Three years after surgery, I have successfully lost and kept off 80 pounds. The last 15 pounds don’t want to come off no matter what I do, but that is for another post. My biggest struggle is finding the right amount of protein intake on a daily basis. Many people say that they have about 30 grams a day once that are at or near their weight goals, however I find if I miss that range even for one day that within a few weeks I begin to experience hair loss once again. My body seems to feel comfortable at 50 to 60 grams of protein per day which means I usually start the day with a smoothie with whey protein, 2% milk, kale or spinach and some fruit.
Here are a list of 20 foods that I include in my weekly menu planning due to their high protein content.
#1. Cottage cheese – a half a cup has 14 g of protein (try making pancakes with them – delicious!)
#2. Greek yogurt – an 8 ounce serving has up to 15 g of protein depending on the brand (try to keep sugar content low)
#3. Eggs – 1 large egg has 6 grams of protein (calories 60-80)
#4. Cheese – 1 ounce has up to 8 grams of protein (yes opt for low fat versions whenever possible)
#5. Milk – a glass of 2% mil has 8 grams of protein
#6. Whey protein – an average of 23 grams of protein per scoop (my favorite brand is Unjury)
#7. Lean ground beef – 3 ounces packs 18 grams of protein with around 150 calories
#8. Boneless, skinless chicken breast – 3 ounces has 24 grams of protein
#9. Turkey breast – 3 ounces also has 26 grams of protein (ground turkey has 21 grams in 3 ounces)
#10. Pork tenderloin – 3 ounces has 24 grams of protein
#11. Scallops – 3.5 ounces has 15 grams of protein (only .5 grams of fat)
#12. Shrimp – 4 ounces has 18 grams of protein (calories around 85-90)
#13. Halibut – 3 ounces has 23 grams of protein (most fish as very high in protein and low in fat – average calories 90-120)
#14. Canadian Bacon – 3 ounces has 15 grams of protein
#15. Wild caught salmon – 3 ounces has 23 grams of protein (high in omega 3 fatty acids – average calories 150-170)
#16. Lentils – 13 grams per 1/4 cup serving (if you make at home you can add spinach & other veggies to increase protein – calories around 100)
#17. Peanut butter – 8 grams of protein in 2 tbsp servings
#18. Edamame – 8 grams per 1/2 cup serving
#19. Soba noodles – 3 ounce serving has 12 grams of protein
#20. Quinoa – 1 cup offers 8 grams of protein (read more about quinoa vs. brown rice)
Don’t forget to follow the rules of protein first, veggies 2nd, fruit and other side dishes last.