I got a text from a friend recently asking me for a list of high protein foods to eat. While many people are interested in ways to get more protein in their diet, this friend is pregnant with twins!
I’m a huge fan of balance in eating from all the food groups. However, a list of protein ideas is right up there next to veggies as the food group that people struggle to get enough ideas. Fruit and grains are a cinch to eat enough of, but protein and vegetables take planning and attention!
I do like to keep a list of high protein foods to share with people because it can be as simple as selecting something from the list for each meal. Here are my 25 favorite sources of protein in order of how often I eat them!
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If you are looking for a comprehensive printable list of high protein foods with their calories and protein grams, print this one here!
This list of high protein foods is just something to get you started. There are tons of other great foods that are high in protein. Let me know what high protein foods you like to eat often!
I recently wrote about my 1200 calorie day, and there was 116 grams of protein by the end of the day. You can see that 1200 calorie day here. But, usually, I try to get 25 grams spread out of four meals. A typical day will look like this:
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Want to lose weight, but don’t know what to eat? Get your 7 day free high protein, low calorie meal plan here!
I have another list for you! This printable gives you ideas of foods to eat from each food group, including protein, that you can print and take to the grocery store! (Portion Plan Food List)This list and the high protein foods list will help you bring home foods for success!
Amy Roskelley, Bsc. MBA, ACE, AFPA, IAP, IPEis a health & fitness professional with a Bachelors of Science in Community Health from BYU. Masters of Business (University of Utah) Certified Personal Trainer (ACE), RRCA Running coach, Certified Personal Chef (IAP), and Certified as a Nutrition & Wellness Consultant (AFPA), Certified Mind, Body, Eating Coach. (IPE)
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She is the creator of many low calorie recipes author of weight loss books. Mother of 3, runner, and NPC Fitness competitor.is no longer supporting older versions of your web browser in order to ensure that user data remains secure. Please update to the latest version.
For people who want to live a healthier lifestyle! No matter what your goals are, though, focusing on an optimal protein intake daily can support ANY transformation goal!
Once you purchase this listing, you will be able to immediately download the file pictured above. YOU WILL RECEIVE ONE PDF FILE WITH CRISP-DETAILED GRAPHICS.
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I printed this off in high res & it came out great. Iaminated it for handy quick reminders. I am very happy with my purchase :)
Hi Kerin, thanks so much for your feedback! I am glad it came out great, I hope you find it useful, and let me know if you need anything else! Make it a great day, Fausti 🤗
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Hi Gary, thanks so much for your review! I am glad, you found the chart helpful. Let me know if you have any questions. Make it a great day! Fausti
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High Protein Meal Preps For Lunch
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Top 10 Foods Highest In Protein
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You’ve probably heard that protein is good for you but don’t know where to start. I have a handy list of high protein foods that you can download here! You can also scroll to the bottom for a guide right on this page.
Protein is the building block of the human body! It’s not just for bodybuilders, either- it’s vital for every person, young and old.
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Our body naturally makes some amino acids, which are the building blocks of protein. There are certain amino acids, essential amino acids, that we can only get through food. And that’s why we need to make sure we’re eating enough protein.
According to Mayo Clinic, the bare minimum is 50-ish grams per day, with anywhere between 50 and 100 grams as the average.
It varies from person to person, depending on your height, weight, activity level, etc. And for the most part, we don’t need to worry too much about how much protein we’re getting.
Free Protein Diet Chart
If you lift heavy weights or are extremely physically active, you may want to pay more attention to how much you’re eating.
I’m a long-distance runner and I also do yoga. I actually need more carbs than protein; but at around 130 pounds, I am for 100 grams of protein every day.
A lot of foods have at least some protein in them, like vegetables and some grains. If you follow an all-around healthy diet, you may be getting what you need.
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Animal products, like meat, tend to have the most protein while being low-carb. Lean meats, like chicken, lean beef, and lean pork, tend to have lower fat as well. Fish is also a good source of protein- Canned light tuna is super cheap and is a staple in my house!
In addition, lean meat has fewer calories and is naturally low-carb! Meat is mostly made up of protein, which makes it a good choice if you’re trying to lower your calories.
A lot of dairy products are high in protein, too! Cottage cheese and Greek yogurt are super high in protein, while some cheeses can be a good protein source as well. Dairy milk can be an easy way to get in protein, especially if you use it in smoothies or cereal.
Printable High Protein Grocery List
Most vegan sources also tend to be higher in carbs. That’s not a bad thing for a typical healthy person, but consult with your doctor if you have medical issues like diabetes that recommend you follow a low-carb diet.
Because vegans leave out a food group or two, it might take more effort to get in more protein. I tried a vegan diet for awhile, and found that adding beans or lentils to at least one of my meals every day really helped up my protein intake.
If you’ve gone to the grocery store recently, you may have seen some products that say they have extra protein inside. Protein chips, protein bars, protein shakes, protein powder,
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