PROTEIN SOURCES

Animal-based sources of protein

• Chicken breast (4 ounces): 31 grams
• Chicken thighs (4 ounces): 27 grams
• Beef (ground – 95% lean): 27 grams
• Beef, steak (sirloin 3 ounces): 23 grams
• Cottage cheese (1/2 cup): 13 grams
• Egg (1 egg): 7 grams
• Cod (3 ounces): 15 grams
• Halibut (3 ounces) 19 grams
• Salmon (3 ounces): 21 grams
• Tilapia (3 ounces): 21 grams
• Pork chop (lean: 3 ounces): 18 grams
• Pork tenderloin (3 ounces): 22 grams
• Whey protein powder (1 serving): 30 grams
• Bacon (1 slice): 3 grams
• Shrimp (3 ounces): 19 grams
• Tuna (3 ounces): 24 grams
• Turkey breast (3 ounces): 26 grams
• Deli meat (Turkey, chicken, or ham: 4 ounces): 20 grams
• Ground turkey (3 ounces): 16 grams

Vegetarian/Vegan Sources

• Quinoa (1/2 cup): 11 grams
• Lentils (1/2 cup): 12 grams
• Beans (1/2 cup): 10 grams
• Chickpeas (1/2 cup): 11 grams
• Chickpea pasta (1 serving): 14 grams
• Almond butter (2 tbsp.): 7 grams
• Almonds (1 ounce): 6 grams
• Cashew (1 ounce): 5 grams
• Edamame (1 cup): 17 grams
• Hemp seeds (3 tbsp.): 9 grams
• Hummus (2 tbsp.): 2 grams
• Peanut butter (2 tbsp): 7 grams
• Peanuts (1 ounce): 7 grams
• Pine nuts (1 ounce) 4 grams
• Pumpkin seeds (1 ounce): 5 grams
• Refried beans (1/2 cup): 7 grams
• Ricotta cheese (part skim: ½ cup): 14 grams
• Sunflower seeds (1/4 cup): 6 grams
• Tempeh (1 cup): 31 grams
• Tofu (1/2 cup): 10 grams
• Greek yogurt (1 cup): 15 grams