{"id":24645,"date":"2019-04-14T21:28:47","date_gmt":"2019-04-14T21:28:47","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=24645"},"modified":"2023-11-02T03:24:39","modified_gmt":"2023-11-02T03:24:39","slug":"high-protein-low-fat-foods","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/high-protein-low-fat-foods\/","title":{"rendered":"Striving for Six-Pack Abs? Try These High-Protein, Low-Fat Foods"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple\" style=\"font-size:0.5em\">W<\/span>hen your goal is to burn fat, build muscle, and get shredded for summer, you might be wondering which foods help you achieve the physique you desire. High-protein, low-fat foods can help you get shredded for the summer months ahead, but eating a well-balanced diet is the key to six-pack success.<\/p>\n<h2>How Much Protein, Fat, and Carbs Should I Eat?<\/h2>\n<p>Increasing protein helps boost satiety, burn fat, and maintain muscle during periods of calorie restriction.<\/p>\n<p>But while reducing dietary fat helps control calories for weight loss, heart-healthy fats (plant fats and fish oils) are nutritious for you and part of a healthy eating plan.<\/p>\n<p>Your body needs dietary fat to function properly. A good rule of thumb is to eat:<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/09\/27708809_s.jpg\" alt=\"protein molecule high protein low fat foods\" width=\"350\" height=\"467\" \/><\/p>\n<ul>\n<li>About <strong><a style=\"color: #008000;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29182451\">1 gram of protein per pound<\/a><\/strong> of your desirable body weight daily, or <strong>30-35%<\/strong> of your calories from protein<\/li>\n<li><strong>20-25%<\/strong> of your calories from dietary fat<\/li>\n<li><strong>40-45%<\/strong> of your calories from carbohydrates<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/dietary-fat-vs-carbohydrate-reducing-body-fat\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show that while low-carb diets help reduce body weight and fat, low-fat diets can be just as effective (even more so in some cases) for fat burning.<\/p>\n<p>The Institute of Medicine recommends adults consume at <strong><a style=\"color: #008000;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56068\/table\/summarytables.t5\/?report=objectonly\">least 20%<\/a> <\/strong>of their daily calories from dietary fat.<\/p>\n<p>Carbohydrates and protein each contain 4 calories per gram and fat provides 9 calories per gram. Therefore, aim for at least <strong>40 grams<\/strong> of fat daily when following an 1,800-calorie weight loss plan and at least <strong>51 grams<\/strong> when consuming 2,300 calories per day.<\/p>\n<div class=\"paper-wrap-ads one_day_meal_plan\"><div class=\"side-img show-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/one_day_meal.png\" alt=\"1 day meal plan\"\/><\/a><\/div><div class=\"left-side-content\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><h3>Here\u2019s A Free Weight Loss Meal Plan For Busy Men 40+<\/h3><\/a><div class=\"side-img  hide-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/one_day_meal.png\" alt=\"1 day meal plan\"\/><\/a><\/div><h5>Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24\/7 without hard dieting...<\/h5><div class=\"side-msg\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\">Download this Free Meal Plan here. \nJoin over 400,000 other guys 40+ using this meal plan to lose weight&nbsp;\u00bb<\/a><\/div><\/div><\/div>\n<h2><strong>How Many Calories Should I Consume for Fat Loss?<\/strong><\/h2>\n<p>To melt away excess body fat, simply burn more calories during workouts or lower your energy intake by about 500 calories daily. For many men, eating about <strong><a style=\"color: #008000;\" href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/calories.htm\">1,800 calories<\/a><\/strong> per day should do the trick.<\/p>\n<p>If you\u2019re very active, you might need extra calories to lose about 1\/2 to 1 pound of body fat each week.