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
