Protein Rich Foods – Your Guide to a Healthy and Balanced High Protein Intake

Staying fit and healthy isn’t just about exercise, it’s also about diet. When it comes to building muscle or nourishing your body, protein builds body tissue and also acts as a fuel source, making it essential in any fitness diet. This article details the very best protein rich foods and also looks at alternatives to meats, ensuring anyone can have a protein filled diet.

The Best Sources of Protein

Lean beef

One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.

Chicken or turkey breast

Consisting mostly of protein, these cuts tend to have very little fat. One 3 ounce (85 g) serving contains 24 grams, with 146 calories.

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Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories.


35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.

Nuts and seeds

For instance: peanuts, pistachios, almonds, pumpkin/sunflower seeds, Quinoa) for more information, click here for a very useful article on which ones are the best!



This includes: soy, edamame, kidney, lima, fava, black, mung and more! The majority of these, especially edamame beans, can be purchased frozen and defrosted. