Printable List of My Favorite High-Protein Foods
Let's talk protein! We all know it's an important nutrient, but sometimes figuring out how to get enough protein, especially from a variety of sources, can feel overwhelming. Well today I'm sharing a list of my favorite high-protein foods, broken down by category, to make building a protein-packed diet easier than ever. I'll also share my printable list down below.
Before we dive in, let's chat a bit about why protein is so important. Protein is made up of amino acids, which are like the building blocks of our body. They're essential for everything from building and repairing muscle tissue to making enzymes and hormones.
Eating a high-protein diet has been shown to increase lean body mass, enhance exercise recovery, and improve fat loss compared to calorie-matched, lower-protein diets. This is because protein has the highest thermic effect of food, which means you burn more calories in order to digest protein over any other macronutrient.
Additionally, protein is the most satiating macronutrient, meaning it keeps you fuller for longer which may influence you to eat less over time.
So, how much protein do you actually "need"? The amount of protein you need depends on several factors, like your age, activity level, and overall health goals. The term "need" might not be entirely accurate.
You only require about 0.8g/kg per day (the RDA) to avoid a deficiency, which is why it's termed as a "need." However, if your goal is to optimize body composition and build muscle, aiming for around 1.8-2.4g/kg is more effective.
Remember, protein is just one piece of the puzzle. For optimal health, focus on creating a well-rounded diet that incorporates a variety of colorful fruits and vegetables, whole grains rich in fiber, and healthy fats like those found in avocados, nuts, and olive oil.
By making smart choices and incorporating a variety of protein sources, you can fuel your body for peak performance and support your overall health and well-being.
Protein Powerhouses: Animal Sources
Let's start with some classic high-protein options: animal products.
Lean Meats
Chicken breast, turkey breast, lean ground beef, and sirloin steak are all excellent sources of protein with a moderate amount of fat.
Fish and Seafood
Salmon, sardines, cod, shrimp, and crab are packed with protein and healthy fats like omega-3s, which are great for heart health.
Egg Whites
A low-calorie, fat-free protein superstar!
Dairy Products
Greek yogurt, cottage cheese, and fat-free cheese are all great options to add protein and calcium to your diet.
Don't Forget the Plant-Based Protein Powerhouses
There are plenty of delicious plant-based protein sources out there too.
Beans and Lentils
These nutritional powerhouses are packed with protein, fiber, and other important nutrients. Think black beans, kidney beans, chickpeas, and lentils.
Tofu and Tempeh
Made from soybeans, these versatile options can be used in so many dishes.
Seitan
This wheat gluten-based product has a meaty texture and is a good source of protein.
Quinoa
This ancient grain is a complete protein source, meaning it contains all nine essential amino acids your body needs.
Nuts and Nut Butters
I absolutely love peanut butter. Almonds, peanuts, cashews, and nut butters are all good sources of protein and healthy fats.
Seeds
Chia seeds, hemp seeds, pumpkin seeds, and sunflower seeds add a nice protein and healthy fat boost to smoothies, yogurt parfaits, or salads.
Beyond the Basics: Other Protein-Rich Options
Here are a few other protein-rich options you might not have considered:
Nutritional Yeast
This deactivated yeast flakes add a cheesy flavor and a good amount of protein to popcorn, pasta dishes, and more.
Vegetables
While not protein powerhouses, some vegetables do offer a decent amount of protein, like green peas, brussels sprouts, and asparagus.
Making it Easy: My Printable High-Protein Food List
To make things super easy, I've created a printable list of all these high-protein foods, including the grams of protein per serving. This way, you can easily track your protein intake and build a balanced, protein-rich diet.
Here's a quick tip…
Print out the list, stick it on your fridge, and use it as a reference when you're planning meals or when you're ready to go to the grocery store.
Building a Balanced Plate: Putting it All Together
Remember, variety is key when it comes to protein sources. Aim to incorporate a variety of protein-rich foods from both animal and plant-based sources throughout the week.
Here are some additional tips for building a balanced, protein-rich diet:
Pair protein with whole grains and healthy fats.
For example, have grilled chicken with brown rice and roasted vegetables, or a lentil soup with whole-grain bread and a side salad with olive oil dressing.
Don't forget about portion sizes.
While these are all high-protein foods, it's still important to be mindful of portion sizes. Pay attention to the recommended serving sizes on food labels or consult with a registered dietitian for personalized guidance.
Make smart swaps.
Looking to cut back on calories? Try swapping out fatty cuts of meat for leaner options. You can also use ground turkey or chicken breast in place of beef in your favorite recipes.
Think beyond meat.
There are so many delicious plant-based protein options available these days. Explore veggie burgers, tofu scrambles, or bean burritos for a change!
Don't be afraid to experiment!
Get creative in the kitchen and try new recipes that incorporate a variety of protein sources.
Protein Powders: A Supplement, Not a Replacement
Protein powders can be a convenient way to boost your protein intake, especially after a workout. However, it's important to remember that they should be seen as a supplement, not a replacement for whole food sources of protein.
If you're considering adding protein powder to your routine, talk to your doctor or a registered dietitian to make sure it's right for you.
Beyond Muscle Mass: The Many Benefits of Protein
We've talked a lot about muscle building and weight loss, but protein offers a variety of other health benefits. Protein helps keep you feeling full, which can aid in weight management by reducing cravings and helping you control your overall calorie intake.
It also plays a role in blood sugar regulation, which can be especially important for people with diabetes or pre-diabetes. Protein is also essential for maintaining strong bones and can help prevent osteoporosis.
The Bottom Line
Building a healthy lifestyle is a journey, and incorporating protein-rich foods is a great first step. With a little knowledge, planning, and a willingness to explore, you can create a delicious and nutritious diet that fuels your body and helps you reach your full potential.
Protein is an essential nutrient that plays an important role in overall health. By incorporating a variety of protein-rich foods from both animal and plant-based sources into your diet, you can ensure you're getting the protein you need to feel your best and support your fitness goals.
I hope this post and the downloadable high-protein food list becomes a helpful resource for you!
Additional Notes
While this post focused on protein, remember it's important to eat a balanced diet that includes all the essential food groups – fruits, vegetables, whole grains, and healthy fats – to get all the important nutrients your body needs.
If you have any underlying health conditions or concerns, always consult with your doctor before
making any significant changes to your diet.
Happy eating!
Disclaimer: I'm not a medical professional, so please consult with your doctor or a registered dietitian for personalized advice on your dietary needs. This post is simply a guide to help you navigate the different types of proteins available.
Did you make the recipe? What did you think?! Tell me in the comments below!
To your health and happiness, & protein intake,
x, Ashley
Hey, I’m Ashley Grace
aka: the protein snack queen
I’m an evidence-based Personal Trainer and Nutrition Coach who specializes in helping my clients lose body fat and build muscle using convenient, approachable, and sustainable methods.
