Understanding Which of the following are guidelines suggested by the US Department of Agriculture MyPlate Plan for protein?

January 10, 2026 •

3 min read

According to the USDA, many Americans meet their protein needs from meat, poultry, and eggs but could benefit from increasing their intake of seafood and plant-based proteins. The question of which of the following are guidelines suggested by the US Department of Agriculture MyPlate Plan for protein is key to fostering healthier dietary patterns.

Quick Summary

MyPlate guidelines for the protein group include selecting a variety of lean or low-fat sources, incorporating seafood and plant-based options, and limiting saturated fat and sodium. Recommended cooking methods emphasize baking, grilling, and steaming over frying.

Key Points

Choose variety: Mix and match protein sources from lean meat, poultry, seafood, beans, peas, eggs, nuts, and seeds to get a wider range of nutrients.
Go lean: Select lean or low-fat cuts of meat and poultry, and trim off visible fat before cooking to reduce saturated fat intake.
Embrace seafood: Aim for at least 8 ounces of seafood per week, focusing on options high in omega-3 fatty acids like salmon and trout.
Cook with care: Use low-fat cooking methods such as grilling, baking, roasting, or steaming instead of frying.
Prioritize plant-based: Include plant proteins like beans, peas, lentils, tofu, and nuts more frequently to boost fiber and nutrients.
Limit processed meats: Reduce consumption of high-fat, high-sodium processed meats like bacon, hot dogs, and sausages.
Manage portions: Pay attention to portion sizes, particularly for nuts, seeds, and higher-fat items, to control calorie intake.

Understanding the MyPlate Protein Group

When considering protein, the USDA MyPlate guidelines promote a balanced approach that extends beyond traditional animal meats. The Protein Foods Group includes all foods made from meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts, and seeds. The core philosophy is to 'vary your protein routine' to ensure a wide spectrum of essential nutrients, including iron, zinc, magnesium, and various B vitamins. By focusing on variety and leaner options, individuals can support muscle maintenance, tissue repair, and overall body function while limiting unhealthy fats and sodium.

Prioritizing Lean and Low-Fat Choices

A central guideline of the MyPlate plan is to choose lean or low-fat protein sources. This is particularly important for meat and poultry, which can be high in saturated fat if not selected carefully. Examples of recommended lean options include skinless chicken breast, lean ground beef (93% lean or higher), and pork loin. The USDA also advises trimming any visible fat from meat and poultry before cooking to further reduce saturated fat intake. This emphasis on lean protein helps to manage calorie consumption and cholesterol levels, supporting long-term heart health.

The Importance of Variety, Including Plant-Based Proteins

MyPlate encourages a diverse intake of protein sources to maximize nutritional benefits. While animal proteins like meat and eggs are common, incorporating more plant-based options is a specific recommendation.

This variety ensures a broad range of nutrients, including fiber and healthy fats, which are often found in higher concentrations in plant-based sources.

Here is a list of varied protein options suggested by MyPlate:

Seafood: Including oily fish rich in omega-3s like salmon, trout, and anchovies.
Beans, Peas, and Lentils: Excellent sources of fiber, folate, and potassium, such as kidney beans, black beans, and chickpeas.
Nuts and Seeds: These provide healthy fats, vitamins, and minerals. Examples include almonds, pistachios, and sunflower seeds.
Soy Products: Tofu, tempeh, and edamame are great options for vegetarians and those seeking more plant-based protein.
Eggs: A complete protein source providing all essential amino acids.

Healthy Protein Preparation Methods

How protein is prepared is just as important as the source itself. MyPlate strongly recommends using low-fat cooking methods to avoid adding unnecessary saturated fat and calories. Frying should be limited in favor of healthier alternatives.

Recommended healthy cooking techniques include:

Baking: Cooking in the oven with minimal oil.
Grilling: Preparing food over direct heat.
Broiling: Cooking with heat from above.
Steaming: Using vapor to cook food, preserving nutrients.
Roasting: Cooking in an oven using hot, dry air.
Poaching: Gently cooking food in a liquid.

MyPlate Protein Sources Comparison


Feature	Lean Animal Protein (e.g., skinless chicken)	Plant-Based Protein (e.g., beans, lentils)	Oily Seafood (e.g., salmon)
Saturated Fat	Low	Very Low (virtually zero)	Low
Omega-3s	Minimal	Low (present in some nuts/seeds)	High
Fiber	None	High	None
Complete Protein	Yes	Often Incomplete (varies)	Yes
Vitamins/Minerals	Iron, Zinc, B Vitamins	Fiber, Folate, Iron, Zinc	Vitamin D, Omega-3s
Preparation Method	Grill, Bake, Roast	Boil, Sauté, Bake	Bake, Grill, Steam

Limiting Processed and High-Fat Meats

While MyPlate includes meat in the protein group, it strongly advises against regular consumption of processed and fatty meats due to their high content of saturated fat, sodium, and nitrates. Regular consumption of products like sausages, hot dogs, bacon, and fatty deli meats can increase the risk of heart disease and other chronic conditions. Choosing leaner cuts and cooking at home more often can help control sodium and fat intake.

Conclusion: Embracing a Varied and Lean Protein Plan

Understanding the MyPlate protein guidelines is essential for building a balanced and healthy diet. The plan emphasizes more than just meeting a daily protein quota; it promotes making intentional, nutrient-dense choices. By prioritizing lean or low-fat options, diversifying sources to include more seafood and plant-based foods, and choosing healthier cooking methods, you can gain a wider range of health benefits. It's a comprehensive strategy for fueling your body effectively, one meal at a time.

Learn more about building healthy meals on the official MyPlate site: https://www.myplate.gov/.

Frequently Asked Questions

Examples of a 1-ounce equivalent include 1 ounce of meat, poultry, or fish; ¼ cup cooked beans or peas; 1 egg; 1 tablespoon of peanut butter; ½ ounce of nuts or seeds; or ¼ cup tofu.

For most adults, MyPlate recommends consuming about 8 ounces of a variety of seafood per week to benefit from omega-3 fatty acids.

MyPlate suggests using low-fat cooking methods such as baking, broiling, grilling, roasting, or steaming. It also recommends draining any fat from cooked meat and blotting it with a paper towel.

Yes, but it recommends limiting red meat consumption, choosing lean cuts, and avoiding processed meats like bacon and sausages due to high saturated fat and sodium content.

MyPlate lists beans, peas, lentils, soy products (like tofu and tempeh), nuts, and seeds as excellent plant-based protein sources.

MyPlate recommends about 5½ ounce-equivalents of protein foods daily for an average adult on a 2,000-calorie diet.

Varying protein sources ensures a balanced intake of a wider range of essential nutrients, including vitamins, minerals, and healthy fats, which support overall health and body functions.