Top 5 Low Fat Protein Foods for Building Muscle

Best Low Fat protein Foods to Help Women Build Muscle

In this article, I’m going to give you a good look into my top five low-fat protein foods for building muscle.

These foods are natural, healthy, packed with protein – and perfect for women who struggle to put on lean muscle.

Not only this, but they’re also very low in fat and contain a series of important nutrients that will help you look, feel, and perform better.

As a woman with plenty of experience and a deep passion for fitness, I can confidently say that these are -bar none- some the best foods for building muscle that you will ever come across.

Chicken Breast

When it comes to low-fat protein foods for building muscle, chicken breast will always be a good low fat protein food.

The meat is lean, low in fat, and loaded with flavor.

Bodybuilders have been long using it to create easy, delicious, protein-packed meals.

If you want to build lean muscle, without gaining body fat –chicken breast should definitely be on top of your shopping list.

Grilled Chicken Breast

Chicken Breast Nutrition Facts

  • Serving: 100 grams
  • Calories: 165
  • Protein: 31 grams
  • Fat: 3.6 grams
  • Carbohydrates: 0 grams


If you like seafood, you should be happy to know that tuna is an excellent source of lean protein.

Bodybuilders, in particular, consider fish to be one of the best high protein diet foods for cutting.

Tuna is leaner than chicken and actually contains a similarly high amount of protein.

Yellowfin tuna –specifically- contains a considerable amount of niacin, selenium, vitamin B12, and potassium.

Fresh Tuna Steak

  • Tuna Nutrition Facts
  • Serving: 100 grams
  • Calories: 130
  • Protein: 29 grams
  • Fat: 0.6 grams
  • Carbohydrates: 0 grams

Turkey Breast

Turkey breast is an awesome food choice for several reasons.

First off, it’s absolutely delicious and can be cooked in different ways.

Secondly, it’s a great weight loss food due to its high selenium content.

Selenium can improve the functioning of the metabolism, strengthen your immune system, and reduce inflammation.

If that’s not enough to convince you, did you know that turkey breast contains an amino acid called tryptophan that can improve your sleep quality?

Oven Roasted Turkey Breast

  • Turkey Breast Nutrition Facts
  • Serving: 100 grams
  • Calories: 189
  • Protein: 29 grams
  • Fat: 7 grams
  • Carbohydrates: 0 grams


It’s no secret that the best foods for building muscle are those derived from animals.

With that being said, it never hurts to add a source of plant-based protein into our diets.

Lentils are a particularly interesting muscle building food that you might be missing out on.

These legumes are high in protein, fair in carbohydrates, and low in fat.

Lentils also contain plenty of fiber, folate, magnesium, and other vitamins and minerals.

Fresh Uncooked Lentils

  • Lentils Nutrition Facts
  • Serving: 100 grams
  • Calories: 116
  • Protein: 9 grams
  • Fat: 0.4 grams
  • Carbohydrates: 20 grams

Greek Yogurt

The last item on our top five list of low-fat protein foods for building muscle is Greek yogurt.

I don’t know about you, but picturing a bowl of Greek yogurt -with fruits and a few drops of honey- is already making me hungry.

Those who are trying to build muscle, while keeping their waist in check, can’t go wrong with Greek yogurt.

Greek yogurt is loaded with protein, probiotics, calcium, and vitamin B12.

It also contains all nine essential amino acids.

This means that it’s excellent for promoting protein synthesis and enhancing performance and recovery.

Homemade Greek Yogurt

  • Greek Yogurt Nutrition Facts
  • Serving: 100 grams
  • Calories: 59
  • Protein: 10 grams
  • Fat: 0.4 grams
  • Carbohydrates: 3.6 grams


As far as low-fat protein foods for building muscle are concerned – there are plenty of them out there to choose from.

For the purpose of this article, I based my picks on foods that are high in protein and easily accessible.

It goes without saying that these five foods should not make up your entire diet – but they should be an important part of it.

In my opinion, these are some of the best foods for building muscle, available.

I have personally found these to be excellent for building lean muscle, improving my strength at the gym, and keeping my weight in check.

If you’re an active woman that lives and breathes the fitness lifestyle – you’ll definitely want to incorporate these foods into your diet.

It doesn’t matter if you’re an athlete, a female bodybuilder, or a fitness enthusiast that loves to work out.