The Best “Lent Approved” Lean Protein Sources


This could be titled: the best lean protein sources that are not poultry, red meat or pork…so I hope everyone reads it whether or not you practice the season of Lent.

But I had to represent for all my people out there who are struggling to know how they can keep their gains on Fridays.

Here’s the deal – Lent is 40 days long, so there are 5-6 Fridays that fall in that span. If you don’t quite hit your protein numbers for the day you will be totally fine.

HOWEVER, if you are like me and can’t miss an opportunity of your attempt to be packing on as much muscle as possible before beach season (2-week span in Wisconsin) we gotta get that protein in! 

The following are “the best” sources of protein-based on the amount of protein per what I would consider a decent size serving (20-30 grams of protein).

1/2 cup Egg Whites + 1 whole egg

4 oz. of any white fish (tilapia, cod, walleye, perch)

  • **4 oz. is roughly the size of a deck of cards.**

4 oz. of salmon

5 oz. can of tuna or salmon 

4 oz. of pretty much ANY seafood, shellfish, fish, etc.

1 cup Tofu

1 scoop of protein powder (do not try getting all your protein from powders)

1/2 cup dry oats + 1/2 cup fair life milk + 1/2 cup Oikos Triple ZERO Vanilla Greek Yogurt.

1 cup of cottage cheese

1 cup of Greek Yogurt

1 cup of FairLife Milk + 3/4 cup Special K Protein Cereal

1 cup of Kodiak Cake Pancake Mix (also contains 60 grams of carbs)

Notice I didn’t say stuff like beans, peanut butter, cheese sticks, nuts…

While it is true that all of these do have some protein in them, I would not consider them HIGH protein sources, rather fat or carb sources with some protein in them.

That is not to say that they shall not be eaten, they just are not high protein foods to base a meal around.

Best of luck this Lenten season, may your gains be blessed.

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Stay healthy my friends,

Published by Mike Gorski

Registered Dietitian and Fitness Coach OWNER OF MG FIT LIFE LLC

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