<\/p>\n<p>Use the U.S. Department of Agriculture\u2019s <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/search\/list\" target=\"_blank\" rel=\"noopener noreferrer\">Food Composition Database<\/a> or a calorie counting app, such as <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">MyFitnessPal<\/a> or <a href=\"https:\/\/loseit.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lose It!<\/a>, to track how much you're eating.<\/p>\n<h2><strong>Examples of High-Protein, Low-Fat Foods<\/strong><\/h2>\n<p>The following foods are high in protein and low in dietary fat, which makes them excellent additions to weight loss, fat loss, or muscle-building meal plans:<\/p>\n<h3><strong>Beef, Poultry, Fish, & Seafood<\/strong><\/h3>\n<h4><strong>#1 Grilled Chicken Breast<br \/>\n<\/strong><\/h4>\n<p><img decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-77019687-s-2015.jpg\" alt=\"chicken breast high protein low fat foods\" width=\"350\" height=\"233\" \/><\/p>\n<ul>\n<li>Portion size: 3 ounces<\/li>\n<li>Calories:126<\/li>\n<li>Protein: 25 grams<\/li>\n<li>Fat: 3 grams<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h4><strong>#2 Baked Turkey Breast<\/strong><\/h4>\n<ul>\n<li>Portion size: 3 ounces<\/li>\n<li>Calories:125<\/li>\n<li>Protein: 26 grams<\/li>\n<li>Fat: 2 grams<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h4><strong>#3 Very Lean Ground Turkey<\/strong><\/h4>\n<ul>\n<li>Portion size: 4 ounces<\/li>\n<li>Calories:120<\/li>\n<li>Protein: 27 grams<\/li>\n<li>Fat: 2 grams<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h4><strong>#4 Lean Steak<br \/>\n<\/strong><\/h4>\n<p><img decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/09\/steak-tomaoes-300x200.jpg\" alt=\"steak with tomatoes best weight loss program for men\" width=\"350\" height=\"233\" \/><\/p>\n<ul>\n<li>Portion size: 3 ounces<\/li>\n<li>Calories:151<\/li>\n<li>Protein: 24 grams<\/li>\n<li>Fat: 5 grams<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h4><strong>#5 Pork Tenderloin<\/strong><\/h4>\n<ul>\n<li>Portion size: 3 ounces<\/li>\n<li>Calories: 159<\/li>\n<li>Protein: 26 grams<\/li>\n<li>Fat: 5 grams<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h4><strong>#6 Shrimp<br \/>\n<\/strong><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-81815942-s-2015.jpg\" alt=\"seafood shrimp high protein low fat foods\" width=\"350\" height=\"263\" \/><\/p>\n<ul>\n<li>Portion size: 3 ounces<\/li>\n<li>Calories: 84<\/li>\n<li>Protein: 20 grams<\/li>\n<li>Fat: 0 grams<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h4><strong>#7 Catfish<\/strong><\/h4>\n<ul>\n<li>Portion size: 3 ounces<\/li>\n<li>Calories: 89<\/li>\n<li>Protein: 16 grams<\/li>\n<li>Fat: 2 grams<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h4><strong>#8 Cod<\/strong><\/h4>\n<ul>\n<li>Portion size: 3 ounces<\/li>\n<li>Calories: 89<\/li>\n<li>Protein: 19 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h4><strong>#9 Tuna<br \/>\n<\/strong><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/08\/15573003_s-300x200.jpg\" alt=\"grilled tuna weight loss meals\" width=\"350\" height=\"233\" \/><\/p>\n<ul>\n<li>Portion size: 3 ounces<\/li>\n<li>Calories: 109<\/li>\n<li>Protein: 20 grams<\/li>\n<li>Fat: 3 grams<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h4><strong>#10 Scallops<\/strong><\/h4>\n<ul>\n<li>Portion size: 3 ounces<\/li>\n<li>Calories: 94<\/li>\n<li>Protein: 17 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 4 grams<\/li>\n<\/ul>\n<h4><strong>#11 Oysters<\/strong><\/h4>\n<ul>\n<li>Portion size: 3 ounces<\/li>\n<li>Calories: 139<\/li>\n<li>Protein: 16 grams<\/li>\n<li>Fat: 4 grams<\/li>\n<li>Carbohydrates: 8 grams<\/li>\n<\/ul>\n<h4><strong>#12 Uncured Turkey Bacon<\/strong><\/h4>\n<ul>\n<li>Portion size: 2 slices<\/li>\n<li>Calories: 90<\/li>\n<li>Protein: 12 grams<\/li>\n<li>Fat: 5 grams<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h3><strong>Eggs and Dairy foods<\/strong><\/h3>\n<h4><strong>#1 Egg Whites<br \/>\n<\/strong><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2014\/10\/fit-father-project-eggs-300x236.jpg\" alt=\"free range eggs muscle building foods\" width=\"350\" height=\"275\" \/><\/p>\n<ul>\n<li>Portion size: 4 large