• High protein diet

    Choose protein sources that are nutrient-rich and lower in saturated fat and calories.

    • Lean meats
    • Seafood
    • Beans
    • Soy
    • Low-fat dairy
    • Eggs
    • Nuts
    • Seeds

    Here’s how many grams of protein are in these foods:

    • 1/2 cup low-fat cottage cheese: 10-14g
    • 3 ounces tofu, firm: 7-13g
    • 1/2 cup cooked lentils: 9g
    • 2 tablespoons natural-style peanut butter or almond butter: 6-8g
    • 3 oz skinless chicken breast: 25g
    • 3 oz fish fillet (depending on type of fish): 17-20g
    • 1 ounce cheese: 7g
    • 1/2 cup cooked kidney beans: 7g
    • 1 ounce nuts: 4-7g
    • 1 large egg: 6g
    • 4 ounces low-fat plain yogurt: 6g
    • 4 ounces soy milk: 5g
    • 4 ounces low-fat milk: 4g


    While you’re adding protein to your diet, you should also stock up on “smart carbs” such as:

    • Fruits
    • Vegetables
    • Whole grains
    • Beans and legumes (both also have protein)
    • Low-fat milk and yogurt (both have protein)

    Source: WebMD Medical Reference  | Reviewed by Christine Mikstas, RD, LD on November 05, 2016., ChooseMyPlate.gov: “Tips to Help You Make Wise Choices from the Protein Foods Group.”,U.S. Department of Agriculture: “National Nutrient Database for Standard Reference, Release 18,” January 2005., Donald Layman, PhD, nutrition professor, University of Illinois, Urbana-Champaign, Rebecca Reeves, DrPH, RD, assistant professor and managing director, Behavioral Medicine Research Center, Baylor College of Medicine, Houston, Katherine Tallmadge, MA, RD, author, Diet Simple.

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