High Protein Diet

Question
I need help finding good foods to eat to go along with my working out that will help me grow stronger. Can you please tell me high protein foods (and other foods to go along with them) and amounts that I can eat that would be healthy and will help me. Thank you very much.

Answer
Hello Mike!

  Thank you for your nutrition question.  Here is a list of high protein foods and the right amounts that you will find helpful. Remember to combine these foods with complex carbohydrates such as whole grains, oatmeal, brown rice, fruits and vegetables.

Beef
Hamburger patty, 4 oz 鈥?28 grams protein
Steak. 6 oz 鈥?42 grams
Most cuts of beef 鈥?7 grams of protein per ounce
Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh 鈥?10 grams (for average size)
Drumstick 鈥?11 grams
Wing 鈥?6 grams
Chicken meat, cooked, 4 oz 鈥?35 grams
Fish
Most fish filets or steaks are about 22 grams of protein for 3 陆 oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein
Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz 鈥?29 grams
Ham, 3 oz serving 鈥?19 grams
Ground pork, 1 oz raw 鈥?5 grams; 3 oz cooked 鈥?22 grams
Bacon, 1 slice 鈥?3 grams
Canadian-style bacon (back bacon), slice 鈥?5 鈥?6 grams
Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, 陆 cup - 15 grams
Yogurt, 1 cup 鈥?usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) 鈥?6 grams per oz
Medium cheeses (Cheddar, Swiss) 鈥?7 or 8 grams per oz
Hard cheeses (Parmesan) 鈥?10 grams per oz
Beans (including soy)
Tofu, 陆 cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, 陆 cup cooked 鈥?14 grams protein
Split peas, 陆 cup cooked 鈥?8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, 录 cup 鈥?8 grams
Peanuts, 录 cup 鈥?9 grams
Cashews, 录 cup 鈥?5 grams
Pecans, 录 cup 鈥?2.5 grams
Sunflower seeds, 录 cup 鈥?6 grams
Pumpkin seeds, 录 cup 鈥?19 grams
Flax seeds 鈥?录 cup 鈥?8 grams


For more answers to your nutrition questions check out "Ask the Nutritionists" by George Rapitis at www.authorhouse.com or your favorite bookstore.

-George Rapitis, Bsc. Nutritionist
www.juiceblend.com

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