When Choosing Proteins, MyPlate Recommends Varying Your Lean and Plant-Based Sources

November 17, 2025 •

3 min read

While many Americans already meet their total protein intake, most could improve the quality of their protein food choices. When choosing proteins, MyPlate recommends focusing on variety and choosing lean or low-fat options to maximize nutrient benefits while minimizing unhealthy fats and sodium.

Quick Summary

MyPlate advises varying your protein routine with a mix of lean meats, seafood, eggs, and plant-based options like beans, nuts, and soy products for better nutrient intake. Consumers should also limit or avoid processed meats and fatty cuts to reduce intake of saturated fat and sodium.

Key Points

Vary your protein routine: Don't rely on a single source; mix meats, seafood, and plant-based options for a broader nutrient profile.
Choose lean or low-fat options: Select leaner cuts of meat and poultry to reduce your intake of saturated fat.
Include seafood twice a week: Aim for at least 8 ounces of cooked seafood per week, focusing on varieties high in omega-3 fatty acids like salmon and trout.
Incorporate more plant-based proteins: Add beans, peas, lentils, nuts, seeds, and soy products to your meals, which are excellent sources of fiber and protein.
Limit processed and fatty meats: Reduce your consumption of high-sodium, high-saturated-fat options like hot dogs, sausages, and regular ground beef.

Varying Your Protein Routine

MyPlate's guidance for the protein foods group emphasizes variety as a key strategy for ensuring you receive a full spectrum of essential nutrients. A varied protein routine includes not only different types of meats but also a greater emphasis on plant-based proteins and seafood. Most Americans typically get enough protein from meat and poultry but often fall short on seafood, nuts, seeds, and soy products. Diversifying your protein sources can help increase your intake of important nutrients like unsaturated fats, dietary fiber, and vitamin D, while limiting saturated fats and sodium commonly found in processed meats.

Go Lean with Meat and Poultry

When selecting meat and poultry, MyPlate encourages choosing lean or low-fat options. For instance, extra-lean ground beef (at least 93% lean), pork loin, and skinless chicken breasts are considered better choices compared to their fattier counterparts. Trimming off any visible fat before cooking and removing the skin from poultry can significantly reduce saturated fat content. When preparing these foods, opting for low-fat cooking methods such as grilling, baking, broiling, or poaching is recommended over frying. This approach helps maintain the nutritional value of the protein without adding extra, unnecessary calories and fats.

Incorporate More Seafood

One of the most important aspects of the MyPlate protein recommendation is the regular inclusion of seafood. The guidelines suggest aiming for at least 8 ounces of cooked seafood per week for adults. This is because seafood, particularly fish like salmon, trout, herring, and anchovies, is rich in omega-3 fatty acids (EPA and DHA), which can reduce the risk of heart disease. Including seafood twice a week is an effective way to meet this recommendation. Incorporating canned or frozen fish can be a convenient and cost-effective way to meet this goal. Examples include adding canned tuna to sandwiches, flaked salmon to salads, or baking trout for dinner.

Embrace Plant-Based Proteins

Another crucial element of the MyPlate protein strategy is to incorporate more plant-based options. These sources are often rich in fiber and contain healthy unsaturated fats. The protein foods group includes beans, peas, lentils, nuts, seeds, and soy products. For vegetarians and vegans, these foods are essential for meeting protein needs. Beans and lentils are also unique because they can count toward both the protein and vegetable groups. Making a conscious effort to replace meat with plant-based alternatives, even just once a week, can be highly beneficial. Examples include making a bean chili, adding chickpeas to a salad, or using tofu in a stir-fry.

Examples of Plant-Based Proteins

Beans and peas (black beans, kidney beans, chickpeas, lentils)
Nuts (almonds, walnuts, pistachios) and seeds (pumpkin, sunflower, chia)
Nut butters (peanut butter, almond butter)
Soy products (tofu, tempeh, edamame)
Hummus

Limiting and Avoiding Certain Protein Foods

MyPlate, and the broader dietary guidelines it's based on, advise limiting certain protein sources that are high in saturated fat and sodium. Processed meats like hot dogs, sausages, bacon, and cold cuts often contain significant amounts of added sodium and preservatives. Fatty cuts of red meat, such as regular ground beef (75% to 85% lean) or untrimmed beef, are also high in saturated fat and should be consumed sparingly. A good strategy is to prioritize lean, unprocessed proteins and reserve the less-healthy options for special occasions and small portions.

Comparison of MyPlate Protein Choices


Feature	Lean and Varied Proteins	Processed and Fatty Proteins
Saturated Fat	Lower	Higher
Sodium Content	Lower (especially unsalted nuts/canned fish)	Higher (added sodium)
Nutrient Density	Higher (rich in Omega-3s, Fiber, Vitamins)	Lower (often lacks fiber and healthy fats)
Primary Sources	Fish, skinless poultry, beans, lentils, nuts, seeds	Bacon, hot dogs, sausage, fatty cuts of red meat
Health Impact	Supports heart health and overall wellness	Raises risk of heart disease and other health issues

Conclusion: Building a Healthier Plate

When choosing proteins, MyPlate recommends a simple yet powerful strategy: prioritize lean, varied sources and moderate your intake of fatty and processed options. By focusing on a diverse mix of foods like seafood, eggs, beans, nuts, and skinless poultry, you can ensure a broad range of beneficial nutrients. These choices support not only muscle repair and growth but also contribute to long-term heart health and disease prevention. By being mindful of your protein selections and preparation methods, you can make significant strides towards a healthier and more balanced diet. For more detailed guidance, visit the official MyPlate website: https://www.myplate.gov/.

Frequently Asked Questions

According to MyPlate, a 1-ounce equivalent of protein is equal to 1 ounce of cooked meat, poultry, or fish; 1/4 cup of cooked beans or lentils; 1 egg; 1 tablespoon of peanut butter; or 1/2 ounce of nuts or seeds.

MyPlate recommends that adults eat at least 8 ounces of seafood per week, which can be achieved by including it in meals about twice per week.

Lean meat options include skinless chicken and turkey, lean cuts of beef and pork (like sirloin or tenderloin), extra-lean ground beef (93% lean or higher), and game meats like bison.

Yes, beans, peas, and lentils are part of the protein foods group and are excellent, fiber-rich sources of protein, especially for vegetarians and vegans.

Processed meats are often high in sodium and unhealthy fats. Limiting their consumption helps reduce your intake of these components, which are linked to an increased risk of heart disease.

Easy methods include adding beans to chili or salads, using tofu or tempeh in stir-fries, topping salads with nuts and seeds, or incorporating hummus into sandwiches and snacks.

Yes, to keep protein healthy, MyPlate suggests using low-fat cooking methods like baking, broiling, grilling, roasting, or poaching, rather than frying.

Yes, MyPlate advises trimming all visible fat from meat and removing the skin from poultry before cooking to help reduce the amount of saturated fat consumed.