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Discover lean protein sources designed just for kids! Proper nutrition is essential for their growth and development, and incorporating lean proteins into their diet supports healthy muscles and energy levels. In this guide, we'll explore Lean protein sources for kids to keep them nourished and strong.1
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Skinless chicken breast is a popular lean protein that's easy to cook and versatile in many dishes. You can grill, bake, or stir-fry it for a healthy meal. It's great in sandwiches, salads, and wraps, making it a kid-friendly favourite. 1
Turkey breast is low in fat and perfect for sandwiches or as a main dish for dinner. It's delicious when roasted or sliced for deli sandwiches. 2
Salmon is packed with lean protein and omega-3 fatty acids, which are great for brain health. You can enjoy it grilled, baked, or even in sushi. The rich flavour and healthy benefits make salmon a superfood for kids. 3
Canned tuna is a convenient and lean source of protein, ideal for sandwiches or salads. It's perfect for a quick and nutritious lunch. Tuna also provides essential nutrients like vitamin D and selenium. 4
Eggs are a complete protein source, containing all the essential amino acids your body needs. Whether scrambled, boiled, or made into an omelette, eggs are a versatile and tasty option for any meal. 5
Greek yoghurt is creamy, delicious, and protein-packed, making it a perfect snack or breakfast option. You can add fruits, honey, or granola for extra flavour. It also contains probiotics, which are good for your digestive health. 6
Cottage cheese is a low-fat dairy product rich in protein, great for a snack or as part of a meal. You can enjoy it with fruits, on toast, or mixed into salads. It's a filling and nutritious option to keep you energized. 7
Shrimp are small but mighty, packed with lean protein and perfect for seafood dishes. They are delicious when grilled, boiled, or added to pasta and salads. Shrimp are also low in calories and high in nutrients like selenium and vitamin B12. 8
Black beans, kidney beans, and chickpeas are excellent plant-based protein sources. They are versatile and can be used in soups, stews, salads, and even made into burgers. Beans are also high in fibre, which helps with digestion. 9

Lentils are tiny but powerful, providing protein and fibre in soups and stews. They come in various colours, including green, brown, and red, each with a slightly different flavour. Lentils are also quick and easy to cook.
Edamame, or young soybeans, are a fun snack and a great source of lean protein. They are tasty when steamed and lightly salted. Edamame is also rich in vitamins and minerals, including folate and vitamin K. 10
Tofu is made from soybeans and is a versatile plant-based protein that can be used in many dishes. It absorbs flavours well, making it perfect for stir-fries, soups, and desserts. Tofu is also a good source of calcium and iron. 11
Quinoa is a complete protein grain, making it a great meal addition. It cooks quickly and can be used in salads or as a side dish. Quinoa is also gluten-free and high in fibre, making it a healthy choice. 12
Nuts like almonds and walnuts are tasty, lean protein sources and healthy fats. They are perfect for snacking, adding to yoghurt, or sprinkling on salads. Nuts are also rich in antioxidants and can help boost your brain power. 13
Peanut butter is a delicious spread that's also a good source of protein. It's great on toast, with apples, or in a sandwich. Peanut butter also provides healthy fats that are important for brain development. 14
Hummus, made from chickpeas, is a creamy and protein-rich dip for veggies or pita bread. It's flavorful and can be used as a spread in sandwiches. Hummus is also high in fibre and healthy fats, making it nutritious. 15
Green peas are a surprising source of protein and taste great in soups and salads. They are sweet and can be enjoyed fresh, frozen, or canned. Green peas also provide vitamins A, C, and K and fibre. 16

Broccoli is a green veggie and a source of plant-based protein. It's delicious when steamed, roasted, or added to stir-fries. Broccoli is also high in vitamins C and K, fibre, and antioxidants.
Spinach is rich in vitamins and provides some protein, which is great for salads or smoothies. It can be eaten raw or cooked and is a versatile ingredient for many dishes. Spinach is also high in iron, which helps keep your blood healthy17
Pumpkin seeds are crunchy snacks that are rich in protein and other nutrients. They can be eaten raw, roasted, or added to trail mix. Pumpkin seeds are also a good source of magnesium, which helps with muscle function. 18