Need a variety of protein sources

mauramoose

Nutritionist recommends I need to have about 100g of protein a day evenly spaced out (a third in the morning, a third mid-day, a third at dinner). Any ideas on ways to make meals have 30-40g of protein so that I'm not living off of eggs, chicken, and greek yogurt? Any suggestions/help welcome!!!

redraidergirl2009

beans, nuts, veggies, whole grains...

nornyb

Tuna, cottage cheese, Odwella Super Protein bars.

jakeVScalories

Whey protein. approx. 50G of protein for 2 scoops, low calorie. Special K has a good cereal out now, Protein Plus. 10G in a serving. Bagels are protein packed too.

nornyb

Whey protein. approx. 50G of protein for 2 scoops, low calorie. Special K has a good cereal out now, Protein Plus. 10G in a serving. Bagels are protein packed too.

Where do you find bagels packed with protein? I haven't any that are higher than 15%.

JJordon

To get my protein macro up, way up, a decent purveyor of whey (and sometimes casein) protein works. Combo that with fat-free milk, and whammo.

mgobluetx12

Beef
Lean Hamburger patty, 4 oz – 28 grams protein
Lean Steak, 6 oz – 42 grams
Most cuts of lean 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
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
Egg, large - 6 grams protein
Low Fat Milk, 1 cup - 8 grams
Low Fat Cottage cheese, ½ cup - 15 grams
Low Fat Yogurt, 1 cup – usually 8-12 grams, check label (I love the plain greek yogurt with fresh fruit - 18-20 grams!!!)
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

mauramoose

Thank you so much!