Shredding? Work with a coach who knows how to optimize lean protein for fat loss.
When you're in a cutting phase, your primary goals are clear: reduce body fat while maintaining as much lean muscle as possible. The problem? You’ve got fewer calories to work with.
That’s why low-fat protein sources are so valuable. They deliver high-quality protein with minimal calories from fat, giving you:
More room for carbs and veggies
Easier macro control
Greater satiety and fullness
Better muscle retention during calorie deficits
Generally speaking, a low-fat protein source contains 3g of fat or less per serving and offers a high protein-to-fat ratio—typically 10:1 or better.
For lifters on a cut, this means:
Maximizing protein per calorie
Avoiding hidden fats (like in ground meats or processed foods)
Choosing lean cuts and low-fat versions of staples
Here’s why these foods are a cutting essential:
High Thermic Effect: Protein burns more calories during digestion.
Preserves Lean Muscle: Helps prevent catabolism when calories are low.
Increases Satiety: Keeps hunger at bay longer than fats or carbs.
Macro Flexibility: Leaves more room for nutrient-dense carbs and healthy fats.
1. Chicken Breast (Skinless)
~26g protein per 3 oz | ~2.5g fat
Clean, versatile, meal-prep friendly
2. Egg Whites
~5g protein per egg white | 0g fat
Pure protein—great for omelets, shakes, or baking
3. White Fish (Cod, Tilapia, Haddock)
~20g protein per 3 oz | <1g fat
Ultra-lean, light, and satisfying
4. Shrimp
~20g protein per 3 oz | ~1g fat
High-volume, low-calorie
5. Turkey Breast
~25g protein per 3 oz | ~1g fat
Leaner than beef, very filling
6. Non-Fat Greek Yogurt
~20g protein per cup | 0g fat
Rich in casein, gut-friendly, very filling
7. Low-Fat Cottage Cheese
~13g protein per ½ cup | 1–2g fat
Slow-digesting for nighttime recovery
8. Whey Protein Isolate
~25g protein per scoop | 0–1g fat
Ideal for quick, lean protein
9. Canned Tuna (in Water)
~22g protein per can | ~1g fat
Cheap, portable, macro-friendly
10. Seitan / Low-Fat Plant Protein
~18–20g protein per 3 oz | ~1g fat
Great for plant-based cutting diets
Grilled chicken + asparagus + rice: 35g protein / 2g fat
Egg white omelet + spinach + salsa: 30g protein / 0g fat
Tuna wrap + lettuce + low-cal tortilla: 25g protein / 1g fat
Non-fat yogurt + berries + whey: 40g protein / 0g fat
Shrimp stir-fry + cauliflower rice: 30g protein / 1g fat
Also read Build Muscle with Limited Cooking Time or explore our nutrition hub for more cutting tools.
• Ignoring sodium (esp. in canned/deli items)
• Thinking "low-fat" = "low-calorie"—watch serving sizes
• Getting bored with only chicken and whey
• Forgetting to balance with whole-food nutrients
How much protein during a cut?
1.0–1.2g per pound of bodyweight per day
Is fat bad while cutting?
No—but control intake and choose leaner sources
Can I gain muscle on low-fat protein alone?
You can preserve muscle—gaining is harder during a cut
Are all plant proteins low-fat?
No—nuts/seeds are high in fat. Stick to lentils/seitan/beans
Should I avoid red meat when cutting?
Not completely. Choose lean cuts like sirloin or 93% beef
What’s the leanest protein source?
Egg whites, white fish, and whey isolate
Cutting doesn’t have to mean boring meals or hunger pangs. With these top 10 low-fat protein sources, you’ll stay full, recover better, and keep your gains intact—without blowing your calorie budget.
The secret? Choose lean, high-quality proteins, prep smart, and keep it consistent. That’s how you stay strong while getting shredded.