I had a realisation today, after a brief discussion about what foods are full of protein and what aren’t, my husband needs to build up muscle just above his knees (physio’s orders) and I suggested a little more protein in his diet might help with this. It might not, but since it’s used to help build muscle, it seemed worth a try.
So I Googled it like you do, and I was highly disappointed to find that nearly all the lists referred to dieting and weight loss, not just the topic on its own but in the context of diet culture. Now some of you may be aware that I am trying to create a local meeting that will, in theory, allow people to work on feeling fitter, healthier and happier while trying to break away from diet culture. So here is a list of high protein foods, at the bottom you’ll find links to sites that will help you work out how much you need, but I won’t include that here. If you need to know, I’m happy to signpost you in the right direction.
Eggs – Egg whites have the most protein, but the yolk has plenty other vitamins, so if you like eggs, enjoy the whole egg.
Milk – Dairy milk has the most, 8g per cup, for vegans and lactose intolerant, Soy milk is close behind with 7g, almond (despite almonds being a high protein food) has only 1g per cup, as does rice (according to Mayo Clinic). Obviously, you go with what you prefer. A lot of sites also suggest cottage cheese and greek yogurt.
Almonds – (and Cashews and Pistachios) are pretty high in protein too, around 5-6g per ounce (approx 28g).
Chicken – You’ll probably know this one already, but yes, chicken in high in protein, according to Healthline you’re looking at around 27g per half a chicken breast (they estimate that at weighing 86g, but I’m not sure how accurate that is). You’ve got similar levels of protein in Turkey.
Lentils – Now I can’t see anything that states if there is a difference between the colours of lentils, however, I do know that if you’re not a fan but you want to sneak some into your meals, red lentils break down well and can be added to sauces without affecting the flavour.
Lean beef – I’m not sure if fattier beef has as much, if you’re not into red meat you can get as much protein in half a cup of beans.
Peanuts – and peanut butter, sugar levels are so high in some products, organic ones are pricey but low sugar. Find the one that fits you best, not everyone likes the organic ones.
Pumpkins seeds – Around 9g per ounce, while around half the amount, alternatives include sunflower seeds, flax seeds and sesame seeds.
I hope this list gives you somewhere to start, there is a lot of information out there and sometimes we just want the basics.