5 High-Protein Foods that Should Be in Your Diet

protein in food
Written by Carl Lombard

The debate on carbohydrates, fats, sugars and everything in between will forever be thrown back and forth, but what is agreed upon is that protein is indeed important. Protein has plenty of benefits, as it can not only help with weight loss but also help with muscle growth for mass and strength.

Our bodies can store fat and carbs, but that isn’t the case for protein because our systems aren’t built to store any extra. So, BEFORE using protein supplements, finding ample protein food sources is important in order to maintain our health and body composition.

Less protein is needed when sedentary, but with activity and exercise, more protein is required to sustain that optimal quality of health.

Here are some high protein foods that provide sufficient protein per serving size you can add to every meal.

Chicken Breast

chicken breastApprox. 24g of protein per 3oz

Chicken is a high protein food that provides more protein than other poultry alternatives. Unlike other meat choices, chicken contains fat, but at a significantly lower percentage, while also being packed with ample protein and just the right caloric count. As an added benefit, the nutrients it provides your body makes it a perfect food choice for any meal.

Greek Yogurt

greek yogurtApprox. 23g of protein per 8oz

The process of Greek yogurt begins the same way as regular yogurt. First, milk is heated and then cooled down to a specified fermentation temperature before bacterial cultures are added.

But, unlike regular yogurt, Greek yogurt is strained to remove the liquid whey and lactose that leaves behind a thicker yogurt. This thicker consistency also contains almost double the protein and about half the amount of carbohydrates over normal yogurt. As a probiotic as well, the good bacteria, it will help balance out the bacteria in your gut for healthier digestive system.

Cottage Cheese

cottage cheeseApprox. 14g of protein per 0.5 cups

Making cottage cheese involves draining the cheese and leaving behind the curdle remains. This curdled cheese contains not only whey, but casein protein.

Casein protein and whey both are excellent sources of amino acids, where whey stimulates protein synthesis but digests quickly, while the casein protein digests slower giving your muscles a steady supply of the essential amino acids.


eggsApprox. 6g of protein per 1 egg

A near perfect muscle food with a high quantity of protein per egg. One of the easiest and best high protein foods available at the grocery store. This biological golden food possesses not only a large amount of protein for its small size but contains all of the essential amino acids your body needs.


milkApprox. 8g of protein per 1 cup

Milk is a reliable high protein food, with an adequate biological value. Consider some slightly higher fat milk rather than drinking two percent milk, as the extra fat helps to absorb the fat-soluble nutrients such as the Vitamin-D contained within.

Milk also contains valuable casein protein, whey, the essential amino acids, calcium, and electrolytes that are ideal for muscle growth and recovery.


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Carl Lombard

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