egg whites<\/li>\n<li>Calories: 69<\/li>\n<li>Protein: 14 grams<\/li>\n<li>Fat: 0 grams<\/li>\n<li>Carbohydrates: 1 gram<\/li>\n<\/ul>\n<h4><strong>#2 Skim Milk<\/strong><\/h4>\n<ul>\n<li>Portion size: 1 cup<\/li>\n<li>Calories: 83<\/li>\n<li>Protein: 8 grams<\/li>\n<li>Fat: 0 grams<\/li>\n<li>Carbohydrates: 12 grams<\/li>\n<\/ul>\n<h4><strong>#3 Protein-Fortified Skim Milk<\/strong><\/h4>\n<ul>\n<li>Portion size: 1 cup<\/li>\n<li>Calories: 101<\/li>\n<li>Protein: 10 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 14 grams<\/li>\n<\/ul>\n<h4><strong>#4 Protein-Fortified Almond Milk<\/strong><\/h4>\n<ul>\n<li>Portion size: 1 cup<\/li>\n<li>Calories: 80<\/li>\n<li>Protein: 10 grams<\/li>\n<li>Fat: 3 grams<\/li>\n<li>Carbohydrates: 3 grams<\/li>\n<\/ul>\n<h4><strong>#5 Low-Fat Cottage Cheese<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/2 cup<\/li>\n<li>Calories: 81<\/li>\n<li>Protein: 14 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 3 grams<\/li>\n<\/ul>\n<h4><strong>#6 Nonfat Greek Yogurt<br \/>\n<\/strong><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/08\/47200840_s.jpg\" alt=\"yogurt high protein low fat foods\" width=\"350\" height=\"233\" \/><\/p>\n<ul>\n<li>Portion size: 1 container<\/li>\n<li>Calories: 100<\/li>\n<li>Protein: 17 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 6 grams<\/li>\n<\/ul>\n<h4><strong>#7 Plain Low-Fat Kefir<\/strong><\/h4>\n<ul>\n<li>Portion size: 1 cup<\/li>\n<li>Calories: 104<\/li>\n<li>Protein: 9 grams<\/li>\n<li>Fat: 2 grams<\/li>\n<li>Carbohydrates: 12 grams<\/li>\n<\/ul>\n<h4><strong>#8 Whey Protein Powder<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/3 cup<\/li>\n<li>Calories: 113<\/li>\n<li>Protein: 25 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 2 grams<\/li>\n<\/ul>\n<h4><strong>#9 Reduced-Fat Cheese<\/strong><\/h4>\n<ul>\n<li>Portion size: 1 string cheese stick<\/li>\n<li>Calories: 45<\/li>\n<li>Protein: 6 grams<\/li>\n<li>Fat: 3 grams<\/li>\n<li>Carbohydrates: 0 grams<\/li>\n<\/ul>\n<h3><strong>Vegetables<\/strong><\/h3>\n<h4><strong>#1 Green Peas\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/2 cooked cup<\/li>\n<li>Calories: 67<\/li>\n<li>Protein: 5 grams<\/li>\n<li>Fat: 0 grams<\/li>\n<li>Carbohydrates: 13 grams<\/li>\n<\/ul>\n<h4><strong>#2 Lentils<br \/>\n<\/strong><\/h4>\n<h4><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/08\/40385121_s-300x200.jpg\" alt=\"green peas weight loss protein powder\" width=\"350\" height=\"233\" \/><\/h4>\n<ul>\n<li>Portion size: 1\/2 cooked cup<\/li>\n<li>Calories: 113<\/li>\n<li>Protein: 9 grams<\/li>\n<li>Fat: 0 grams<\/li>\n<li>Carbohydrates: 20 grams<\/li>\n<\/ul>\n<h4><strong>#3 Chick Peas<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/2 cooked cup<\/li>\n<li>Calories: 134<\/li>\n<li>Protein: 7 grams<\/li>\n<li>Fat: 2 grams<\/li>\n<li>Carbohydrates: 22 grams<\/li>\n<\/ul>\n<h4><strong>#4 Navy Beans<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/2 cooked cup<\/li>\n<li>Calories: 127<\/li>\n<li>Protein: 8 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 24 grams<\/li>\n<\/ul>\n<h4><strong>#5 Pinto Beans<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/2 cooked cup<\/li>\n<li>Calories: 122<\/li>\n<li>Protein: 8 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 22 grams<\/li>\n<\/ul>\n<h4><strong>#6 Black Beans<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/2 cooked cup<\/li>\n<li>Calories: 114<\/li>\n<li>Protein: 8 grams<\/li>\n<li>Fat: 0 grams<\/li>\n<li>Carbohydrates: 21 grams<\/li>\n<\/ul>\n<h4><strong>#7 Pea Protein Powder<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/4 cup<\/li>\n<li>Calories: 100<\/li>\n<li>Protein: 21 grams<\/li>\n<li>Fat: 2 grams<\/li>\n<li>Carbohydrates: 2 grams<\/li>\n<\/ul>\n<h4><strong>#8 Grilled Portabella Mushrooms<br \/>\n<\/strong><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/11\/stock-image-18127747-s-2015-300x200.jpg\" alt=\"mushrooms fat burning foods for men\" width=\"350\" height=\"233\" \/><\/p>\n<ul>\n<li>Portion size: 1 cup<\/li>\n<li>Calories: 35<\/li>\n<li>Protein: 4 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 