If you’re following my macro calculator tool for either getting superhero jacked or celebrity lean. Then you’ll know 1g of protein per pound of lean body weight can be quite difficult to achieve without supplements.
Protein supplements don’t excite me. I believe it’s more satiating to get protein from solid food. They should only be used if it’s an absolute must.
My goal in this article is to help you avoid having to use protein supplements. By being aware of which high protein foods are readily available to you. Hoping to inspire you to incorporate more of these foods
Eggs are loaded with vitamins, minerals, healthy fats, and antioxidants. Despite popular belief, the cholesterol in eggs doesn’t affect cholesterol levels in the blood. Source
Eggs are fairly cheap and easy to make. Which makes them a no brainer to have laying around in the kitchen for a quick snack. Consuming about 3 eggs per day gives you about 18g of protein. Combined with other sources you’re already about 10% closer to hitting your protein goal.
Protein content: 35% of calories in a whole egg. 1 large egg has 6 grams of protein, with 78 calories.
Personally a big fan of Greek Yogurt. It is high in protein and nutrients. Make sure you choose carefully here, some yogurts are loaded with sugar.
While the plain Greek Yogurt can be a little tasteless compared to the sugary ones. I would highly advise giving it a shot, the tase is acquired in time.
Also, I am a huge fan of mixing flavorful items to the Greek Yogurt. Things like Blueberries and Dark Chocolate go really well with it.
1 cup of Fage Greek Yogurt has about 18g of protein. This gives you about another 10% of your daily protein needs. Combined with the eggs mentioned above. You’re already about a quarter of the way closer to your protein goals.
Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 6-ounce (170-gram) container has 17g of protein, with only 100 calories.
Lean beef for me is absolutely delicious. I either like to have my girl cook me a nice steak. That or I’ll get the steak option from chipotle. Living in California also means there is an abundance of amazing Mexican food.
This means sizzling fajitas, burritos, and tacos – mmmm. Lean beef is loaded with highly bioavailable iron, vitamin B12 and large amounts of other important nutrients.
Protein content: 53% of calories. One 3-ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
There are countless recipes out there for chicken breast. So many ways to get creative. Plus chicken breast are fairly cheap and don’t take that much effort to cook.
The most generic diet was the traditional body builder diet of chicken, broccoli, and brown rice. While being super effective, it’s ok to mix it up with other foods and even how you cook it – get creative.
Be sure to look for the skinless chicken breast option in your meals when out with friends. No reason you can’t go out and not enjoy a meal. It’s just important to know what healthier options you have available.
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
Cottage Cheese is actually very low in calories. Which means if you’re hungry late at night after eating satiating meals throughout the day and need some extra protein without overdoing the calories. Then Cottage Cheese would be a good addition in the fridge.
Similar to Greek Yogurt it’s also really good to mix with fruits and allows you to get a little creative.
It’s packed with protein so by adding this in your fridge and taking a few bites later in the night. You’re guaranteed to meet your protein needs for the day. It actually may be a life saver for those of you who struggle to meet your needs.
Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.