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LENTILS: 1.5 cups = 27g protein. A mere 1.5 cups of lentils contains just as much protein as a 3 oz chicken breast, but lentils contain the dietary fiber, copper, phosphorus, and manganese that you can’t get from meat. Look for veggie patties made from lentils at your local health food store to effortlessly swap out the chicken on Meatless ...
- 6 Top Fat-Burning Plant Foods
A half cup of black beans provides the body with 100...
- 6 Top Fat-Burning Plant Foods
Jul 20, 2023 · Fun fact: They contain the most protein than any other nut out there, with about 9.5 grams of protein per 1/4-cup serving. “Be sure to choose a natural peanut butter, as most traditional brands ...
- Quinoa
- Tofu
- Cheddar Cheese
- Almonds
- Black Beans
- Chickpea Pasta
- Greek Yogurt
- Peanut Butter
- Sprouted-Grain Bread
- Pumpkin Seeds
1 cup cooked quinoa = 8 g protein This protein-rich whole grain delivers 8 grams of protein per cup. Quinoa is also a rare complete plant-based protein, which means it provides all the essential amino acids. Not to mention, quinoa delivers 5 grams of healthy fiber per cup and cooks up quickly. Pictured recipe: Soy-Lime Roasted Tofu
1/2 cup = 22 g protein Tofu is a vegan and vegetarian powerhouse protein. Half of a cup delivers 22 grams of protein. Tofu is a very versatile protein—think of it like a blank slate for many flavors and dish types. Scramble it with spices and spinach for an easy breakfast, add it to a stir-fry or give silken tofu a try in smoothies. Pictured recipe...
1 ounce = 6.8 g protein An ounce of cheese just edges out an egg with its protein content, with Cheddar cheese clocking in at almost 7 grams per ounce. Cheese has gotten a bad rap for being higher in saturated fat and sodium, but turns out cheese is healthier than we used to think. It makes a great snack on its own (or as part of an awesome cheese ...
1 ounce = 6 g protein While almonds are high in fat, it's the heart-healthy kind that's good for you and helps keep you full. They are also rich in protein, with a 1-ounce serving delivering 6 grams of protein. Try slivered almonds on top of your salad, or spread nut butter on your toast. Pictured recipe: Black Bean Tacos
1/2 cup = 8 g protein Black beans, or any beans really, are often overlooked as a protein source. But whether you use them as taco filling, stir them into soup or whir them into dips, beans are a great source of the filling nutrient. A half cup of cooked black beans offer 8 grams of protein, and other legumes offer similar amounts. For the same hal...
2 ounces = 14 g protein We don't often think of a bowl of pasta as being protein-rich, but new bean pastas are changing that. These relatively new noodles use bean flours instead of semolina to give you a meal that's packed with protein and fiber. Chickpea pasta doesn't taste quite the same as typical wheat-based pastas—the texture is a little hear...
7-ounce container = 20 g protein Greek yogurt is higher in protein than regular yogurt, so it delivers a lot more protein than an egg, at 20 grams per 7-ounce serving. Probiotic-rich yogurt is excellent at breakfast—try a parfait with berries and granola, or add it to your smoothie. Pictured recipe: Peanut Butter Stuffed Energy Balls
2 Tbsp. = 7.7 g protein Humble and classic, peanut butter does more than make up half of a PB&J sandwich. It actually delivers a nice boost of protein to toast, noodles, smoothies and oatmeal, delivering just over 7 grams per serving. For a protein-rich snack, spread peanut butter on apple slices or celery sticks. Pictured recipe: Sprouted-Grain To...
2 slices = 8 g protein Most of us don't think of bread as a protein source, but it actually does have some. Some whole-wheat breads have 3 to 5 grams per slice. Make a sandwich on sprouted-grain bread and you'll get 8 grams of protein (and that's not including any of the fillings inside). Sprouting grainshelps their natural sweetness and nuttiness ...
1 ounce = 8.5 g protein Pumpkin seeds, or pepitas, are protein-rich seeds. Snack on them on their own or add them to muffins, trail mixes or quick breads. A 1-ounce serving of pumpkin seeds has 8 grams of proteinand also delivers zinc, which supports your immune system, and magnesium, a mineral that helps keep your heart healthy.
- Chicken breast. Chicken is one of the most commonly consumed high protein foods. The breast is the leanest part. Each 3-ounce (oz), or 85 g, serving of roasted, skinless chicken breast will provide you about 27 g of protein and 140 calories (4).
- Turkey breast. Turkey is a low fat source of protein. The breast is the leanest part of the bird. Each 3-oz (85-g) serving of roasted, skinless turkey breast contains about 26 g of protein and 125 calories (8).
- Egg whites. Like most other animal foods, eggs have high quality protein that contains all the amino acids. Most of the vitamins, minerals, and antioxidants in eggs are found in the yolk.
- Dried fish. Dried fish is a tasty snack that comes in many varieties. For a high protein, low fat option, choose cod, halibut, haddock, or flounder. Just 1 oz (28 g) of dried fish can provide 18 g of protein (12).
Chicken breast, skinless – 1 cup (245g) = 75.9g protein; Chicken breast, skin eaten – 1 cup (245g) = 67.2g protein; Salmon steak – 1 cup (245g) = 62.4g protein; Ground beef 5% fat – 1 cup (217g) = 59.1g protein
Jul 18, 2024 · Chicken. Chicken has 31 grams of protein in about 3 cooked ounces, and it is an excellent source of lean protein. "It's also high in selenium, phosphorus and B vitamins, [which] are building blocks of a healthy body and directly impact energy levels and brain function," says Magryta. Plus, selenium is great for thyroid health, she adds.
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Jun 23, 2023 · Generally, animal proteins are known as complete proteins, meaning they contain all nine essential amino acids. While some plant proteins, including pea protein and soybeans, are also complete ...