5 grams<\/li>\n<\/ul>\n<h3><strong>Whole Grains<\/strong><\/h3>\n<h4><strong>#1 Quinoa<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/2 cooked cup<\/li>\n<li>Calories: 111<\/li>\n<li>Protein: 4 grams<\/li>\n<li>Fat: 2 grams<\/li>\n<li>Carbohydrates: 20 grams<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/09\/download-300x185.jpg\" alt=\"quinoa heart healthy foods for men\" width=\"350\" height=\"216\" \/><\/p>\n<h4><strong>#2 Whole-Wheat Pasta<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/2 cooked cup<\/li>\n<li>Calories: 220<\/li>\n<li>Protein: 8 grams<\/li>\n<li>Fat: 2 grams<\/li>\n<li>Carbohydrates: 25 grams<\/li>\n<\/ul>\n<h4><strong>#3 Whole-Grain Ezekiel Bread<\/strong><\/h4>\n<ul>\n<li>Portion size: 1 slice<\/li>\n<li>Calories: 80<\/li>\n<li>Protein: 5 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 14 grams<\/li>\n<\/ul>\n<h4><strong>#4 Spelt<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/2 cooked cup<\/li>\n<li>Calories: 123<\/li>\n<li>Protein: 5 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 26 grams<\/li>\n<\/ul>\n<h4><strong>#5 Protein-Fortified, Whole-Grain <a href=\"https:\/\/ship.kroger.com\/p\/038000787270\/kelloggs-special-k-protein-cereal-original?&cid=shp_adw_0000.ship.Dallas+Ship+-+Breakfast&gclid=CjwKCAjwvuzkBRAhEiwA9E3FUk0sh-LQ7SQ8lchROqnhxFn69Bh58h2UsFFoSapuhclOSwIULEhUuhoC9E0QAvD_BwE&gclsrc=aw.ds\" target=\"_blank\" rel=\"noopener noreferrer\">Breakfast Cereal<\/a><\/strong><\/h4>\n<ul>\n<li>Portion size: 3\/4 cup<\/li>\n<li>Calories: 120<\/li>\n<li>Protein: 10 grams<\/li>\n<li>Fat: 1 gram<\/li>\n<li>Carbohydrates: 19 grams<\/li>\n<\/ul>\n<h3><strong>Additional Plant Proteins<\/strong><\/h3>\n<h4><strong>#1 <a style=\"color: #000000;\" href=\"http:\/\/www.westsoytofu.com\/products\/detail.html\/seitan\/ground-seitan\">Seitan<\/a><br \/>\n<\/strong><\/h4>\n<h4><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/11\/stock-image-50391397-s-2015-225x300.jpg\" alt=\"seitan heart healthy foods for men\" width=\"284\" height=\"379\" \/><\/h4>\n<ul>\n<li>Portion size: 1\/3 cooked cup<\/li>\n<li>Calories: 100<\/li>\n<li>Protein: 18 grams<\/li>\n<li>Fat: 2 grams<\/li>\n<li>Carbohydrates: 3 grams<\/li>\n<\/ul>\n<h4><strong>#2 Firm Tofu<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/5<sup>th<\/sup> block<\/li>\n<li>Calories: 95<\/li>\n<li>Protein: 10 grams<\/li>\n<li>Fat: 5 grams<\/li>\n<li>Carbohydrates: 3 grams<\/li>\n<\/ul>\n<h4><strong>#3 Edamame<\/strong><\/h4>\n<ul>\n<li>Portion size: 1\/2 cup<\/li>\n<li>Calories: 94<\/li>\n<li>Protein: 9 grams<\/li>\n<li>Fat: 4 grams<\/li>\n<li>Carbohydrates: 7 grams<\/li>\n<\/ul>\n<h4><strong>#4 Veggie Burgers<\/strong><\/h4>\n<ul>\n<li>Portion size: 1 patty<\/li>\n<li>Calories: 124<\/li>\n<li>Protein: 11 grams<\/li>\n<li>Fat: 4 grams<\/li>\n<li>Carbohydrates: 10 grams<\/li>\n<\/ul>\n<div class=\"paper-wrap-ads one_day_meal_plan\"><div class=\"side-img show-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/one_day_meal.png\" alt=\"1 day meal plan\"\/><\/a><\/div><div class=\"left-side-content\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><h3>Here\u2019s A Free Weight Loss Meal Plan For Busy Men 40+<\/h3><\/a><div class=\"side-img  hide-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/one_day_meal.png\" alt=\"1 day meal plan\"\/><\/a><\/div><h5>Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24\/7 without hard dieting...<\/h5><div class=\"side-msg\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\">Download this Free Meal Plan here. \nJoin over 400,000 other guys 40+ using this meal plan to lose weight&nbsp;\u00bb<\/a><\/div><\/div><\/div>\n<h2><strong>Other Healthy Foods to Consider<\/strong><\/h2>\n<p>Other nutritious foods to consider for fat-burning and muscle building that aren\u2019t classified as high-protein, low-fat foods include:<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-12112184-s-2015.jpg\" alt=\"pistachios high protein low fat foods\" width=\"350\" height=\"233\" \/><\/strong><\/p>\n<ul>\n<li><strong>Fruits<\/strong> provide natural sugar and fiber,and are low in fat, but aren\u2019t good sources of protein.