High Protein Foods
Here are some of my favorite high protein foods.
Protein is one of the three major macronutrients, and you can’t live without it. Protein helps you rebuild muscle tissue and grow stronger, and it also helps you to feel full while eating less, lose body fat and stay healthy. High protein intakes can even help you keep fat gains at bay during weight gain cycles.
Here are some of the best high protein foods out there to help you rebuild better and stronger.
Turkey Breast
Turkey breast is an awesome high protein food. It is a great alternative to chicken breast, has a nice flavor and a low fat content, especially when you eat it without the skin. Turkey breast contains iron, selenium and b vitamins. It’s great all year long.
Additionally, turkey breast contains 25 grams of protein for a 3 ounce, 120 calorie serving.
Salmon
Salmon is one of my personal favorite high protein foods. It contains Omega 3 fatty acids which may reduce inflammation, it’s heart healthy, and it may reduce depression.
It’s delicious with a bit of olive oil and lemon, and you can eat it baked, grilled, or smoked.
A 3-4 ounce serving has 20-22 grams of protein.
Lean Beef
In moderation, lean beef is a good source of protein, iron and other vitamins. Lean red meat has just one extra gram of saturated fat than chicken. And it’s delicious. A nice lean cut steak is a real treat at the end of a long week.
Go for cuts with names ending in “loin” and omit fatty cuts like prime rib.
A 3 ounce serving of lean beef has over 25 grams of protein.
Ground Turkey
Lean ground turkey makes excellent burgers, filling for tacos and lean meatloaf.
I promise, you are going to love turkey burgers if you have not tried them already.
One 170 calorie serving of ground turkey has over 20-22 grams of protein.
Chicken Breast
Chicken breast is actually a good source of iron and b vitamins. You can cook it many different ways and flavors to add interest to this basic poultry.
A 3 ounce serving has 23 grams of protein and just 110-130 calories.
Tuna
Tuna is a delicious, luxury fish whether cooked or raw. It is a great source of Vitamin D, Omega 3s and more.
It contains 43 grams of protein per 1/2 fillet, for roughly 200 calories.
Greek Yogurt
Now here is a great vegetarian option, ripe with calcium and vitamin D. Milk proteins might be an especially great choice after workouts to rebuild muscle proteins.
With just one six ounce serving of Greek yogurt, you will get 10-15 grams of high quality protein.
Protein Powders
Protein powders are actually a great way to eat more protein easily. You can make shakes, protein cookies, cakes and other recipes. I would recommend whey or casein protein powders.
You will consume 15-25 grams of protein per single scoop of protein powder.
Shrimp
Shrimp is a low calorie protein source high in selenium, vitamin B12, Iron and more.
It’s tasty and luxurious, and a nice break from other sources of protein.
14 or 15 shrimp have about 25 grams of protein and just a little over 100 calories.
Tilapia
Tilapia is a low calorie fish that is great in fish tacos or other recipes. It’s high in Niacin, Vitamin D, Vitamin B 12, Selenium, Phosphorus and Niacin.
It has over 24 grams of protein for a 3 ounce serving.
Cottage Cheese
This is another other great vegetarian option high in calcium and vitamin D. It is also high in phosphorus, selenium and vitamin B 12.
For an eight ounce, 220 calorie serving, you will get over 25 grams of protein.
Skyr
This is the Icelandic treat that is creamier, tastier and thicker than yogurt. It is a nice snack, and it’s tasty with fruit, nuts or a bit of granola mixed in too.
One six ounce serving has about 15-25 grams of protein, for just around 100 calories.
Low Fat Ricotta Cheese
Are you surprised this one made the list? Don’t be! This ingredient can be added to make the perfect lasagna. It contains both whey and casein protein and might be the perfect choice for post-workout recovery.
A quarter cup has over 5 grams of protein and just 50 calories.
Quark
This is another Scandinavian dairy product you will like. It does not have the same tangy aftertaste of yogurt, and it is thick and creamy and good with mix ins too.
One six ounce serving of Quark has about 15-17 grams of protein and just 100-150 calories.
Egg Whites
While yolks do carry some nutrients that are good for your health, the whites are pure protein.
One 20 calorie egg white has 4 grams of protein. But if you want to eat the yolk with it, you bump the protein up to 7 grams.
Pork Tenderloin
This is another nice, flavorful alternative to chicken or beef. It’s a good source of vitamin B6, Vitamin D and Magnesium.
One 3 ounce, 200 calorie serving has 23 grams of protein.
Edamame
This is a great healthy snack and vegan protein source. Edamame have iron, calcium, vitamin D and magnesium.
A one cup, 189 calorie serving has about 10 grams of protein.
Tofu
Tofu can be a great addition to protein shakes to make them silky or smooth. Chopped tofu is actually quite tasty in a wok dish or stir fry.
One 1/2 cup, 90 calorie serving has about 8 grams of protein.
Final Thoughts
Protein is a vital nutrient and many of us would do better if we included more protein at each of our meals. Which of these protein heavy foods do you like and why? Let me know in the comments below.
