High Protein Foods
| Protein | Portion | Cals | Protein (g) | Carbs (g) |
Fat (g) |
Fiber (g) |
| Chicken | 3oz | 75 | 16 | 0 | 2 | 0 |
| Lean Ground Turkey | 3oz | 128 | 16 | 0 | 6 | 0 |
| Ext Lean Ground Turkey | 3oz | 90 | 20 | 0 | 1 | 0 |
| Lean Ground beef (96/4) | 3oz | 90 | 17 | 0 | 3 | 0 |
| Flank Steak | 3oz | 183 | 22 | 0 | 6 | 0 |
| Salmon | 3oz | 127 | 22 | 0 | 4 | 0 |
| Cod | 3oz | 70 | 15 | 0 | 1 | 0 |
| White Albacore Tuna | 2oz | 70 | 15 | 0 | 1.5 | 0 |
| Egg | 1 egg | 70 | 6 | 0 | 5 | 0 |
| Egg whites | 1 egg white | 17 | 4 | 0 | 0 | 0 |
| Veggie Burger Pattie | 1 patty | 110 | 9 | 9 | 3.5 | 3 |
| Tofu | 100g | 70 | 7 | 3 | 3 | 2 |
| Nonfat Cottage Cheese | 3 oz | 60 | 9 | 4.5 | 0 | 0 |
| Nonfat Greek Yogurt | 1 cup | 130 | 22 | 11 | 0 | 0 |
| Protein Powder (on average) | 1 scoop | 110 | 25 | 1.5 | 0.5 | 1 |
Notes
Protein is the hardest macronutrient to hit for most people. I personally think it is because all the fun foods I.e. pizza, cake, ice cream, cake, and oh did I say cake.. ya they have all the carbs and fat in the world. Animal products are the main food sources that can give you a complete protein. Now there are a lot of plant based foods that when combined correctly can also give you a complete protein. Head over to my carbohydrate list to check out some of those foods!
