Chart of protein foods

This article contains a chart of protein foods that could be incorporated into you diet. The recommended daily intake for protein is roughly 45 to 60 grams per day. As shown below in the chart of protein foods, meals that are high in protein include meats, milk & cheese, eggs, peanut butter, and various dried beans & peas.

Bacon - 100g: 25g

Baked potato - 8oz: 9g

Beef - 1oz: 7g

Bread - 1 slice: 4g

Cereal - 1/2cup: 4g

Cheese - 1oz: 7g

Egg - Medium: 6g

Fish - 1oz: 7g

Ham - 100g: 18g

Lentils (dry) - 1oz: 6.5g

Low fat yoghurt - 150g: 8g

Milk - 1cup: 8g

Ostrich - 1oz: 10g

Peanuts - 1oz: 7g

Poultry - 1oz: 7g

Red Beans - 1oz: 6g

Sausages - 100g: 12g

Tofu - 100g: 8g

However, different types of foods in the chart of protein foods have different types of benefits. For example:

Beans: Contains the most protein of all the vegetables, plus the fiber keeps you full for hours

Poultry: Most of the saturated fats can be eliminated by removing the skin

Fish: Offers the heart healthy omega-3 fatty acids and is in general less fatty than red meats

Whole Grains: one slice of whole grain bread provides 4 grams of protein plus the nutritional benefits of consuming whole grains and fiber

Red Meats: is probably the most unhealthy of the protein foods since it has the most saturated fats

In addition to the chart of protein foods, here are some simple suggestions that you can take to incorporate more protein into your day to day diet.

Add powdered milk to beverages, puddings, mashed potatoes, cooked cereals, milkshakes, and yogurt (3g / tablespoon)

Add eggs to meat salads, cooked cereals, macaroni and cheese, meat loafs, casseroles (6g / egg)

Add cheese to snacks, sandwiches, casseroles, mashed potatoes (7g / ounce)

Use whole milk in recipes that require milk (8g / cup)

Use peanut butter as a spread on crackers, toast, bagels, bananas, and various other fruits (4g/tablespoon)

Add tofu to your stir fries and salads (8g / 100g)

Be sure you have plenty of foods in the chart of protein foods to maintain a healthy lifestyle!