high protein foods list

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Save this list for next time you’re looking for protein variety!⁣

ANIMAL PROTEIN SOURCES

  • beef – whole cuts, ground, jerky
  • chicken + turkey – whole cuts, wings, ground
  • pork – whole cuts, ground
  • ham, Canadian bacon
  • beef, pork or poultry sticks + jerky
  • wild game meats – whole cuts, ground, jerky
  • fish + seafood – canned, fresh, frozen
  • eggs + egg whites
  • dairy or egg based protein powder
  • Greek yogurt
  • Greek style kefir
  • cottage cheese

VEGETARIAN PROTEIN SOURCES

  • fish + seafood – canned, fresh, frozen
  • eggs + egg whites
  • egg, rice, pea, soy, hemp protein powder
  • Greek yogurt, Greek style kefir, cottage cheese
  • cheese
  • nuts + seeds, nut + seed butters
  • beans, lentils, peas + products made from these
  • edamame, tofu, tempeh
  • nutritional yeast
  • whole grains: quinoa, wild rice, oats, barley, couscous, millet, kamut
  • meat alternative products: Quorn, Gardein, Impossible Foods, Field Roast + Beyond Meat

VEGAN PROTEIN SOURCES

  • rice, pea, soy, hemp protein powder
  • nuts + seeds, nut + seed butters
  • beans, lentils, peas
  • products made from beans, lentils, peas
  • edamame, tofu, tempeh
  • nutritional yeast
  • whole grains: quinoa, wild rice, oats, barley, couscous, millet, kamut
  • meat alternative products: QuornGardeinImpossible FoodsField Roast + Beyond Meat

HIGH PROTEIN SWAPS

Here are some more tips for hitting that protein target:⁣

>> Have a source of protein each time you eat. When you’re meal planning, think about this macro first and don’t let one meal go by without a hearty serving.⁣

>> Increase the portion size of your protein foods first. In other words, before you go trying to add a ton of new food items to your routine, start by simply increasing the typical portion size of your protein-heavy foods in your meals. ⁣

>> Lean on protein powder if you need to. Cost, convenience, portability are just a few reasons why adding a protein powder could help you eat to your needs on a more regular basis. ⁣

>> Include more plant-based protein foods for variety. Beans lentils, peas, whole grains, nuts and seeds can add flavor and texture as well as vitamins and minerals ALL while providing a protein boost to meals.⁣⁣