Protein is an awesome part of a healthy diet because high-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time.
Here are some examples of high-protein foods. Remember, during the Feel Great in 8 Challenge, you are shooting for a minimum of 60 grams of protein a day. I’ve seen studies recommending more like 70 or even 130 grams per day, so don’t be afraid to exceed that number.
Chicken Breast (3.5 oz) – 30g
Pork Loin or Tenderloin (4oz) – 29g
Hamburger Patty (4 oz) – 28g
Greek Yogurt (1 cup) – 24g
Most Fish Fillets (3.5 oz) – 22g
Pork Chop (3 oz) – 22g
Steak (3 oz) – 21g
Tuna (3 oz) – 20g
Tofu (1/2 cup) – 20g
Ham (3 oz) – 19g
Cottage Cheese (1/2 cup) – 15g
Soy Beans (1/2 cup cooked) – 14g
Hard Cheeses (Parmesan) – 10g per oz
Soy Milk (1 cup) – 9 or 10g
Most Beans (Black, Pinto, Lentils, etc.) – 7 to 10g per 1/2 cup
Peanuts (1/4 cup) – 9g
Peanut Butter (2 Tablespoons) – 8g
Pumpkin Seeds (1/4 cup) – 8g
Flax Seeds (1/4 cup) – 8g
Almonds (1/4 cup) – 8g
Milk (1 cup) – 8g
Medium Cheeses (Cheddar, Swiss) – 7 or 8g per oz
Eggs (1 large) – 6g
Turkey Breast Deli (1 oz) – 6g
Soft Cheeses (Mozzarella, Brie, Camembert) – 6g per oz
Sunflower Seeds (1/4 cup) – 6g
Cashews (1/4 cup) – 5g
Bacon (1 slice) – 3g
Pecans (1/4 cup) – 2.5g
FYI – 3 oz of meat or fish is about the size or your palm or a deck of cards.
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