Protein Payout: Quarter pound of carved turkey, 140 calories, 16 g protein

Lean and protein-rich, turkey is an automatic substitute for red meat and deserves props on its own. A quarter-pound of carved turkey contains 140 calories, 16 grams of protein and eight grams of fat. Additionally, turkey is rich in DHA omega-3 acids—18 mg per serving, the highest on this list—which has been shown to boost brain function, improve your mood and turn off fat genes, preventing fat cells from growing in size.