Where can I get more protein?

My last post was all about why you need protein, and how much protein you need. I’m sure it left many of you asking “Well how much am I already getting?” or “Getting that much protein in a day sounds impossible…”

I’ve come to realize that many of the foods I eat on a regular basis are much higher in protein than I originally thought. I hope this post can give you the same optimism!

Below are some common foods that have a good amount of protein in them. I would also recommend looking at this chart from Johns Hopkins Medicine and another great chart that can be found here. Both of which I have added download links to below.

ProteinPortionGrams of Protein
Beef, Poultry, Pork3 oz21 g
Milk (Skim, 1%, or fat-free)8 oz8 g
Greek Yogurt (plain, non-fat, or light)5 oz12-18 g
Eggs1 egg6 g
Fish3 oz21 g
Almonds1 oz6 g

Note that in regards to meat, 1 oz serving is comparable to 1/3 the size of a deck of cards. Therefore 3 oz would be the size of a deck of cards.


One Comment Add yours

  1. machaj07 says:

    Interesting! More protein in lentils than in chicken! My husband and I don’t eat as much meat as we did before which has been great in terms of amping up our veggie intake! But we are still new to learning where sources of proteins etc come from to cover our bases. For me, greek yogurt is a major source lately- I love the stuff, just watchful of the sugars they add into the flavoured yogurts!

    Liked by 1 person

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