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R.D., author ofThe Small Change Diet.
(Psstmore lean muscle mass helps your bodyburn more caloriesat rest.)
How much is enough?
“However, I typically recommend one gram per kilogram.
So thats about 59 grams of protein a day.
Theres a range.”
(According to Gans two thingsnotto rely on for protein are hummus and quinoa.
They have less than you’d think.)
Here’s your guide to 18 awesome sources of protein.
Related:7 High-Protein Vegetarian Lunches Under 400 Calories
Meat
Martin Poole, Getty Images
1.
Chicken
Chicken is a relatively lean and low-calorie source of protein, says Gans.
It’s easy to have on-hand in your freezerprep a couple on Sunday to use indifferent recipesduring the week.
Four-ouncechicken breast=36 grams of protein; 184 calories
2.
Turkey
“Turkey is another great low-calorie option,” says Gans.
“It makes for a great grab-and-go sandwich.
Put it on whole-wheat bread and take it on a picnic or to the beach.”
Four ounces ofwhite-meat turkey=20 grams of protein; 116 calories
3.
Beef
“Beef is a great source of iron,” says Gans.
“We just need to watch our portions.
Look for a leaner cut, like sirloin.”
Four ounces ofsirloin=24 grams of protein; 224 calories
4.
Pork
Pork isn’t just for bacon (although that’s pretty delicious, too).
“It really is the other white meat,” says Gans.
“It’s often forgotten about.
With pork we just need to look at the versions that were choosing, like with beef.
Try pork tenderloins, because a ‘loin’ is typically a leaner cut of meat.
Four ounces ofpork tenderloin=28 grams of protein; 160 calories
5.
Jerky
Jerky is an incrediblyportable protein source, plus there are tons offancyflavors out there these days.
“Sodium can also get rather high, so choose the one with the lowest amount.
I really likeLehigh Biltong.”
Tuna
“Tuna is a very easy and affordable source of protein,” says Gans.
And you dont have to worry about it going bad because it has a very long shelf life.”
Four ounces ofcanned tuna=28 grams of protein; 128 calories
7.
Salmon
“Salmon is packed withomega-3 fatty acids,which are good for heart health,” says Gans.
Aim for four ounces.
Four-ouncesalmon filet=24 grams of protein; 232 calories
8.
White fish
“White fish is a lower-calorie option [than many protein sources],” says Gans.
Other white fish options include halibut and cod.
Four ounces oftilapia=28 grams of protein; 144 calories
9.
One cup ofnon-fat Greek yogurt=24 grams of protein; 128 calories
11.
“Its not expensive, and its also great to usewiththings.
One cup oflow-fat cottage cheese=28 grams of protein; 163 calories
12.
Milk
“Milk has nine essential nutrients, like calcium,potassium, andvitamin D,” says Gans.
Eight ounces ofmilk=eight grams of protein, 80 calories
13.
Onelarge egg=six grams of protein, 71 calories
15.
Beans and legumes
“Beans are one of the most flexible proteins around,” says Gans.
34 cup ofblack beans=11 grams of protein, 170 calories
16.
If you cook it bland and boring, it will taste bland and boring.”
Several of thesehigh-protein vegetarian recipescontain flavorful takes on tofu.
Half a block oftofu=18 grams of protein; 176 calories
17.
They’re also great in an Asian-inspired soup or a stir fry.
“Keep in mind that just because its green doesnt mean its low-calorie.”
One cup ofedamame(in the shell)=17 grams of protein, 189 calories
18.
Keep in mind, though, “nuts provide protein, but they’re not a ‘high-protein’ food.
For example,almondshave about six grams an ounce, which is a serving size.Peanutshave about the same.
Ready to power up?
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