Are you getting enough protein throughout the day? What are your sources? According to registered dietitian Lori Zanini, "It's important to vary your sources of protein and not just eat one or two sources throughout the day." Whether you're a vegan, an omnivore, Paleo, or vegetarian, you can choose from a multitude of foods to add extra muscle-building, satiating protein to your diet.
Use this chart to find the right additions to your daily meals; add chicken to your salad at lunch or get some avocado toast with an egg on top. Snack on some almonds, or make lentil soup. These are just a few of the leanest, highest sources of protein with a significant amount of grams of protein per calorie count.
FoodServing SizeProtein (g)CaloriesTuna (bluefin) 3 ounces 25.4 156 Chicken Breast (skinless) 4 ounces 26 130 Chicken Thigh (skinless) 4 ounces 27 184 Egg 1 large 6.3 78 Milk (whole) 8 ounces 7.7 149 Cheese (parmesan) 1 ounce 10.1 111 Greek Yogurt (plain, nonfat) 6 ounces 17.3 100 Icelandic Yogurt (plain, nonfat) 6 ounces 15 82 Tofu 4.5 ounces 21.8 181 Protein Powder (Vega Protein & Greens) 1 scoop (roughly 1 ounce) 20 110 Beans (lentils) 1/2 cup 9 115 Peas 1/2 cup 3 34 Almonds 1 ounce 6 164