumplings, baked in the oven with garlic, lemon and your favourite veggies or grilled, like in this wonderful – Grilled Chicken Salad & Greens.

Skinless Chicken Thighs

The reason we keep mentioning “skinless” is because that’s where most of the fat is stored. Chicken thigh meat only has a slightly higher fat content than breast meat and is superbly succulent. An excellent way to cook these is to try out our BBQ chicken thighs with homemade sauce. Perhaps a sneaky cheat meal, it’s both easy and finger-licking good – BBQ Chicken Thighs.

Pink Perch – Whole

Call it what you want – Rani Masa, Kendai or Perch, this fish is better known for being low in fat. Another versatile option, you can steam it or stew it, but it tastes best when pan fried. The meat of this fish is pearly white when cooked and remains moist. If you’re a spice lover then substitute the Mackerel in this recipe for Perch and give it a whirl – Spicy & Crispy Fish Fry

Tilapia Fillets

Tilapia or Jalebi fillets are another popular fish cut, which is known for being lean, a.k.a low fat. This fish is great because it’s easy to cook, turns flaky just like fish should, and has a mild flavour. Why are mild flavours good? For continental dishes of course! Tilapia bakes fantastically, and if you’re a fan of zest, you’ll love our – Baked Lemon & Garlic Fish.


Prawns are delicious! Put them in a curry, fry them, add them to a biryani even, the outcome will be great. These little morsels of goodness are also super lean and easy to cook and eat. We have so many varieties of prawns worth trying. So, we’ve put together a handy list of recipes which use them, just for you – 6 prawns 6 recipes.

Egg Whites

Eggs are a breakfast staple in most households, and why not? There are so many ways to cook them! However, that beautiful golden yolk contains fat. If you’re aiming for a leaner diet just eat your eggs and cook them in all the traditional ways, minus the yolk. For a bit of an Indian flair whip up this –Masala Omelette.

We hope you enjoyed reading and learning about these lean protein options. The recipes are guaranteed to taste fantastic, so be sure to give those a try, and all the best with your health journey!

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