HIGH PROTEIN FOODS FOR EVERY DIET
Your body needs protein to build tissues like organs, muscles, and skin. Protein is also used to create vital enzymes and hormones that keep all of your body’s processes going. Muscle building and maintenance (especially when combined with strength training) satisfying hunger, supporting immunity, helping in the healing process, and weight maintenance are all functions of dietary protein and the amino acids that it provides your body.
HIGH PROTEIN FOODS, COMIN’ RIGHT UP!
You get it, protein intake is important for your overall health, so now you want options for how to best include this vital nutrient in your diet in the healthiest way possible. Well, you have come to the right place. This list will give an overview of good sources of protein that you can include in your diet during every meal from breakfast through dinner.
1. Kefir
This cultured milk product contains protein, calcium, Vitamin D and bonus, a collection of probiotics that exceeds what you will find in most yogurts. Most kefir has 11g of protein in a one cup serving. It is a great liquid to use in your smoothie because it adds some of the tang that you get from a juice but is also adding a nice dose of protein.
2. Eye Of Round Roast (Beef)
When selecting beef for its protein content, select cuts that are lower in fat, like eye of round roast or sirloin tip.1 The extra fat that comes into play with some cuts of beef, like a ribeye,2 can appeal more to your taste buds but stick to the high-quality protein that comes along in this tasty meat.
3. Barramundi
If you aren’t familiar with this deliciously meaty and buttery fish, seek it out and give it a try! 6 oz. of barramundi contains 34g of protein plus a nice dose of heart healthy omega-3 fats. If that’s not enough to entice you, barramundi is also a sustainable fish option.11 It is one of those fish that might win over even those who say they hate fish. It is great in fish tacos or simply prepared on the grill with some lemon and Extra Virgin Olive Oil.
4. Amaranth
Of all the grains and seeds, amaranth is higher in protein, offering 4.7g in a ½ cup serving.12 It also contains carbohydrates for energy and fiber for digestive health. This seed is a great addition to soup or as a breakfast cereal with fruit and nuts. This seed is also nice to sprinkle atop your fruit and yogurt to amp up the protein and fiber content of an already nutritious snack.
5. Pork Tenderloin
When it has tender in the name, you know that the meat must be good! In a 6 oz. serving, pork tenderloin will get you a whopping 42g or protein!13 In addition to this, it is lower in fat than a lot of other cuts of meat, and you can cook it up in a jiffy. It works in many styles of cuisine and if you are really in a hurry, you can slice it into medallions and pan cook it in 15 minutes. Cook your pork to 145 degrees F, as the days of cooking pork to 160 degrees are over, hello juicy meat!14
6. Tempeh
Tempeh is sort of like tofu’s younger sibling that we’re all still learning about, but maybe we should consider this vegan protein source a bit more. Tempeh is made by fermenting cooked soybeans which are then formed into a dense cake. It has a nice nutty flavor and really absorbs the flavor of whatever you cook it with. It has a chewy texture that is oh so satisfying. One cup of cubed tempeh will provide you with over 30g of complete protein.15 Next time you see it on a restaurant menu, give it try! Incorporating plant proteins into your diet is not only for vegans, everyone can benefit!16
7. Pinto Beans
Pinto beans have a nice dose of protein, clocking in at 7.7g per ½ cup serving. Coupled with their fiber content, these hearty beans are a winner in the game of satiety for sure. These legumes are delicious in a burrito, in dip, in soup, or just as a nice simple side dish. They are easy to get your hands on and they are inexpensive. Need I say more?
8. Turkey Breast
Super low in fat, turkey is a great way to get clean protein into your rotation. Roasting a turkey breast takes way less time and effort than your Thanksgiving bird, and it is quite versatile. You can put it on salads, use it in soups, or even pasta dishes in place of chicken. In a 3 oz. serving, you can count on 25g of protein and just under 2g of fat. How awesome is that?
9. Greek Yogurt
It might have seemed exotic 10 years ago, but can you imagine going to the grocery store and not having a massive selection of Greek yogurt to choose from? We love Greek yogurt because it delivers more protein with less sugar compared to its big bro, “regular” yogurt. It typically offers around double the protein of a traditional yogurt on a gram for gram basis.18 Greek yogurt has been strained of the whey, which gives it its nice thick texture. The thick texture of Greek yogurt makes it an awesome addition to dips and sauces, you can even use the unflavored low fat variety as a replacement for sour cream. Goodbye fat, hello protein!