<\/li>\n<li><strong>Nuts and seeds<\/strong> are high in protein but also rich in heart-healthy fats.<\/li>\n<li><strong>Avocados<\/strong>, <strong>plant oils, and fish oils<\/strong> are excellent sources of nutritious fats.<\/li>\n<li><strong>Non-starchy vegetables<\/strong>, such as leafy greens, cucumbers, tomatoes, asparagus, green beans, celery, bell peppers, broccoli, and cauliflower, are low in calories and fat and rich in fiber but generally aren't good sources of protein.<\/li>\n<\/ul>\n<p>Choose combinations of these healthy options plus high-protein, low-fat foods to create the perfect fat-loss, muscle-building meal plan for men over 40.<\/p>\n<h2><strong>Should I Try Protein Supplements?<\/strong><\/h2>\n<p>Protein supplementation helps increase your protein intake without adding extra calories, and can be beneficial for fat loss and lean mass gains. Protein supplements are available as protein powders, ready-to-drink protein shakes, <a href=\"https:\/\/www.fitfatherproject.com\/protein-bars-for-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein bars<\/a>, and more.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/07\/ProteinShakeNT-300x157.png\" alt=\"weight loss shakes for men\" width=\"350\" height=\"183\" \/>However, use caution with protein supplements as some items contain added sugar and other hidden ingredients.<\/p>\n<p>When choose protein supplements for muscle building and fat loss, opt for those containing at least 10 grams of protein and fewer than 5 grams of added sugar per serving.<\/p>\n<p>Consider <a href=\"https:\/\/www.fitfatherproject.com\/weight-loss-shakes-for-men-tofu\/\" target=\"_blank\" rel=\"noopener noreferrer\">homemade weight-loss protein shakes<\/a> that are loaded with essential nutrients and contain about 300 calories per serving. Use protein shakes as meal replacements to keep calories under control, between meal snacks, or pre- and post-workout fuel.<\/p>\n<h2><strong>How to Create Fat-Loss Meal Plans<\/strong><\/h2>\n<p>Now that you have a better idea of which high-protein, low-fat foods help you get shredded for summer, it\u2019s easy to create your own fat-burning, muscle-building menus.<\/p>\n<p>As a rule, fill about <strong>1\/2 <\/strong>of each plate with non-starchy vegetables, <strong>1\/4 <\/strong>of your plate with low-carb protein foods, and <strong>1\/4 <\/strong>of each plate with protein-rich starches. Examples of healthy fat loss menus for men over 40 include:<\/p>\n<h3><strong>DAY 1<\/strong><\/h3>\n<h4>Breakfast<\/h4>\n<ul>\n<li>An egg-white omelet with mushrooms, asparagus, and avocados<\/li>\n<li>Oatmeal topped with blueberries and walnuts<\/li>\n<\/ul>\n<h4>Snack<\/h4>\n<ul>\n<li>A nutritious <a href=\"https:\/\/www.fitfatherproject.com\/weight-loss-shakes-for-men-tofu\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein shake<\/a> or protein bar<\/li>\n<\/ul>\n<h4>Lunch<\/h4>\n<ul>\n<li>Canned light tuna or grilled chicken pieces mixed with avocado oil mayonnaise on Ezekiel bread<\/li>\n<li>A leafy green salad with tomatoes, cucumbers, pistachios, and an oil-based dressing<\/li>\n<\/ul>\n<h4>Snack<\/h4>\n<ul>\n<li>Low-fat cottage cheese with sliced strawberries<\/li>\n<\/ul>\n<h4>Dinner<\/h4>\n<ul>\n<li>Grilled chicken breast<\/li>\n<li>Cooked quinoa<\/li>\n<li>Green beans<\/li>\n<li>Olive oil<\/li>\n<\/ul>\n<h4>Snack<\/h4>\n<ul>\n<li>Reduced-fat cheese sticks<\/li>\n<\/ul>\n<h3><strong>DAY 2<\/strong><\/h3>\n<h4>Breakfast<\/h4>\n<ul>\n<li>Cooked uncured turkey bacon<\/li>\n<li>Cooked diced potatoes with spinach, olive oil, and seasonings<\/li>\n<li>An orange<\/li>\n<\/ul>\n<h4>Snack<\/h4>\n<ul>\n<li>A nutritious <a href=\"https:\/\/www.fitfatherproject.com\/weight-loss-shakes-for-men-tofu\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein shake<\/a> or protein bar<\/li>\n<\/ul>\n<h4>Lunch<\/h4>\n<ul>\n<li>Grilled seitan<\/li>\n<li>Cooked brown rice<\/li>\n<li>Fresh pea pods dipped in hummus<\/li>\n<\/ul>\n<h4>Snack<\/h4>\n<ul>\n<li>Low-fat plain Kefir with honeydew melon<\/li>\n<\/ul>\n<h4>Dinner<\/h4>\n<ul>\n<li>Grilled salmon, catfish, or