International Fitness Model & Creator of Tiara Protein Powder

Best High Protein Foods

Along with consuming high quality whey protein supplements, discovering what the best high protein foods are has been helpful to me in achieveing my daily protein intake goals.

high protein low calorie foods

With the kinds of lifestyles we live these days, most of us run the risk of falling prey to lifestyle related diseases. It is important to have a balanced diet of the types of foods we need and to supplement with the protein and vitamins we may not get enough of in our daily diet.

Best High Protein Foods – Why do we need high protein foods? 

Proteins are crucial components of a balanced diet.  Our bones, tissues and body nerves are all made up of protein, which is made up of amino acids.  Our bodies also use protein to produce some enzymes and hormones.  Protein also produces anibodies which fight harmful substances in our bodies such as bacteria, viruses and toxins.

High Protein Foods List:

I have listed here some of the best high protein foods that I incorpoate into my diet:

Eggs, eggs and more eggs. My family eats approximately 6 dozen eggs per week.  That doesn’t mean we eat the whole egg.egg-protein-facts  We eat a lot of egg whites and less of the egg yolks.  We boil them, fry them in a pan with Pam cooking spray or scramble them with cheese.  There are also some great egg protein supplements you can mix into a morning protein smoothie.

High Protein Pancake Mix – Many people think a high protein diet means no carbohydrates but in fact your body needs both.Plate of meat and fish  My family enjoys delicious high protein pancakes every week with low sugar syrup. Yum.

Low sodium cheese –  If you’re looking for high protein foods, cheese rates right up there. Low sodium Parmesan cheese packs around 41.6 grams of protein per every 100 grams. This means for every one ounce of cheese you will get 10 grams of protein. Other varieties of cheese such as Romano, Swiss and Mozzarella pack roughly 28 to 30 grams of protein in

every 100 grams serving. Even soft cheese and spreads have around 16 grams of protein per every 100 grams.

Greek Yogurt – Oikos and Fage are my favorites.  I’ll eat them as a dessert, they taste like cheesecake to me when you add fresh strawberries

Peanuts – provide 23.7 grams of protein in every 100 grams serving.

Lentils pack a bit more of the nutrient with 25.8 grams per 100 grams. However, if lentils are cooked, they tend to loose out on the protein content providing 9 grams of protein per every 100 grams.

Lean Beef – top round of beef or veal is yummy, you are in for around 36 grams of unadulterated protein per every 100 grams serving.

Chicken, lamb, pork and turkey. The trick here is to go for lean meats. If you go for 100 grams of broiled chicken, you are in for 32.8 grams of protein. Pork chops and loin are also quite high on protein levels with every 100 grams serving packing 30 grams of protein.

Fish (I eat a lot of it). Potent protein such as tuna with 30 grams of protein per every 100 grams.
grilled fish with saladwith 27 grams of protein per every 100 gram serving while Anchovies carry 29 grams of protein.



Protein Bars – There are many brands to choose from. I prefer those made with
Protein Bars whey protein as opposed to soy protein.  My favorite brands of protein bards are currently Quest and Oh Yeah.

Best High Protein Foods – How much protein do we need?
The general rule of thumb to improve your overall health and fitness is to try to intake 1 gram of protein per pound of body weight, per day.  That means simply, if you weigh 160 lbs, try to intake 160 grams of protein per day.  That can be accomplished with a combination of food and protein supplements.

Take some time to find the best high protein foods for you, that you enjoy eating and can be a regular part of your high protein diet.  There are a lot of great foods to choose from, even for women like me who aren’t the best cooks.


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