Foods high in protein

sun_n_jazz

I've recently joined a gym with the hopes of putting a bit more muscle on my body.

I am 22 years old, 5'2" and weigh approx. 105-112 lbs (My weight tends to fluctuate between those markers often). I plan to circuit train with machines 3x a week for about an hour, but I need some advice on what I can do to keep my strength. A coworker once told me that I should eat a gram of protein for every pound of muscle on my body (and because I'm not too sure what my muscle mass is compared to fat content) I was hoping to find some sources of protein.

I'm looking for something that is affordable and easily accessible in a grocery store- I'd rather not have to use protein powders because my caloric intake is usually pretty low to begin with, so I want it to be a food that can give me some calories while also giving me protein.

What do you think?

kr1stadee

I know you said that you'd rather not use protein powder (because you want more calories?), but my shake is ~250, and that's just milk and protein. If I add things in, it obviously goes up.

Lean meats, fish, nuts/seeds, cheese, tofu, soy beans, eggs, yogurt, milk, peanut butter, unsweetend cocoa powder has ~3g per tablespoon (throw it in a shake!)

mgobluetx12

Beef
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)

Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

EmilyOfTheSun

tuna (and lots of other fish)
beef jerky
greek yogurt
protein powder (with just water, not bad at all calorie wise. there are different kinds, read the package and see what works for you).
chicken breast
turkey
eggs (i personally eat the whole egg but if you want less calories, you can just do egg whites).
peas

mikejholmes

I know you didn't ask, but you get MUCH more benefit from doing a simple and short freeweight routine rather than machines. Really.

Meats (especially chicken and turkey), and eggs (especially the whites) are the biggest sources that I know of. But I'm not 100% clear on why you don't want the powder. It's a bit expensive, but... I don't get the calorie connection?

And I see you live in my hood! Howdy!
It'd be creepy to offer to show you how to lift freeweights, wouldn't it?
Never mind...

highervibes

My favorites are ribe eyes and salmon. Both easily accessible. The salmon is a better bang for your buck calorie wise but if you are looking to gain, the ribeye is perfect (and delicious lol)

dsjohndrow

Good sources of protein are garbonzo beans (any beans), fish, chicken, pork, beef, eggs, nuts and low fat dairy. My personal opinion is that you learn how to eat and exercise for life. Then you can tweak things and add supplements if needed. I also think that MFPs carbs are too high, so go in and customize the settings. Shoot for 35% carbs, 35% protein and 30% fat. Stay away from processed foods and start from there.

talaysia3

bump for later

sun_n_jazz

Thanks everyone, these are great suggestions actually! It's super helpful and I'll keep all of this in mind.

The reason I'm worried about protein powder is because I... well, I love to eat tasty food. So if I can get my protein from that I can kill two birds with one stone. But if I ever make a shake or a smoothie I could probably toss a little into it!

I know you didn't ask, but you get MUCH more benefit from doing a simple and short freeweight routine rather than machines. Really.

I think you're right. At the moment I'm focusing on form because I have a knee injury that I need to take care of. When I do freeweight routines I feel a little off balanced and put more pressure on it- it's my dominant leg that's injured too. Once I have form under control I'll probably move onto free weights.

And whatwhat! Toronto, yeah!

retiredrn48

Great input on the protein, thanks for sharing.

_Terrapin_

3 links to assist you in your quest for protein

http://www.myfitnesspal.com/topics/show/926789-protein-sources

http://www.rippedrecipes.com


proteinpow.com

The 2nd link allows you to search based on ingredients. Enjoy!

Advaya

Thanks, I was looking for high-protein ideas too

DR2501

Beef
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)

Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

Great post!