cod<\/li>\n<li>Cooked spelt<\/li>\n<li>Asparagus<\/li>\n<li>Olive oil<\/li>\n<\/ul>\n<h4>Snack<\/h4>\n<ul>\n<li>Non-fat plain Greek yogurt<\/li>\n<\/ul>\n<h3><strong>DAY 3<\/strong><\/h3>\n<h4>Breakfast<\/h4>\n<ul>\n<li>Protein-fortified whole-grain cereal<\/li>\n<li>Low-fat milk or plant milk<\/li>\n<li>Sliced almonds<\/li>\n<li>A banana<\/li>\n<\/ul>\n<h4>Snack<\/h4>\n<ul>\n<li>A nutritious <a href=\"https:\/\/www.fitfatherproject.com\/weight-loss-shakes-for-men-tofu\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein shake<\/a> or protein bar<\/li>\n<\/ul>\n<h4>Lunch<\/h4>\n<ul>\n<li>A veggie burger or lean turkey burger topped with sliced tomatoes, greens, and avocados<\/li>\n<li>A whole-grain hamburger bun<\/li>\n<\/ul>\n<h4>Snack<\/h4>\n<ul>\n<li>Pumpkin seeds with fresh cherries<\/li>\n<\/ul>\n<h4>Dinner<\/h4>\n<ul>\n<li>Cooked whole-grain pasta topped with grilled chicken strips<\/li>\n<li>Oil-based pesto sauce<\/li>\n<li>Steamed broccoli<\/li>\n<\/ul>\n<h4>Snack<\/h4>\n<ul>\n<li>Protein-fortified almond milk<\/li>\n<\/ul>\n<h2>Other Fat-Loss Tips and Tricks<\/h2>\n<p>Eating right isn't the only healthy component of weight loss, fat loss, and muscle building. Additional lifestyle habits that help you achieve the six-pack abs and chiseled physique you desire include:<\/p>\n<h3>#1 Try Fat Burning Workouts<\/h3>\n<p>Fat-burning workouts are just as important as eating high-protein, low-fat foods when you desire a leaner, more muscular physique. The Fit Father Project helps you every step of the way by providing you with:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/10\/stock-image-215828744-s-2015.jpg\" alt=\"pushup \" width=\"350\" height=\"233\" \/><\/p>\n<ul>\n<li>Muscle-building strength workouts<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=32vlgLPgWVo\" target=\"_blank\" rel=\"noopener noreferrer\">Fat-burning circuit training workouts<\/a><\/li>\n<li>Power-enhancing plyometrics exercises<\/li>\n<li>High-intensity interval training (HIIT) routines<\/li>\n<\/ul>\n<p>For best results, exercise most days of the week and follow the Fit Father Project's fat-burning workouts specifically designed for men over 40. Most workouts are just 30 minutes, so you can squeeze them into just about any busy schedule.<\/p>\n<div class=\"paper-wrap-ads fat_burning_workout\"><div class=\"side-img show-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-workout?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=24 Min Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/free-24-min-workout.png\" alt=\"Free 24min Workout\"\/><\/a><\/div><div class=\"left-side-content\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-workout?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=24 Min Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><h3>Here\u2019s A Free 24-Min Fat Burn Workout For Busy Men 40+<\/h3><\/a><div class=\"side-img  hide-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-workout?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=24 Min Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/free-24-min-workout.png\" alt=\"Free 24min Workout\"\/><\/a><\/div><h5>This powerful workout will reignite your metabolism to burn fat 24\/7 like you did in your 20s\u2026<\/h5><div class=\"side-msg\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-workout?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=24 Min Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\">Download this Free Workout here. It\u2019s safe, time-efficient, & designed exclusively for busy guys 40+&nbsp;\u00bb<\/a><\/div><\/div><\/div>\n<h3>#2 Give Up Alcohol<\/h3>\n<p>Alcohol contains 7 calories per gram, which is almost as many calories as dietary fat.<\/p>\n<p>Combining alcohol with sugary mixers and other high-calorie beverages means you might ingest up to 500 calories or more in just a single drink! Giving up alcohol, or only drinking in moderation, can drastically improve your fat-loss results.