Foods high in protein should be a staple of everyone's diet. Besides being absolutely essential in helping your body build big, bulging muscles, a new study proves that even Grandma needs protein to preserve her healthy (no matter how small) muscle mass.
So, the question becomes, "What are the healthiest, leanest, and tastiest protein sources?" Below is a list, in no particular order, of the 10 best foods high in protein. Vegetarian? We've got you covered too with a mix of non-meat products, so no excuses!
- Chicken Breast – 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice.)
- Turkey – About 7 grams of protein per ounce
- Tuna – 6 oz. can, 40 grams of protein
- Salmon – 3.5 oz., 27 grams of protein
- Eggs – 1 large, 7 grams of protein
- Milk – 1 cup, 8 grams of protein (Go with 1% or skim)
- Cottage Cheese – 1/2 cup, 15 grams of protein
- Almonds, Peanuts, Cashews – 1/4 cup, 8grams, 9 grams, 5 grams of protein
- Peanut Butter – 2 Tablespoons, 8 grams of protein
- Yogurt – 8-12 grams of protein per cup
Add at least a few of these to your grocery list this week, and give your body the tools it needs to grow (or maintain in Grandma's case)!
While you should get the majority of your protein from whole foods, a protein supplement can provide a quick and convenient source as well. Have a protein shake between meals to keep your metabolism working:
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Congratulations on being included in the NutritionFrenzy.com’s Health and Fitness Forum. I have a similar post called “Top 10 Reasons to Exercise†that can be found at http://marylandpersonaltrainer.com/wordpress/weight-loss/top-10-reasons-to-exercise.
Congratulations on being included in the 1st Edition of Fitness for Moms Blog Carnival. I have a similar post called “Top 10 Reasons to Exercise†that can be found at http://marylandpersonaltrainer.com/wordpress/weight-loss/top-10-reasons-to-exercise.
Hi—I would add to your list beans, eggs, rice, pasta, and fresh (organic is best) dark green veggies. Good list if you take away all the meat, meat sucks.
Happy Monday,
The Groovy Veg.
Great additions Missy, and thanks for the additional vegetarian options, but I still love my Grilled Chicken Breasts! ;)
very nice list there but to bad I’m vegan so only 2 on that list apply to me, hehe.
I wanted to point out that hemp seeds are around 40% protein, spirulina is around 60% protein and spinich is about 50% protein so if your vegan like me, those are really good alternatives.
Thanks for the daily tips fitbuff!
Great additions Alex. Just goes to show that you can get enough protein from your diet, no matter what dietary program you choose.
Hey,
I agree with this list completely, and what’s great is that with protein-packed foods, they actually taste good! Well, except for cottage cheese..=)
Seriously, though, thanks for this comprehensive list. Take care,
Kyle
I agree Kyle, I’m not a fan of cottage cheese either!
I was searching for something just like this, thanks!
new here trying to change my eating habbit. can anyone help me get started.
@Miriam: No problem, glad you found what you were looking for.
@Mary: A great place to start is right here on this page. Try out a few of these lean protein sources and combine them with some fruit and veggies.
AWESOME blog! This article is important about foods that are high in protein. But people also should know that milk and cottage cheese are high in casein protein which can halt muscle wasting and improve overall protein balance equaling greater gains in the gym!
We just got Mom {77} out of the hospital. The doctors want her to be eating foods high in whole cell protien for awhile. Do you have any that you can add to the list of 10?
Good almost-complete list of complete protein sources. :-)
Really, this list has something good for everyone. Also, oatmeal has good protein in addition to being an excellent source of complex carbohydrates. Delicious food-combining small meal – 1/2 cup cooked oatmeal, 1 TBSP peanut butter, 1 TSP honey.
Thanks for promoting a healthy life style. I think it is so important. Keep up the informative articles. Adrian
i am grateful for this website because it is helping me wit my nutritional science exam
Thank you for the tips! ive lostr almose 45 pounds by eating the top 10 healthy proteins!!!
id recomend this to anyone who would like to loss weight!
thank you!~
:)
Im currently building muscle mass and cutting my body. This includes abs, forarms, pecks, legs, and biceps. I was wondering if anyone had any advice on a high protein diet i should go on in order to improve muscle gain and rapid growth. Thanks
Great to hear Rachel, and good luck with the exam!
Excellent progress Brooke, keep up the great work!
I want to increase my proteein intake, but do not want to lose any weight, I’m 5’2″, 114 lbs. What can I add to balance the weight. Any suggestions for a shake including egg whites.
Great tips, I love eggs, cheese and yogurt. Chicken is a great too but not too often.
Come on, where’s all the steaks!!
Haha, it’s funny, my girlfriend has never been able to lose weight effectively until I told her to eat protein. When she started adding protein she started losing weight like magic! Unfortunately she doesn’t like meat very much so that didn’t prove so effective in the long run anyway!
HI EVERYONE!!! I HAVE A BIG FAMILY AND I ‘VE BEEN WANTING FOR ALL OF US TO EAT HEALTHY. I HAVE YOUNG ONES SO I DO NOT KNOW WHAT GOOD HEALTHY THINGS TO MAKE THAT ALL OF US WILL ENJOY ANYONE HAVE ANY TIPS TO SAHRE!!!!!!!!!!! THANKS : )
Great list of clean protein sources! When it comes to staying lean and building muscle mass, protein is a very important part of the puzzle. I wish more people would realize just how important it is to eat a lot of clean whole food protein sources throughout the day.
I have just recently had the Lap-Band surgery. I am told to eat a lot of protein. I am doing that and lost 22 pounds in 2 months. I am so thankful for sites like this. Gives me good idea on what to eat. I also like the comments said and get some good ideas from you all. Thanks and this time next year I should be the weight I want to be..
dear sir plz send List of High Protein Foods from Processed & Meat Products
chat
Good simple list. So many people do realise how simple eating healthy can be…
i want to lose weight the healthy and fastest way,,,
This is really helpful. I just started my weight loss journey, I am 5’6″, 149.8 lbs. , and I have big love handles, my goal weight is 125, So I am looking for something like this, to get the perfect amount of protein in my diet.. Hope it will all work! :) Thanks again!
Everyone forgot THE most important one :SOY. It is the ONLY plant based protein that is COMPLETE. Soy milk and any of the Solid soy products are great. I mix soy milk, water and at least 6 ice cubes in a BIG glass ( $1.00 store, big handle and “bumps” around the outside. It is OK with boiling water for hot drinks too, just don’t fill it on a hard surface. A wooden cutting board is safest). Soy milk is thick, so even watered down it tastes swell… adding a half spoonful of decafe powder is OK too. I even mix it with tomatoe juice for a between meal pick me up;NO cooking.
Thanks for the list I had no idea
Can, you tell me? How to combine low carbs with high protein for a balance diet?
Any ideas. I want to combine low carbs with high protein intake.
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