10 High Protein Foods to Keep You Fuller Longer
There’s no question about it, our bodies need protein to function. But recently, popular weight-loss plans have focused on protein as the most important part of your diet. So what’s the deal? While there’s no magic pill for weight loss, high-protein foods should be an essential component of your daily meals and snacks.
The importance of protein-rich foods
Proteins are one of three macronutrients (carbohydrates and fats being the other two) that our bodies need to function. Protein provides us energy and the building blocks for our muscles and tissues.
High-protein foods are so important because they contain essential amino acids that our bodies rely on—and can only get from food.
Protein itself is made of 20 amino acids, and while the human body can produce 11 of these on its own, the remaining nine must come from our diets. Not to mention, many protein-rich foods also contain other key nutrients, such as B vitamins (like niacin, vitamin B12, vitamin B6, and riboflavin), selenium, choline, phosphorus, zinc, copper, vitamin D, vitamin A, and vitamin E, depending on the food.
While our bodies need micronutrients like vitamins and minerals in smaller amounts, protein is something we need in larger quantities. Now, here is where it gets a little tricky counting macros as so many try to do, there’s no one-size-fits-all on how much protein you should eat. The focus should be more on eating lean protein meals and snacks.
Which foods are high in protein?
So, what foods do you think of when you think protein? Most likely beef, chicken and eggs. Well, that would be correct. But what about plant-based proteins? Hmm, didn’t think about that one, right?
Plant-based proteins are great additions to any diet. Even though plant-based proteins don’t contain all amino acids (incomplete protein) they can be an additional ingredient in meal plans or even a substitute for another protein. And if you’re already a vegan or vegetarian you already know you need to eat a variety of plant-based proteins.
See the chart below for some examples of per gram protein foods.
The best sources of complete protein
1. Chicken breast
Chicken tenders with honey glaze
Chicken is my go-to protein and for so many of my friends as well. It’s lean and oh so versatile. A skinless, boneless piece of chicken breast contains 54 grams of protein. I prepare chicken in so many different ways from stir fry, to tiki masala, to tacos and our favorite chicken parm.
2. Ground beef
What’s the most popular ground beef recipe? Hamburgers. When it comes to protein, a 4-oz portion of 90% lean ground beef contains 23 grams. Just keep in mind, ground beef and other red meats are often higher in unhealthy saturated fats than other protein sources.
3. Salmon
One 5-oz salmon filet provides up to 27 grams of protein and is jam packed with omega-3 fatty acids. Omega 3 fatty acids are good for our heart as well as our blood pressure. Not only does salmon have omega 3’s it also an excellent source of potassium and vitamins B6 and B12, vitamins A and D. Now after all that great nutrition, time to add it to your meal plans and recipes!
4. Tuna
Tuna salad
Canned tuna is a way to tote around protein for lunch. A can of water packed tune delivers about 30 grams of protein. Tuna also contains omega-3’s and vitamin D. I choose the tuna packed in olive oil for a healthy fat source. Make this yummy and healthy tuna salad without all the mayo. Add egg (more protein) and tomato, some lettuce and you’re good to go.
5. Shrimp
Shrimp too is a third source of omega-3s and protein. Three ounces of cooked shrimp deliver 20 grams of protein. Boil them up and have them with cocktail sauce or add them in a stir fry, delicious either way.
6. Eggs
Eggs, breakfast’s staple food and considered one of the best sources of protein. One large egg has 6 grams of protein. Another versatile food. Make them scrambled, over easy, boiled, any way but raw.
7. Milk
One cup of whole milk provides 8 grams of protein. If lactose isn’t a problem, go ahead and drink up. And believe it or not, I recommend to my personal training clients to have a cup of milk or even chocolate mile after a workout.
8. Cheese
I love cheese. Swiss cheese, gouda, parmesan, mozzarella, ricotta, I can go on and on. Sprinkling parm on a healthy pasta dish of penne and tomato sauce or mozzarella and tomato drizzled with a little olive oil is a great combo for protein to be absorbed by our bodies with the fat of the olive oil.
9. Greek yogurt
Plain Greek yogurt is one of the most useful dairy-aisle finds. I can be a substitute for may in tuna salad, macaroni salad or dips. A small container of greek yogurt gives you about 6 grams of protein.
10. Chickpeas
Chickpeas, also another favorite of mine. It’s the base of hummus recipes and they are a stellar plant-based, nutrient-packed source of protein and fiber. One cup of these little guys gives you 15 grams of protein and 13 grams of fiber. You can’t beat that. Another way to use chickpeas is to just add them to a salad. Romaine lettuce, tuna and chickpeas, drizzled with some olive oil ( I use olive oil a lot as if you haven’t noticed) gives you all that protein and fiber which fills you up without leaving you hungry.
Are you eating enough high-protein foods?
Now that you know what are the top 10 high protein foods, how much are you eating? That is actually subjective since we all know that as individuals there isn’t any one size fits all recommendations. But there is a general guideline as to how much we should eat depending on gender and age.
The baseline for protein consumption daily is between 0.8 g/kg and 1.8 g/kg of body weight, dependent on a few factors. People who are highly active, or who wish to build more muscle should generally consume more protein. Some sources suggest consuming between 1.8 to 2 g/kg for those who are highly active.
Our bodies are mostly made up of protein and we cycle through protein throughout the day. This is one reason why each meal should consist of a protein source.
As we begin our day with a meal, and this may not necessarily be breakfast per se, we shouldn’t begin with the sugar bomb meals of pancakes or waffles with syrup or sugary cereals. This sets you up for the blood sugar spike and thus the crash, making you sluggish mid-day.
A better option would be eggs with sliced avocado. On the run? Grab some Greek Yogurt (low sugar). Another option is a protein smoothie which you make at home. This way you control the ingredients. When you buy these so-called healthy smoothies at nutrition stores, they usually add other ingredients you may not be aware of.
Lunch time should also consist of a good lean protein such as chicken or tuna. They can be made in many different ways. A salad, a sandwich using whole wheat bread, or with vegetables.
Now how does protein relate to weight loss? Protein actually makes you feel full and satisfied therefore reducing the amount of food consumed, leading to weight loss. Also, protein helps boost metabolism and increases the number of calories burned.
Common food and protein amount
milk (1 cup/8 oz)8 g
Egg (1 large/50 g)6 g
Meat (1 slice / 2 oz)14 g
Seafood (2 oz)16 g
Bread (1 slice/64 g)8 g
Corn (1 cup/166 g)16 g
Rice (1 cup/195 g)5 g
Dry Bean (1 cup/92 g)16 g
Nuts (1 cup/92 g)20 g
Fruits and Vegetables (1 cup)0-1 g
Pizza (1 slice/107 g)12 g
There are many recipes for both plant-based and animal-based protein, so let’s go ahead and enjoy the many high protein foods out there and reap their benefits.
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