YELLOW FIN TUNA (3 oz)
25 grams
You'll also benefit from the healthy amount of B vitamins
& the potent antioxidant selenium in its flesh |
CHICKEN BREAST OR TURKEY BREAST (3 oz)
24 grams
|
ANCHOVIES (3 oz)
24 grams
Because of their size, they don't accumulate toxins the same way that bigger species do
To reduce their saltiness, soak anchovies in water for 30 minutes, then drain & pat dry
|
HALIBUT ( 3 oz)
23 grams
Pacific Halibut is generally considered a more sustainable choice than Atlantic
Halibut reigns is the best fish for building muscle
Each serving also has only 2 g of fat, making halibut even better for you
|
GREEK YOGURT (8 oz cup)
23 grams
Plain greek yogurt has 3 times less sugar than flavored
|
STEAK (3 oz)
23 grams - Chuck
21 grams - Brisket
18 grams - Ribs |
SOCKEYE SALMON (3 oz)
22 grams
Pacific Salmon is a more sustainable choice than Atlantic & has 25% more protein
Also the benefits of its fat-fighting long-chain omega-3 fatty acids
Look for salmon with the skin still intact, as it provides added flavor during cooking |
LIGHT TUNA (3 oz)
22 grams
Light tuna actually provides a little more protein than more expensive canned white tuna
Buy water-packed tuna instead of the oil-packed tuna |
TILAPIA (3 oz)
21 grams
Builds muscles
Look for American-farmed tilapia, which is a safer choice than tilapia imported from Asia
|
GROUND CHICKEN BREAST (3 oz)
21 grams
|
SARDINES (3 oz)
21 grams
They deliver plenty of omega-3 fats & vitamin D
|
GROUND BEEF
95% LEAN
(3 oz)
18 grams
This meat is also a good source of creatine
Grass-fed beef is more nutrient-dense than its factory-farm counterparts |
PROTEIN SHAKES (1 C)
16 grams
Make sure the drink you choose contains a source of protein in the ingredient list such as whey protein and not just fruit, which can quickly send you into a sugary overload |
COTTAGE CHEESE (1/2 C)
14 grams
Be careful because cottage cheese has a lot of sodium |
DRIED LENTILS (1/4 C)
13 grams
Dry lentils will raise your intake of protein, fiber & a range of vital minerals
Unlike dried beans, lentils don't require an annoying pre-soak
Simply simmer them in a pot of water until tender, about 20 minutes
|
SOBA NOODLES (3 oz)
12 grams
These buckwheat noodles contain more protein than most wheat-based noodles
They also cook in about 1/2 the time as whole-wheat pasta
To remove the excess starch that can make the noodles gummy,
it's important to rinse cooked soba after draining |
TOFU (3 oz)
12 grams per
Slices of firm tofu work well in stir-fry or on the grill to infuse them with some smoky flavor |
EDAMAME (1/2 C)
8 grams
These green soybeans will give your diet a boost of plant protein, fiber, vitamins & minerals
|
LOW-FAT MILK (8 oz)
8 grams |
PEANUT BUTTER (2 T)
8 grams
Don't buy the reduced-fat versions because all they do
is replace the healthy fat with not-so-healthy sugar
|
QUINOA
8 grams ( 1 C)
South American quinoa is a rarity in that it contains a full arsenal of essential amino acids
This means that it's a complete protein with muscle-making potential
Toasting quinoa in a dry skillet or saucepan before simmering it in water
can enhance its natural nutty flavor
|
SOY MILK (1 C)
8 grams
While most non-dairy milks are light in protein, soy milk is the exception |
GREEN PEAS (1 C)
7 grams
They're a good source of fiber to help keep cravings for junk food at bay.
When buying frozen green peas make sure you can feel the individual peas
A larget pea ice cube means they've been thawed previously & then re-frozen
This can degrade quality |
EGGS
(1 large egg)
6 grams
Keep an eye out for cartons containing eggs with extra omega-3 levels
to make your morning scramble work even harder for you |
MIXED NUTS (2 oz)
6 grams
Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein
& healthy unsaturated fats to your diet
If you're watching your sodium intake, look for packages labelled "unsalted"
|
WHEAT GERM (1 oz)
6 grams
Best to store wheat germ in the refrigerator or freezer
|
