Good Protein Foods to Eat: 21 Foods to Eat for Protein and Long Term Energy Without too Many Extra Calories or Fat Grams
Good protein foods …. You probably knew that protein is good for muscle building and repair, as well as reducing hunger pangs, right? Protein is an essential part of healthy eating habits. But do you have a handy list of foods that you can eat as a good source of protein without adding too many calories or fat grams to your diet?
This article will give you a list of 21 good protein foods to eat with a brief note regarding nutritional information as well.* Each item had to have at least 15 grams of protein to make my list.
good protein foods to eat
21 Good Protein Foods to Eat
Protein From Animals – Without a doubt, animal type foods have more protein than the rest. Because of all of the additives that are added to animal products, I would urge you to look for wild or grass-fed versions of the animals. The later has less additives.
Red Meat 1. Corned Beef – 24 g per 3 oz. serving. You may want to try this with vegetables served over rice or in a sandwich. 2. Steak (top or bottom round) – 23 g per 3 oz. serving. The round cuts have less calories and are often cheaper in cost. Quick preparation over high heat can help avoid dryness. 3. Roast Beef – 18 g per 3 oz. serving. Try to avoid nitrites/nitrates. The Applegate brand is supposed to be pretty good (per bodybuilding.com). 4. Ground Beef (95% lean) – 18 g per 3 oz. serving. Try to use the grass-fed beef to avoid some of the artificial supplements. 5. Pepperoni – 18 g per 3 oz. serving. Look for the lowest amount of sodium. Pork 6. Pork Chops (boneless) – 26 g per 3 oz. serving. Soaking your chops in brine can make the meat tenderer. 7. Chorizo – 21 g per 3 oz. serving. This Spanish-style pork sausage can be used in pasta dishes, soups, scrambled eggs, and salads. 8. Canadian Bacon – 15 g per 3 oz. serving. This is type of bacon has much less fat than the traditional type.
Poultry 9. Chicken Breast (boneless and skinless) – 24 g per 3 oz. serving. Look for the sales at your market. With canned ground-up white chicken meat, shop for the brand with the lowest amount of sodium. 10. Turkey Breast – 24 g per 3 oz. serving. You may want to use brining and look for “antibiotic-free” labels. Try to avoid flavored turkey. “Flavor” usually means salt, sugar, and additives.
Fish 11. Yellowfin Tuna – 25 g per 3 oz. serving. This food also has a healthy amount of B vitamins and the potent antioxidant selenium. 12. Octopus – 25 g per 3 oz. serving. Frozen octopus actually has an advantage over fresh because the subzero process works to help tenderize the meat, according to bodybuilding.com. 13. Anchovies – 24 g per 3 oz. serving. Because of their size, there are less toxins to worry about. Let them soak for about 30 minutes to help reduce the amount of salt. 14. Sockeye Salmon – 23 g per 3 oz. serving. This is wild, instead of farmed, and has omega-3 fatty acids. Try to find salmon with the skin still intact; it may add flavor. 15. Halibut – 23 g per 3 oz. serving. Try to use Pacific halibut because it is supposed to be more sustainable than Atlantic. 16. Light Tuna – 22 g per 3 oz. serving. Look for the water-packed tuna, instead of the oil-packed to save some calories. 17. Tilapia – 21 g per 3 oz. serving. The American-farmed is thought to be safer than the Asia-farmed tilapia. 18. Sardines – 21 g per 3 oz. serving. This food has a nice amount of omega-3 fats and vitamin D. Vitamin D can bolster testosterone production. Try the Wild Planet brand. Vegetable Proteins 19. Navy Beans – 20 g per 1 cup serving. This food also has 13 g of dietary fiber. I would suggest that you get some gas medicine as well … smile. Dairy 20. Greek Yogurt – 23 g per 8 oz. serving. Enjoy the protein as well as the stomach friendly probiotic bacteria and bone-building calcium. Other 21. Whey protein powder – 20 g per 1 ounce serving. This is more of an additive than food. However, you can add this product to a smoothie to make it more palatable and your smoothie more protein rich.
So there you have it – 21 good protein foods to eat. Do your homework, experiment, and make sure you get your protein in.
* The following websites were consulted in developing this article and are recommended for further research: