High protein foods

High Protein Food List

High Protein Food List

When it comes to fat loss the number one thing you can focus on is staying within a caloric deficit and upping your protein intake. Keep this High Protein Food List on your radar for your next kitchen restock.

Consuming an adequate amount of protein is key for fat loss and maintaining a healthy body weight. Here are some foods that are high in protein while still being tasty! Proteins are the main building blocks of the body. Protein is not just about quantity. It’s also about quality. Meal prepping high protein foods like Turkey Meatballs, hard-boiled eggs or protein-packed veggies is a great way to pack protein to every meal.

BROCCOLI

Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.

BRUSSELS SPROUTS 

Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.

CHICKEN BREAST 

Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

COTTAGE CHEESE

Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.

EGGS

35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.

GREEK YOGURT

Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories.

CANNED TUNA

Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.

WHEY PROTEIN POWDER

Protein content: Varies between brands, can go over 90% of calories, with 20-50 grams of protein per serving.

LEAN BEEF

Protein content: 53% of calories. One 3 ounces (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.

QUINOA 

Protein content: 15% of calories. One cup (185 g) of cooked quinoa contains 8 grams, with 222 calories.

LENTILS 

Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.

TURKEY BREAST

Protein content: 70% of calories. One 3 ounces (85 g) serving contains 24 grams, with 146 calories.

SHRIMP

Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.

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Hey Gorgeous!

I'm Kat.

I lost 65lbs using home workouts and the flexible fat loss framework. Now I help women all over the world lose inches and gain muscle with my signature process.

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