Foods high in protein

sun_n_jazz
sun_n_jazz Posts: 27 Member
in Food and Nutrition
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?

Replies

  • kr1stadee
    kr1stadee Posts: 1,774 Member
    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
    mgobluetx12 Posts: 1,326 Member
    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
    EmilyOfTheSun Posts: 1,548 Member
    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
    mikejholmes Posts: 291 Member
    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
    highervibes Posts: 2,219 Member
    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
    dsjohndrow Posts: 1,820 Member
    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
    talaysia3 Posts: 84 Member
    bump for later
  • sun_n_jazz
    sun_n_jazz Posts: 27 Member
    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
    retiredrn48 Posts: 2 Member
    Great input on the protein, thanks for sharing. :smile:
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    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
    Advaya Posts: 226 Member
    Thanks, I was looking for high-protein ideas too
  • DR2501
    DR2501 Posts: 661 Member
    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!

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