<\/p>\n<h3>#3 Drink 16 cups of Water Each Day<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-66060015-s-2015.jpg\" alt=\"ice water high protein low fat foods\" width=\"500\" height=\"375\" \/>Water can energize you and prevent you from overeating at meal time. Preventing dehydration also means better muscle-building and fat-burning workouts.<\/p>\n<p>Aim for <strong>16 cups<\/strong> of water daily as a rule of thumb. Your individual needs might be more or less depending on your size, body composition, and how much you sweat throughout the day. Drink water when you first wake up each morning and before meals to control your calorie intake.<\/p>\n<h3>#4 Track Body Composition Measurements<\/h3>\n<p>Weighing yourself daily aids in weight loss but if muscle building is your goal, track body measurements too. Measure your waist circumference regularly, as it should shrink as fat melts away. Aim for a waist circumference of <strong><a style=\"color: #008000;\" href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/risk.htm\">less than 40 inches<\/a><\/strong> in men and less than 35 inches around in women.<\/p>\n<h3>#5 Set Sleep Goals<\/h3>\n<p>Sleep is more important than you might think for muscle building and fat loss. Getting <strong>7-9 hours<\/strong> of sleep in each night helps your body recover after strenuous workouts and controls appetite hormones in your body. To improve sleep quality, sleep in a cool dark room, set a regular sleep schedule, avoid going to bed hungry or very full, and reduce stress as much as you can.<\/p>\n<h2><strong>Staying Motivated for Fat Loss<br \/>\n<\/strong><\/h2>\n<p>At the Fit Father Project, muscle building and fat burning are the ultimate goals. The Fit Father Project 30X (<a href=\"https:\/\/www.fitfatherproject.com\/ff30x-letter-v1-ppc\/\" target=\"_blank\" rel=\"noopener noreferrer\">FF30X<\/a>) helps busy fathers over 40 shed excess body weight and fat and keep it off for life.<\/p>\n<p>The program offers custom fat-burning meal plans and menus, muscle-building workouts, fat-burning exercise programs, free weekly newsletters, email coaching support, Q & A sessions with health experts, and much more!<\/p>\n<p>With an abundance of workouts at your fingertips, specifically designed by the Fit Father Project for busy men over 40, weight and fat loss won't be boring or difficult.<\/p>\n<p>When you\u2019re ready to break through fat-loss barriers and get on the road toward a happier, healthier life, <a href=\"https:\/\/www.fitfatherproject.com\/ff30x-letter-v1-ppc\/\" target=\"_blank\" rel=\"noopener noreferrer\">sign up for FF30X<\/a> today or take advantage of the Fit Father Project:<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/04\/Fit-Father-Diet-cover-image.png\" alt=\"Fit Father Diet cover image\" width=\"350\" height=\"183\" \/><\/p>\n<ul>\n<li>FREE <a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\" target=\"_blank\" rel=\"noopener noreferrer\">1-day meal plan<\/a><\/li>\n<li>FREE <a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout\" target=\"_blank\" rel=\"noopener noreferrer\">muscle-building workout<\/a><\/li>\n<li>FREE <a href=\"https:\/\/www.fitfatherproject.com\/get-free-workout\" target=\"_blank\" rel=\"noopener noreferrer\">fat-burning workout<\/a><\/li>\n<\/ul>\n<p>You\u2019ll finally achieve the six-pack abs and muscular physique you desire just in time for summer! What do you have to lose?<\/p>\n<div class=\"paper-wrap-ads one_day_meal_plan\"><div class=\"side-img show-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/one_day_meal.png\" alt=\"1 day meal plan\"\/><\/a><\/div><div class=\"left-side-content\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><h3>Here\u2019s A Free Weight Loss Meal Plan For Busy Men 40+<\/h3><\/a><div class=\"side-img  hide-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/one_day_meal.png\" alt=\"1 day meal plan\"\/><\/a><\/div><h5>Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24\/7 without hard dieting...