High protein food ideas

Getting enough protein can be tricky if you don’t know what you’re aiming for or how much protein your food actually contains. I’ve created this list of foods with serving sizes and the amount of protein as a support to give you some ideas. You can of course combine foods as well and adjust serving sizes to suit your needs. Another option for calculating your protein intake is to use an online program such as Cronometer, My Fitness Pal, LoseIt!, or others.

**Please remember that these measurements are approximate and it is not a complete list.

Animal-based foods

  • Chicken breast (boneless, skinless): Serving size: 3.5 oz / 100g, Protein: 31g

  • Turkey Breast: Serving size: 3.5 oz (100g), Protein: ~29g

  • Lean Beef: Serving size: 3.5 oz (100g), Protein: 26g

  • Pork Loin (Cooked, Lean): Sering size: 4 oz (113g), Protein: 113g

  • Salmon (Cooked, Fillet): Serving size: 4 oz (113g), Protein: 25g

  • Canned Tuna (In Water, Drained): Serving size: 1 can (5 oz/142g), Protein: 30g

  • Shrimp (Cooked): Serving size: 4 oz (113g), Protein: 24g

  • Eggs (Large): Serving size: 4 eggs, Protein: 28g

  • Greek Yoghurt (Plain): Serving size: 1 cup (245g), Protein: 20g

  • Cottage Cheese: Serving size: 1 cup (210g), Protein: 28g

Soy-based foods

  • Tempeh: Serving size: 1/2 cup, Protein: 16g

  • Firm Tofu: Serving size: 1/2 block (175g), Protein: 14g

  • Soy Milk: Serving size: 1 cup, Protein: 8g

LEGUMES

  • Lentils, cooked: Serving size: 1/2 cup, Protein: 9g

  • Chickpeas, cooked: Serving size: 1/2 cup, Protein, 8g

  • Black beans, cooked: Serving size: 1/2 cup, Protein, 8g

LEGUMES

  • Quinoa (cooked): Serving size: 1/2 cup, Protein: 11g

  • Oats (cooked): Serving size: 1/2 cup, Protein: 3g

  • Brown rice (cooked): Serving size: 1/2 cup, Protein: 3g

  • White rice (cooked): Serving size: 1/2 cup, Protein, 3g

Nuts & Seeds

  • Hemp hearts: Serving size: 3 Tbsp, Protein: 12g

  • Pumpkin seeds: Serving size: 1/4 cup, Protein: 8g

  • Chia seeds: Serving size: 6 Tbps, Protein, 20g

  • Peanut butter: Serving size: 2 Tbsp, Protein: 8g

Other

  • Protein powder: 1 scoop generally contains 20 to 30g of protein, depending on the brand.

  • Collagen powder: 1 scoop generally contains 8g of protein, depending on the brand and size of scoop.

Visual cues for portion sizes

  • 3 oz of any fish or meat = a deck of playing cards

  • 1/2 cup cooked grain = a small fist

  • 1 oz of cheese = a thumb

  • 1 oz of nuts = a golf ball

  • 1 Tbsp nut butter = a walnut