Protein is an essential nutrient that plays a vital role in building and repairing tissues in the body. A diet rich in protein is critical for people looking to lose weight and achieve a lean physique.

Here are some top sources of protein that can help you achieve your fitness goals:.

1. Eggs

Eggs are an excellent source of protein, with each egg containing around 6 grams of protein. They also provide essential vitamins and minerals, such as vitamin D and choline, which can help with muscle repair and growth.

2. Chicken breast

Chicken breast is another great source of protein, with each 3.5-ounce serving providing about 30 grams of protein. It is also a low-fat option, making it perfect for people looking to reduce their calorie intake.

3. Grilled fish

Fish is a great source of lean protein, and grilled fish is an excellent option for people looking to lose weight and build lean muscle mass. Salmon, tuna, and halibut are all excellent choices.

4. Greek yogurt

Greek yogurt is an excellent source of protein, with each cup containing around 23 grams of protein. It is also low in fat and high in calcium, making it a perfect snack for people looking to maintain healthy bones and muscles.

5. Lentils

Lentils are a great source of plant-based protein, with each cup containing around 18 grams of protein. They are also low in fat and high in fiber, making them a perfect addition to any weight loss diet.

6. Quinoa

Quinoa is a plant-based superfood that is packed with protein, fiber, and essential vitamins and minerals. Each cup of cooked quinoa contains around 8 grams of protein, making it an excellent option for people looking to build lean muscle mass.

7. Turkey breast

Turkey breast is a low-fat and high-protein option that can help with muscle recovery and growth. Each 3.5-ounce serving contains around 30 grams of protein.

8. Nuts and seeds

Nuts and seeds are a great source of protein and healthy fats. Almonds, peanuts, and chia seeds are all excellent options that can help with muscle repair and growth.

9. Tofu and Tempeh

Tofu and tempeh are both plant-based sources of protein that are high in essential nutrients and low in fat. Tofu can be added to stir-fries and salads, while tempeh can be used in place of meat in sandwiches and wraps.

10. Milk

Milk is an excellent source of protein and a great option for people looking to build lean muscle mass. Each cup of milk contains around 8 grams of protein and is also a rich source of calcium and vitamin D.

These are just some of the top sources of protein for a lean diet. Incorporating these foods into your diet can help you achieve your fitness goals and build a healthier, more robust body.