10. Canned (Or Pouched) Tuna
Convenience, check. Yummy flavor, check. High in protein, check. Tuna’s stats are pretty untouchable as a high protein food. In a 3 oz. serving of tuna in water, you are looking at 16g of protein, 0g carbs and less than 1g of fat. It’s practically pure muscle fuel. I love a good spicy tuna roll as much as the next person but having a super convenient and super healthy option like canned tuna in your nutrition lineup makes it simple to make smart, high protein choices.
11. Seitan
Also known as wheat meat, seitan is made with wheat gluten. While gluten may have taken on a scary status because of the abundance of gluten free products on the market, it is fine to eat as long as you have not been diagnosed with celiac disease or gluten intolerance. You will benefit from 21g of protein in just a 1/3 cup serving of deliciousness, and it only has 2g of fat!19 Seitan has a texture that is surprisingly close to that of chicken and if you see seitan buffalo wings on a menu, snatch those up for yourself!
12. Chicken Breast
The beauty of a chicken breast lies in the simplicity and versatility. You can prepare it in countless ways, and it is nearly all protein, so you can get the protein your muscles need without the extra “stuff” that you don’t. Half of a boneless, skinless chicken breast contains over 25g of protein.20 Perfect for that post-workout meal.
13. Almond Flour
With 6g of protein in ¼ cup,21 almond flour is a great way to add protein to breading for meats, the breadcrumbs for meatballs or to your pancake batter. It’s a more protein rich choice than traditional breadcrumbs, and an easy pantry staple.
14. Eggs
Eggs have been called the perfect protein because they are a highly bioavailable source of protein that you can do pretty much anything with. You can have them scrambled, in a frittata, hard-boiled, poached or put them on top of veggies, rice, toast, etc. What can’t you put an egg on? They are a convenient way to add a pop of protein to pretty much any meal or snack.
15. Dairy-Based Protein Powders
Whey protein concentrate, whey protein isolate, casein, milk protein concentrate, and milk protein isolate are some of the types of dairy-based protein powders that are readily available. The beauty of these yummy drink mixes is that they contain lots of protein (usually ranging from 15-30g per serving), and are typically low in carbohydrates and fat. You can find these protein products in virtually any flavor, so you will never get bored! Not only do dairy-based protein powders taste incredible, but there are also benefits for weight management and muscle building. When taken in combination with a healthy diet and strength training regimen, dairy proteins can be highly beneficial for muscle maintenance and growth in both young and older individuals.22
16. Hemp Hearts
Looking for a protein-rich addition to yogurts, smoothie bowls, and salads? Look no further than hemp hearts.24 These are the seeds of a hemp plant, technically a nut, and have been consumed for thousands of years.
17. Lupin Bean
What’s old is new! The lupin bean has been traced back for over 4,000 years of human history, but it is really making a comeback. This bean, well actually legume seed, contains about 30-40% protein,26 and can be found in protein powders and baking mixes in addition to their whole form. Take another cue from the Mediterranean diet and give the lupin bean a try with some Extra Virgin Olive Oil, garlic and fresh herbs!
18. Tofu
Like its other vegetarian protein friends, tofu is a versatile and high-quality protein source that you can roast, sauté, bake, pan-fry, blend in a smoothie… the list goes on and on. A half-cup of cubed tofu will add 21g of complete plant protein to your meal.27 Depending on how you prepare it, it can be crispy or soft, complementing most any type of recipe. There area other plant protein powders available in powder form that are great to incorporate into your diet.
19. Mock Meats
Over the past few years, new innovations in the food industry have brought us a new category of vegan and vegetarian meat substitutes. These are different from tofu and tempeh because they are seeking to mimic the flavor, texture and even appearance of meat. These products taste surprisingly like meat and offer around 20g of protein per serving. If you are interested in reducing your animal protein consumption, but afraid you’ll miss eating meat, mock meats are a must try.28
20. Lentils
Another unsung hero in the kitchen, there is a huge variety in types of lentils (red, yellow, French, green, etc.), each with their own unique qualities. With about 9g of protein in a ½ cup, these are easy to cook up for the week and use them to add to your salads and soups to pump up the protein content. Easy peas-y.
Protein Options For Every Diet
Whether you are an omnivore, vegetarian, vegan, pescatarian or flexitarian, hopefully this list gives you some new foods to help you add more protein rich foods to your diet so you can reap the benefits of this vital nutrient. Next time you visit a restaurant or the grocery store, get out of your protein rut and add something new to your repertoire when looking at other protein powder sources!
