20 High Energy – Low Fat Foods

Everyone knows that you should follow a healthy diet if you want to be healthy, but at the same time not everyone is sure just what they should be including in their diet to be healthier – and this leaves most people to choose what they eat every day out of taking out menus just because of simple convenience, or they just combine elements by mix-and-matching various things that aren’t great for their diet.

Foods that are high in energy while being low in fat are great to add to your diet if you want to build muscle, lose weight or keep your weight at a constant while still allowing your body to snack on things you like. There’s no reason a healthy diet has to be boring, and a healthy diet can be the greatest thing ever.

Here are 8 great high-energy and low-fat foods to add to your diet.

1. Fruit Salad

Fruit salad can give you the boost that your body is looking for throughout the day, and you can eat as much of it as you want without having to feel like it will impact your diet What makes fruit salad one of the best foods for high-energy snacking is the fact that a fruit salad is adaptable to your individual needs and limited only by what you can put together at that point in time.

If there are any fruits that you prefer over others, include your choice fruits in your daily salad – and if, for some reason, you don’t like having to cut up fruit for a salad, you can usually throw the same ingredients into a blender, add a spoonful of yogurt and turn it into a healthy, high-energy smoothie instead.

Most fruits that go into a fruit salad contain almost no fat, but a great boost!

2. Muesli

The majority of muesli mixes don’t contain any fat, and it’s a great way to start off your day or indulge in a snack when your body needs a pick-me-up. One of the best ways to turn muesli into a more filling snack is to add some to your fruit salad, or have some with yogurt – but remember that for a low-fat diet, you’re going to need low-fat yogurt for the best possible results.

Muesli can also be found in the form of cereal bars if you aren’t comfortable with carrying around bowls of muesli just so you can have a snack.

Instead of ready-made mixes, you can also create your own just by combining rolled oats, nuts and seeds: You’ll eventually create the perfect combination for your needs. Remember that some muesli mixes come standard with things like yogurt bits or honey glaze, which can be high in fat.

3. Pasta

Pasta is a great way to consume a high-energy but low-fat meal throughout the day, and you should be fine including it in your diet as long as you aren’t allergic to gluten or trying to cut down on carbohydrates at the same time. Pasta happens to be one of the most varied meals, and there are a thousand possible things you can do with it ranging from great lasagne to a spaghetti.

When preparing pasta for a low-fat meal, you should ideally avoid anything that could contain a lot of fat present in the dressing or the toppings. In most cases, it’s not the pasta that really has the higher fat component, but what you put on it.

For some meals, pasta can even be prepared ahead and turned into a great salad, and portion-sized and ready-made lasagne meals can freeze well for a short time.

4. Low-Fat Yoghurt

There are a thousand-and-one possible things you can do with yogurt, and it’s a great element to include in a low-fat and high-energy diet; it’s an easily accessible snack that you can even turn into a full meal – or a base for something else – and as long as you’re always picking the low-fat variety off the shelf, you’ll be fine.

Yogurt can be consumed with things like muesli or fruit salad, but that’s not the only things you can do with it; you can also add yogurt to a sauce, soup or casserole to add a creamy element – and you can usually add yogurt anywhere in a meal where you would normally have used cream.

Yogurt can also serve as one part of a smoothie recipe if you prefer that over a traditional fruit salad.

Make sure the yogurt you choose is low fat, and avoid yogurt loaded with sugar.

5. Lean Meats

A lot of people will cut meat out of their diet almost entirely when they start the beginning phases of their diet, and then find that they quickly miss this element of their regular diet – and find that everything they’re trying to replace it with just isn’t doing the trick to give them the energy boost they need.

Of course, if you’re a vegetarian, you can skip this step – and might find other things like tofu one of the best high-energy snacks, or opt for another option on this list that doesn’t contain meat.

But if you’d still like to include meat in your diet every once in a while, you still can – you just have to change the type of cuts you’re cooking with to something leaner, and might have to prepare it in a healthier way other than the traditional oil-frying that can lead to excess fat.

6. Berries

Berries are great for a snack because most of them contain almost no fat, and at the same time they can be the source of an excellent essential energy boost that you can use to help get you through the day; if you are adding some of the earlier meals mentioned on this list like fruit salad or muesli to your diet, you’ll likely find that berries can be a great complementary component to the meal without adding any fat to the meal itself.

If there are certain types of berries that you don’t like, there’s no rule that says you have to include them – and you’ll quickly find a type of berry you prefer.

Berries are versatile, and you can turn them into a fruit shake, too – or freeze them and use them as ice cubes that don’t water down your drinks. They can also be found in dried varieties.

7. Tortillas

Tortillas are a simple corn-based snack, and they’re great for having a high energy and low-fat snack throughout the day; they can even be turned to a complete meal with just a little bit of time and very little effort. What you do with a tortilla is limited only by your imagination – with just a little bit of salad and a dab of regular yogurt, you have a basic snack right there – or you can go for something more elaborate and opt for lean meat cuts, fried or not, included in your tortilla.

If you aren’t sure how to fold one, there are plenty of guides on the internet on how to do it best – and when you’re snacking alone, it doesn’t really matter how you fold it as long as it’s healthy and great-tasting.  

If you have a little more time, tortillas can even be made at home.

8. Corn

Corn is one of the best possible high energy and low-fat snacks that you can include into your diet, and tortillas aren’t the only form that you can find corn in; you can also include corn on the cob in your diet at least a few times per week – it’s a great food, and you can keep the fat content low as long as you aren’t drowning it in butter. Try to avoid creamed sweetcorn since it can sometimes contain a lot of sugar and fat as part of the meal.

