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View Full Version : What foods are high in Protein besides these?



Goonerman007
11-22-2009, 02:44 PM
I am tuning my meal plan after week 1 of my original plan. The original plan was very few food choices, and I now realize that I need more variety!

So far, I eat CHICKEN BREAST 4x per week. TUNA 4x per week. And EGG WHITES (30 per week). I am also taking WHEY PROTEIN. And lots of COTTAGE CHEESE. And I eat SALMON once per week.


I need help to find more sources of Protein! Here is the problem, can't be the following...

1) Beef - (I don't eat Beef)
2) Fish/Seafood - (I'm eating enough Tuna and Salmon, don't want any more)



I need some help! Thanks, as always :)





edit: and it has to be something very easy to prepare, hopefully I get some ideas.

00200293
11-22-2009, 03:05 PM
I am tuning my meal plan after week 1 of my original plan. The original plan was very few food choices, and I now realize that I need more variety!

So far, I eat CHICKEN BREAST 4x per week. TUNA 4x per week. And EGG WHITES (30 per week). I am also taking WHEY PROTEIN. And lots of COTTAGE CHEESE. And I eat SALMON once per week.


I need help to find more sources of Protein! Here is the problem, can't be the following...

1) Beef - (I don't eat Beef)
2) Fish/Seafood - (I'm eating enough Tuna and Salmon, don't want any more)



I need some help! Thanks, as always :)





edit: and it has to be something very easy to prepare, hopefully I get some ideas.


Beef

* Hamburger patty, 4 oz ? 28 grams protein
* Steak, 6 oz ? 42 grams
* Most cuts of beef ? 7 grams of protein per ounce

Chicken

* Chicken breast, 3.5 oz - 30 grams protein
* Chicken thigh ? 10 grams (for average size)
* Drumstick ? 11 grams
* Wing ? 6 grams
* Chicken meat, cooked, 4 oz ? 35 grams

Fish

* Most fish fillets or steaks are about 22 grams of protein for 3 ? oz (100 grams) of cooked fish, or 6 grams per ounce
* Tuna, 6 oz can - 40 grams of protein

Pork

* Pork chop, average - 22 grams protein
* Pork loin or tenderloin, 4 oz ? 29 grams
* Ham, 3 oz serving ? 19 grams
* Ground pork, 1 oz raw ? 5 grams; 3 oz cooked ? 22 grams
* Bacon, 1 slice ? 3 grams
* Canadian-style bacon (back bacon), slice ? 5 ? 6 grams

Eggs and Dairy

* Egg, large - 6 grams protein
* Milk, 1 cup - 8 grams
* Cottage cheese, ? cup - 15 grams
* Yogurt, 1 cup ? usually 8-12 grams, check label
* Soft cheeses (Mozzarella, Brie, Camembert) ? 6 grams per oz
* Medium cheeses (Cheddar, Swiss) ? 7 or 8 grams per oz
* Hard cheeses (Parmesan) ? 10 grams per oz

Beans (including soy)

* Tofu, ? cup 20 grams protein
* Tofu, 1 oz, 2.3 grams
* Soy milk, 1 cup - 6 -10 grams
* Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
* Soy beans, ? cup cooked ? 14 grams protein
* Split peas, ? cup cooked ? 8 grams

Nuts and Seeds

* Peanut butter, 2 Tablespoons - 8 grams protein
* Almonds, ? cup ? 8 grams
* Peanuts, ? cup ? 9 grams
* Cashews, ? cup ? 5 grams
* Pecans, ? cup ? 2.5 grams
* Sunflower seeds, ? cup ? 6 grams
* Pumpkin seeds, ? cup ? 8 grams
* Flax seeds ? ? cup ? 8 grams

Sophrosyne
11-22-2009, 03:07 PM
Grains and pasta.