Foods High In Protein

There are many foods high in protein!  What YOU need to do is figure out which ones you like, and then make sure that you are eating them just about every time you eat throughout the day.

Design your meals around a lean protein and then choose a healthy carb (fruits, veggies, etc.) to go with it. 

There are also many ways to have protein included as a snack…this will help satisfy your appetite until you have your next meal. 

Examples of healthy protein snacks could be: cottage cheese, yogurt, almonds and sunflower seeds, just to name a few. 

Protein shakes can also be a great snack or an occasional meal replacement!

One of the reasons you have probably gained weight is because you eat TOO MUCH!  Many people eat too much processed foods, especially carbs, like cakes, cookies, candy bars, donuts, chips, pasta, etc.

1) This makes your insulin levels shoot to high levels.
2) High insulin levels make you crave more carbs to “feed the beast”. 

Eating protein fills you up without such a serious rise in insulin. 

Healthy proteins can be divided into about 7 different categories.  This list are by no means a complete list, nor are they listed in any certain order - it is just meant to give you an idea of what foods contain protein.  I have listed the approx. grams of protein for each category.

For a very detailed list of foods high in protein, check out:  www.highproteinfoods.net, or try their Protein Lookup Tool below! 


Meats (about 7 grams/ounce)
Beef
Ham
Lamb
Pork

Poultry (about 9 grams/ounce)
Chicken
Duck
Goose
Turkey

Eggs
(about 6 grams/egg)

Chicken
Duck

Beans and Peas (about 12 grams/ ¼ cup)
Soybeans (tofu, soymilk, soy nuts, etc.)
Black beans
Pinto Beans
Lentils
Chick peas

Nuts and Seeds
(5-7 grams/ounce)

Almonds (also almond milk)
Cashews
Peanuts
Peanut butter (8 grams/2 tablespoons)
Pistachios
Pumpkin Seeds
Sunflower Seeds
Walnuts
Chia Seeds

Seafood
(about 5-9 grams/ounce)

Salmon
Tuna
Trout
Catfish
Flounder
Snapper
Crab
Lobster
Shrimp

Diary
Milk (8 grams/cup)
Cheese (7 grams/ounce)
Cottage Cheese (28 grams/cup!)


Find out what foods that are high in protein that you like, and be sure to include them in almost every meal! 

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