If you want something that feels more like a snack than a meal side, you can also find corn in the slow-dried variety as a snack – or if you want, corn can be turned into a million different things in recipes, and even baked into something like a healthy cornbread that doesn’t contain a lot of fat.

9. Peas and Lentils

This subgroup of legumes is also known as “pulses.” Peas and lentils average around 8-grams of protein for every half a cup. These legumes also contain a significant amount of fiber, which is excellent for maintaining digestive health. Peas and lentils are rich in amino acids as well, but they lack to complete amino profile that makes them suitable as a sole source of protein for people that have demanding workouts.

Peas and lentils are both low in fat content, and the additional fiber in the legumes makes them ideal for maintaining the health of your microbiomes in the gastrointestinal tract. Fiber also helps to lower your cholesterol levels, keeping your heart happy and healthy. A study shows that individuals eating a 2/3-cup of pulses every day for least three weeks, lowered LDL levels by as much as 7 mg/dL.

Add pulses into your diet at least two or three days a week to gain from the high protein content and low-fat found in peas and lentils.

10. Lite Tofu

Tofu is one of the best sources of plant-based protein available. Initially, a Japanese chef left milk out, and it curdled overnight. The chef fried it the following day, and the legend of tofu began. Tofu looks like a white, rubbery piece of sponge at a glance. The texture of the curdled milk has a smooth and firm feel between the fingers. 

Chefs cook tofu by steaming, boiling, or frying, and then adding sauces after cooking. Real tofu chefs only ever season the tofu after cooking. A 3-oz serving of tofu contains 7-grams of protein, and only 1.5-grams of fat, making it another ideal food to include in your high-protein, low-fat diet.

It’s also important to note that the majority of American soybean crops are GMO. Therefore, if you don’t want to eat GMO crops, we suggest you look into an organic option for your tofu. Organic foods taste better, and they are far healthier for you than eating genetically modified foods.

11. Lean Cuts of Beef

Visit your local butcher and pick up some lean grass-fed beef steaks for your next meal. Nothing beats beef as a staple in your high-protein, low-fat diet. However, commercially raised beef feeds on grain throughout its life. As a result, the cows get fat, and they have plenty of fat marbled in the meat. 

Therefore, buying meat at the grocery store from factory-farmed animals is something you want to avoid – especially if you have a concern with consuming large quantities of animal fat in your diet. However, grass-fed beef does not receive the same treatment as factory-farmed beef. Grass-fed cows roam pastures and eat grass. As a result, the meat is slightly tougher but has a more rounded flavor profile. 

The meat is almost three-times higher in beneficial Omega-3 fatty acids as well. Omega-3 EFAs are good for your heart health, and for enhancing neurological and physiological function. Grass-fed lean beef contains around 26-grams of protein and 10-grams of fat per serving.

12. Low Fat Milk

Do you enjoy milk in your coffee or with your morning cereal? Cut down from full-cream milk to low-fat dairy, and get less fat in your diet. Low-fat milk still gives you an excellent serving of muscle-building protein, but with less fat. A glass of low-fat milk contains around 8-grams of protein, with 2.5-grams of fat. For comparison, a glass of whole milk has the same protein profile, but 8-grams of fat.

If you do decide to add low-fat milk to your high-protein, low-fat diet, make sure you check the source. Factory farming is a real problem in the modern world. With food production reaching industrialized levels, it’s hard to find food that is not tainted by some form of chemical or biological factor.

Commercial dairy farmers add hormones to the cattle feed to boost milk production. When the cows produce milk, thy pass on trace amounts of these hormones into the final product. Always go for organic, raw dairy as your first choice.

13. Pork Loin

If you enjoy meat with your meals, then consider adding pork to your low-fat, high-protein diet. There are a few cuts of pork that qualify for the USDA’s criteria as a “lean cut.” The USDA defines a lean cut as meat that contains less than 10-grams of fat per 3.5-oz serving. When you’re in the butchery, look out for loin and chops, as these are the leanest cuts of pork available. 

Lean cuts of pork would also include pork tenderloin, as well as sirloin roasts. The leanest cut of pork is the tenderloin, which contains around 26-grams of protein per 3.5-oz serving, with only 3.5-grams of fat. Pork tenderloin tastes delicious when cooked well, and the nutrient profile on it makes it the next best cut of animal protein after a chicken.

However, you’ll need to make sure that you purchase organic pork products. Hogs are another crop where factory farming is rampant, along with the use of antibiotics and growth hormones to speed up the growth of the pigs.

14. Bison

If you enjoy a beef steak, then why not consider adding bison to your menu? Bison is leaner than beef, with the average bison steak containing less than half of the fat content of beef, with as much protein. Another bonus of eating game is that it is guaranteed not to come from the industrial food system. There are currently no bison farms in the United States.

As a result of the lack of farming, bison meat is grass-fed and contains no hormones or chemical additives. The meat is firm, and it may require marinating to break down the tough fibers in the flesh before cooking. However, various hunters state that the cooking process is the secret to making great bison steaks. If you slow cook the meat right, it can be as tender as beef.

Bison also contains three times the amount of Omega-3 EFAs, mainly alpha-linolenic acid (ALA). Bison is an excellent replacement for beef in your diet, and it’s generally cheaper than buying grass-fed beef.

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