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Lean and protein-rich, turkey is no longer an automatic substitute for red meat–this bird deserves props on its own. 5 ounces, cooked: 23g protein “Lean meat provides an excellent source of protein and iron with fewer calories and less fat than non-lean meat sources,” says Rehman. When buying ground beef, 95% lean or more counts as “lean protein;” opt for grass-fed beef to get the most heart-healthy omega-3 fatty acids. However, it’s important to choose a healthy type. Beans and legumes — meaning all types of dried beans, split peas and lentils — are fair game for increasing your protein intake.
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