BEST PROTEIN FOODS

Halibut topped with green curry has a lot of protein

Most women should eat about 46 grams of protein a day

If you're pregnant, breastfeeding, or a competitive athlete,
ask your doctor how much you should have


YELLOW FIN TUNA (3 oz)
25 grams

You'll also benefit from the healthy amount of B vitamins
& the potent antioxidant selenium in its flesh

CHICKEN BREAST OR TURKEY BREAST (3 oz)
24 grams

ANCHOVIES (3 oz)
24 grams

Because of their size, they don't accumulate toxins the same way that bigger species do
To reduce their saltiness, soak anchovies in water for 30 minutes, then drain & pat dry

HALIBUT ( 3 oz)
23 grams
Pacific Halibut is generally considered a more sustainable choice than Atlantic
Halibut reigns is the best fish for building muscle
Each serving also has only 2 g of fat, making halibut even better for you

GREEK YOGURT (8 oz cup)
23 grams

Plain greek yogurt has 3 times less sugar than flavored

STEAK (3 oz)
23 grams
- Chuck
21 grams - Brisket
18 grams - Ribs

SOCKEYE SALMON (3 oz)
22 grams

Pacific Salmon is a more sustainable choice than Atlantic & has 25% more protein
Also the benefits of its fat-fighting long-chain omega-3 fatty acids
Look for salmon with the skin still intact, as it provides added flavor during cooking

LIGHT TUNA (3 oz)
22 grams

Light tuna actually provides a little more protein than more expensive canned white tuna
Buy water-packed tuna instead of the oil-packed tuna

TILAPIA (3 oz)
21 grams
Builds muscles
Look for American-farmed tilapia, which is a safer choice than tilapia imported from Asia

GROUND CHICKEN BREAST (3 oz)
21 grams

SARDINES (3 oz)
21 grams

They deliver plenty of omega-3 fats & vitamin D

GROUND BEEF 95% LEAN (3 oz)
18 grams
This meat is also a good source of creatine
Grass-fed beef is more nutrient-dense than its factory-farm counterparts

PROTEIN SHAKES (1 C)
16 grams

Make sure the drink you choose contains a source of protein in the ingredient list such as whey protein and not just fruit, which can quickly send you into a sugary overload

COTTAGE CHEESE (1/2 C)
14 grams

Be careful because cottage cheese has a lot of sodium

DRIED LENTILS (1/4 C)
13 grams
Dry lentils will raise your intake of protein, fiber & a range of vital minerals

Unlike dried beans, lentils don't require an annoying pre-soak
Simply simmer them in a pot of water until tender, about 20 minutes

SOBA NOODLES (3 oz)
12 grams

These buckwheat noodles contain more protein than most wheat-based noodles
They also cook in about 1/2 the time as whole-wheat pasta

To remove the excess starch that can make the noodles gummy,
it's important to rinse cooked soba after draining

TOFU (3 oz)
12 grams per
Slices of firm tofu work well in stir-fry or on the grill to infuse them with some smoky flavor

EDAMAME (1/2 C)
8 grams
These green soybeans will give your diet a boost of plant protein, fiber, vitamins & minerals

LOW-FAT MILK (8 oz)
8 grams

PEANUT BUTTER (2 T)
8 grams

Don't buy the reduced-fat versions because all they do
is replace the healthy fat with not-so-healthy sugar


QUINOA
8 grams ( 1 C)

South American quinoa is a rarity in that it contains a full arsenal of essential amino acids
This means that it's a complete protein with muscle-making potential

Toasting quinoa in a dry skillet or saucepan before simmering it in water
can enhance its natural nutty flavor

SOY MILK (1 C)
8 grams

While most non-dairy milks are light in protein, soy milk is the exception

GREEN PEAS (1 C)
7 grams

They're a good source of fiber to help keep cravings for junk food at bay.

When buying frozen green peas make sure you can feel the individual peas
A larget pea ice cube means they've been thawed previously & then re-frozen
This can degrade quality

EGGS (1 large egg)
6 grams
Keep an eye out for cartons containing eggs with extra omega-3 levels
to make your morning scramble work even harder for you

MIXED NUTS (2 oz)
6 grams
Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein
& healthy unsaturated fats to your diet

If you're watching your sodium intake, look for packages labelled "unsalted"

WHEAT GERM (1 oz)
6 grams
Best to store wheat germ in the refrigerator or freezer

 

Return to DIET DIRECTORY

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