Protein plays an important role in a balanced diet, helping support muscle maintenance, tissue repair, and overall body function. As many consumers look for practical ways to eat healthier—especially at the start of a new year—lean protein choices are often top of mind. Choosing lean protein is one of the simplest ways to support balanced, everyday eating. Chicken continues to be one of the most accessible and versatile options for meeting everyday protein needs.
Boneless, skinless chicken breasts are a lean protein option that provides high-quality protein with minimal fat.
What Is Lean Protein?
Lean protein provides essential nutrients while keeping fat intake lower.
Lean protein refers to protein sources that deliver a high amount of protein with relatively low levels of fat, particularly saturated fat. Choosing lean protein options can help support balanced eating patterns without adding unnecessary calories, making them a smart choice for everyday meals.
Many chicken cuts naturally fall into this category, offering high-quality protein with minimal fat.
Why Protein Matters in Everyday Eating
Including lean protein can support balanced, everyday eating patterns.
Protein is considered a foundational macronutrient. It helps support muscle function, contributes to satiety (helping you feel full after meals), and plays a role in maintaining steady energy levels throughout the day.
According to the U.S. Food and Drug Administration (FDA), the Daily Value (DV) for protein is 50 grams per day, based on a 2,000-calorie diet. This reference value is used on Nutrition Facts labels to help consumers understand how foods contribute to daily nutrient intake.
Source: U.S. FDA, Interactive Nutrition Facts Label – Protein
https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/assets/InteractiveNFL_Protein_October2021.pdf
How Much Protein Do Adults Need?
General nutrition guidance often also expresses protein needs relative to body weight. A commonly cited recommendation for healthy adults is approximately 0.8 grams of protein per kilogram of body weight (or about 0.36 grams per pound). This level is intended to meet the basic nutritional needs of most adults.
Individual protein needs may vary depending on factors such as age, activity level, and overall health goals. Consumers should consult a healthcare or nutrition professional for personalized recommendations.
Source: Harvard Health Publishing
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Why Chicken Is an Effective Way to Meet Protein Needs
Chicken can be a practical lean protein choice depending on cut and preparation.
Chicken is widely recognized as a high-quality protein source because it provides essential amino acids the body cannot produce on its own. Many lean chicken cuts offer a substantial amount of protein with relatively low fat, making them an efficient option for supporting daily protein intake.
For example, a typical 3-ounce serving of cooked, skinless chicken breast provides roughly 26–32 grams of protein, depending on preparation and trimming. This makes chicken an approachable way to include protein throughout the day without relying on heavily processed options.
To learn more about the overall nutritional benefits of chicken, visit our article on why chicken is good for you.
Lean Chicken Cuts to Know
Boneless, skinless chicken tenderloins are a lean protein option that provide high-quality protein with minimal fat.
Not all chicken cuts have the same nutritional profile. When prioritizing lean protein, these options are commonly considered among the leanest:
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Boneless, skinless chicken breasts
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Chicken tenderloins
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99% fat free ground chicken
These cuts provide high-quality protein while keeping fat intake lower, making them a practical choice for balanced, everyday eating, and are commonly considered among the most accessible lean protein foods for everyday meals.
Making Lean Protein Part of a Sustainable Routine
Healthy eating doesn’t have to be complicated. Keeping lean chicken options on hand allows for flexibility and consistency—two key factors in maintaining long-term nutrition habits. Whether you’re focused on portion awareness, balanced meals, or simply making informed food choices, lean chicken can serve as a reliable protein foundation throughout the year.
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