Chicken and turkey should always be cooked skinless and without fat. Yes I know that everyone’s most favorite part is the skin but your body says otherwise. Chicken along with turkey are one of my most favorite protein resources. They both are high quality protein and relatively inexpensive. Another good idea is when you shop at the meat counter, be sure to specify that you would prefer ground breast meat which makes a variety of delicious meals such as healthy tacos, meatloaf, or burgers. Now most ground poultry contains mostly dark meat which carries in it a higher fat caloric content. One thing I love to do is throw on some boneless skinless chicken breast into a skillet, cooked with dark olive oil, when finished, you can have an assortment of some great tasting meals.

Quick tip: if your time is being held up with the responsibilities of daily life, one thing you can do to save time is to go to the supermarket, most of them carry pre cooked boneless chicken strips and breast, that are usually whole roasted chickens and prepackaged sliced chicken breast. Another choice to consider is canned chicken breast to grab on the go.

Egg Whites

An excellent source of protein which contains an important variety of nutrients is whole eggs. so I believe it is fine to say that one whole egg a day is okay to enjoy. Don’t just take my word for it, the American Heart Association agrees with the information I’m delivering to you. However, egg whites  still remain champion in my book when speaking of egg protein sources. Egg whites are a bargain in the nutrition department. Egg whites are loaded with high quality solid protein containing low fat and zero cholesterol!

Quick tip: if you like, there is always egg white substitutes that usually always come in a carton that needs to breaking of eggs and separation. Just pour egg whites directly onto skillet for a delicious healthy protein omelet. Be creative and some of your favorite vegetables!

Very Lean Red Meats

Many people in today’s society believe that eating meat is a guilty pleasure. Well if you are one of those people that believe in such a ignorant lie, then your completely wrong. Meats that are the leanest of cuts are absolutely excellent sources of low in fat high quality protein. Zinc mineral, a good source of this trace mineral is found in these lean meats, this is one important nutrient that especially women need and most of the time lack in their diet. Proper amount of zinc mineral may keep bones thick and strong. Zinc also boosts immunity. Another wonderful aspect to the world of lean meats is the important source of iron which of course comes from meat.

Quick tip: always try to select the leanest grade of beef. Reason being is because the leaner the grade of beef is provided, the less fat the meat will contain. The most leanest of cuts include eye round, top round and top sirloin.

Fish

Fish is a great source when shopping for good quality protein resources. Fish is also loaded with high quality lean protein that’s extremely low on fat if any. The omega 3’s (Omega Fatty Acids) that fish provide also plays an important role in healthy eating habits. Due to the fact it aids you in weight loss but is also great for soothing problem joints. Fish also helps protect the highly important muscles that we don’t see and most often over look. In a major study after analyzing  sixteen years of data, researchers found in the prestigious nurses’ health study that women alone who added fish just once to their weekly diet had a heart attack risk of up to 29% lower then those who ate fish less then once a month. Then there were those who had nearly half the risk of dying from a heart attack who ate fish of up to five times per week. Another piece of important advice you must know is when buying fish, you want good quality. So be sure to always purchase wild salmon which contains many high levels of toxic PCB’s and dioxin.

Quick tip: Excellent types of fish to look for when buying are sardines, mackerel, whitefish, chub, albacore tuna, herring, lake trout, anchovy, wild Chinook salmon, halibut, and blue fish.
Runners up: rainbow trout, wild coho salmon and cod.

Low Fat Cottage Cheese

When it comes to low fat cottage cheese, it has a good source of glutamine and amino acid that helps support muscle metabolism. Cottage cheese is an excellent source of a complete protein. This means it contains all the necessary amino acids for proper muscle build up. Just ½ cup of cottage cheese provides 69 milligrams of calcium! Which this also helps in the battle of warding off osteoporosis. Another great cheese that I recommend is the fat free ricotta cheese. This single cheese alone contains as much as five times more calcium then cottage cheese!

Quick tip: for a healthy high quality protein snack mix low fat cottage cheese or ricotta cheese in a blender with a handful of blue berries.