High Protein Foods

It’s recommend that on average you consume at least 50 grams of protein a day. But it’s important to make sure you are eating food high in protein in order to get the maximum benefits. Be sure check out our protein rich foods list for great ideas on how to incorporate protein into your diet.

High quality protein in food is important to keep your energized, full between meals, and keep

your body functioning. Most protein sources come from animals such as dairy, eggs, and meat. However, if you choose a vegan diet you can get just as much protein from one-half cup of beans as a 3 oz steak.

Just as it’s important to check the fat, sodium, and sugar content of foods, it’s also important to check the protein content of foods. Foods containing protein help you to feel full in between meals, energized throughout the day, and it’s beneficial towards muscles, growth, and your body’s well being. We’ve put together a list of high protein foods and ways to easily enjoy them in your diet.

High Protein Foods List

Beans- As mentioned before, one half cup of beans contains as much protein as a 3 oz steak! Beans are a cheap, easy solution to just about any meal. Try black beans in a taco for lunch or a side of lima beans with your dinner.

Eggs- One egg contains 6 grams of protein. Eggs also contain many vital vitamins and minerals and all of the essentialamino acids. An egg over-easy is a great breakfast or try a poached egg with spinach for dinner.

Dairy- Milk, cheese, and yogurt are all protein rich foods. Milk contains about 6.3 grams of high quality protein! Dairy products also contain calcium, which is great for strong bones and teeth. Add milk or yogurt to a smoothie and have some cubes of cheddar cheese as a snack- cheddar contains 25 grams of protein for every 100 grams.

Seafood- Seafood is a great way to get healthy, high quality protein. Fishes such as salmon contain Omega-3 Fatty Acids, which is great for the heart and brain. Try salmon with brown rice and kale for an extremely healthy, protein charged dinner.

Poultry- Lean white meats such as turkey or chicken (without the skin) are high in protein low fat foods. Either a turkey sandwich or a chicken salad would be a perfect lunch to get you through the rest of the day without being hungry.

Soy- Soy is a great form of protein for vegans or vegetarians. Studies have shown that 25 grams of soy protein can reduce the risk of heart disease. Try edamame beans as a pre-dinner snack or a glass of soy milk in the morning with breakfast.

Beef- A lean cut of beef is an excellent source of high quality protein. Beef contains about 25 grams of protein and has zinc, iron, and vitamin B12. Try a lean cut of beef with crisp iceberg salad or oven roasted potatoes.

Make sure to buy fresh, healthy food choices to ensure the maximum benefits of high quality protein. If you eat every meal with a bit of protein you’ll feel less hungry throughout the day and be less tempted to overeat or snack on junk food. You’ll also notice your energy levels rising and if coupled with exercise, you’ll eventually have tone, lean muscles. High quality protein is important in any diet and with so many choices of protein to choose from the meal possibilities are endless.

18 Responses to High Protein Foods

  1. renee says:

    yo yoyoyoyoyoyoyoyoyoyoyoyoyoyoy 🙂

  2. Shri says:

    Hi, Im Shri from India... I am a very slow developer and i need immediate supplement to increase ma weight, i look very thin and i feel ashamed to look at myself. Please suggest me some better supplements to increase ma weight.

    • arpee says:

      hello shri
      do not feel ashamed of yourself... if you really want to get buffed, try to go to the gym, before starting any exercise try to drink a pre-work out supplement preferably force factor, then after your work out try to drink a protein shake, muscle advanced whey protein...

      i suggest that you lift weights that you can lift for maximum of 8 reps... and rest for at least 60 seconds each set... this program will help you gain muscle... but it is important to have supplements to maximize the development... you can email me at romulus_protasio@yahoo.com im willing to help you

    • Skinny Wimp says:

      I USED 2 B "CHUNKY"...
      I WENT FROM 211 LBS. TO 146 LBS...

  3. vishal says:

    the information contained in your wbsite is helpful to me in taking protein rich dite

  4. tianca says:

    what is proteins four food sources

  5. Focus 28 Diet says:

    This is a great article. Protein is very important in your diet, especially if you are working out and trying to lose weight and gain muscle! Very well said.

  6. ben scott says:

    popeye's spinach is very good for muscle as shown on the cartoon popeye.

  7. Wayne Clarke says:

    I am ex military and disagree with a protein rich diet. The reason I am such a pro body builder is that i love cake! Chocolate cake is why I got so many medals, and my son is also on course to become pro like me! His head is a bit big though :/

  8. travis says:

    im ay big fan of fruits what about them do they have protein in them

  9. Preeti says:

    Travis - Some high protein fruits are avocadas, bananas, beets, artichokes, peas, blackberries, corn and asparagus.

    Beans are also a great way to eat high protein foods.

  10. Saurabh Agrawal says:

    Banana + Milk is the great protein drink you ever had.

  11. Paul says:

    arpee is right about whey protein.
    I recommend whey protein isolate.
    Only buy natural stuff, there were articles about high mercury in some brands.
    I purchase mine from: bestofwheyprotein.com
    It is unflavored, which means its chemical free and you can mix it with anything you like.

  12. Diman danny says:

    Hi there,

    I am not sure if you can help but if you can. Do please. I weight 85 kg and my height is 1.70 so I want to lose weight but I want to get muscul instead. I am Realy keen about having good body not big but just toned and have abs if I can. I feel that I don't have a goal but at same time I want to change the shape of my body from over weight to a healthy one. I am also interested in a good protein that can help me gain muscul.

    Thank you


    • Jacob says:

      Sand Bag,
      Not sure where you get that info. I raise animals for meat and can assure you that we do not "pump" them full of antibiotics , steroids pesticide laden grains. Get your facts right. They are fed corn and soybeans and a mineral vitamin supplement. NO antibiotics, NO steroids, grains that we eat ourself.

  13. Sand Bag Sam says:

    Why would anyone suggest red meat? Red meat increases cancer risk significantly.
    In all developed nations beef cattle are raised on steroids, GMO grains, and even by products from their own slaughter.

    Animals raised in mass factory farms are pumped full of antibiotics, hormones and other drugs (about 70 percent of all antibiotics and similar drugs produced in the United States are given to livestock and poultry), while being fed an unhealthy mix of pesticide-laden grains.

  14. runnertim says:

    I have been a Bodybuilder for 19 yrs. and I believe the best sources of protein are beans,eggs,chicken and pork. I agree with Sand Bag Sam about beef,although I do enjoy a nice juicy steak now and then.

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