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!
The high protein food list
- Eggs (egg whites, hard boiled, scrambled, omelets. I LOVE EGGS) 1 egg, has 7 grams, but egg whites have 4 grams per egg. They can add up fast without many calories. I like to eat a full cup of egg whites for breakfast)
- Greek yogurt 18-25 grams per cup
- Cottage cheese 18-25 grams per cup
- Chicken breasts 4 ounces 25 grams
- Rotisserie chicken (already cooked for you.)
- Steak (4 ounces 25 grams)
- Almonds (6 g per ounce)
- Ground turkey (22 g for 4 ounces)
- Beans (1 cup has 15 grams)
- Edamame (1 cup 17 grams)
- Lunch meat (2 ounces, 12 grams of protein)
- Protein pancakes (made with egg whites, cottage cheese, and oats 31 grams of protein for the full protein pancake recipe here!)
- Kodiak cakes (this pancake mix is high in protein)
- Protein powder/ protein bars (from 10-25 g protein, depending on the brand). I have lots of recipes with protein powder like protein crepes, protein ice cream, protein fluff, and my favorite homemade protein bars.
- Peanut butter powder (2 tablespoons, 8 grams) I’m going to do a post soon about using this, because I’ve been loving it for a low fat, high protein snack! This is the brand I use.
- String cheese (6 grams per ounce)
- Quinoa (1 cup 8 grams)
- Chickpeas (roasted are the best, or blended as hummus) 1 cup has 12 grams
- Tuna (1 can 25 grams)
- Peanut butter or almond butter (8 grams for 2 tablespoons)
- Salmon (4 ounces has 19 grams of protein)
- Tilapia (4 ounces has 20 grams of protein)
- Pork loin (4 ounces has 23 grams of protein)
- High protein breads (I love this one from Franz. It has 5 grams of protein per slice)
- Turkey jerky (last on the list because I never eat this, but for only 1 ounces 10 grams of protein!)
What I usually eat to get 100 grams of protein in my day.
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:
- Eggs for breakfast (1 cup of egg whites plus one egg and toast 25 grams)
- Rotisserie chicken wrap (tortilla, shredded chicken 25 grams, cheese, mayo)
- Peanut butter and an apple (8 grams)
- Greek yogurt with fruit (22 grams)
- Stir fry (Steak and rice with veggies) 25 grams
Let me know what some of your favorite ways to get more protein is!
For more high protein ideas, follow my high protein meal ideas board on Pinterest!
Printable protein list (40 foods included)
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)
Grab more free nutrition printables and worksheets here!