List of Protein-Rich
Foods:
*Animal-based sources:*
1. Lean meats:
- Chicken breast (31g protein/3 oz serving)
- Turkey breast (30g protein/3 oz serving)
- Lean beef (22g protein/3 oz serving)
2. Fish and seafood:
- Salmon (20g protein/3 oz serving)
- Shrimp (19g protein/3 oz serving)
- Tuna (20g protein/3 oz serving)
3. Eggs (6g protein/large egg)
4. Dairy:
- Greek yogurt (20g protein/6 oz serving)
- Cottage cheese (28g protein/1 cup serving)
- Milk (8g protein/1 cup serving)
*Plant-based sources:*
1. Legumes:
- Lentils (18g protein/1 cup cooked)
- Chickpeas (15g protein/1 cup cooked)
- Black beans (15g protein/1 cup cooked)
2. Nuts and seeds:
- Almonds (6g protein/1 oz serving)
- Chia seeds (5g protein/1 oz serving)
- Hemp seeds (10g protein/1 oz serving)
3. Whole grains:
- Quinoa (8g protein/1 cup cooked)
- Brown rice (5g protein/1 cup cooked)
- Whole wheat bread (10g protein/slice)
4. Soy products:
- Tofu (20g protein/3 oz serving)
- Tempeh (15g protein/3 oz serving)
- Edamame (17g protein/1 cup cooked)
5. Vegetables:
- Broccoli (4g protein/1 cup cooked)
- Spinach (5g protein/1 cup cooked)
- Kale (4g protein/1 cup cooked)
*Protein-rich millets:*
1. Ragi (7g protein/1 cup cooked)
2. Bajra (6g protein/1 cup cooked)
3. Jowar (6g protein/1 cup cooked)
*Other protein sources:*
1. Protein powder (varies by type and brand)
2. Meat alternatives (seitan, veggie burgers)
*Daily protein intake recommendations:*
- Healthy adults: 0.8-1.2 grams/kg body weight/day
- Athletes/active individuals: 1.2-1.6 grams/kg body weight/day
Please consult a healthcare professional or registered dietitian for personalized nutrition advice.