<\/h5><div class=\"side-msg\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-meal-plan\/?utm_source=site&utm_medium=banner&utm_term=high-protein-low-fat-foods&utm_content=1DMP Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\">Download this Free Meal Plan here. \nJoin over 400,000 other guys 40+ using this meal plan to lose weight&nbsp;\u00bb<\/a><\/div><\/div><\/div>\n  \n  <div class=\"bottom-box author-box-wrap auth9\">\n    <div class=\"author-info\">\n        \n    <div class=\"author-img\"><div class=\"a-thumb\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=150&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=300&#038;d=mm&#038;r=g 2x' class='avatar avatar-150 photo' height='150' width='150' \/><\/div><\/div>\n        \n    <div class=\"author-details\">\n        <h3>Erin Coleman, <span class=\"ajob\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <br><span>Writer,&nbsp;<a href=\"https:\/\/www.fitfatherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Father Project<\/a><\/span><\/span><\/h3>\n   <h3><\/h3>\n      <\/div>\n        <\/div>\n    \n      <div class=\"clear\"><\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  \n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/diet\/'><span>Diet<\/span><\/a><\/div>\n<p><span ...\n<\/p>\n","protected":false},"author":9,"featured_media":25242,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[59],"tags":[27],"class_list":["post-24645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tofu-nutrition","tag-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Striving for Six-Pack Abs? Try These High-Protein, Low-Fat Foods<\/title>\n<meta name=\"description\" content=\"High-protein, low-fat foods can help you get shredded for the summer months ahead. Start your weight loss meal plan today!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfatherproject.com\/high-protein-low-fat-foods\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Striving for Six-Pack Abs? Try These High-Protein, Low-Fat Foods\" \/>\n<meta property=\"og:description\" content=\"High-protein, low-fat foods can help you get shredded for the summer months ahead. Start your weight loss meal plan today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitfatherproject.com\/high-protein-low-fat-foods\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Father Project\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitfatherproject\" \/>\n<meta property=\"article:published_time\" content=\"2019-04-14T21:28:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-02T03:24:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2019\/04\/ProteinRich.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Erin Coleman\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfatherproj\" \/>\n<meta name=\"twitter:site\" content=\"@fitfatherproj\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Striving for Six-Pack Abs? Try These High-Protein, Low-Fat Foods","description":"High-protein, low-fat foods can help you get shredded for the summer months ahead. Start your weight loss meal plan today!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitfatherproject.com\/high-protein-low-fat-foods\/","og_locale":"en_US","og_type":"article","og_title":"Striving for Six-Pack Abs? Try These High-Protein, Low-Fat Foods","og_description":"High-protein, low-fat foods can help you get shredded for the summer months ahead. Start your weight loss meal plan today!","og_url":"https:\/\/www.fitfatherproject.com\/high-protein-low-fat-foods\/","og_site_name":"The Fit Father Project","article_publisher":"https:\/\/www.facebook.com\/fitfatherproject","article_published_time":"2019-04-14T21:28:47+00:00","article_modified_time":"2023-11-02T03:24:39+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2019\/04\/ProteinRich.png","type":"image\/png"}],"author":"Erin Coleman","twitter_card":"summary_large_image","twitter_creator":"@fitfatherproj","twitter_site":"@fitfatherproj","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitfatherproject.com\/high-protein-low-fat-foods\/#article","isPartOf":{"@id":"https:\/\/www.fitfatherproject.com\/high-protein-low-fat-foods\/"},"author":{"name":"Erin Coleman","@id":"https:\/\/www.fitfatherproject.com\/#\/schema\/person\/ed707675a053087b3e04e7e0282311cd"},"headline":"Striving for Six-Pack Abs? 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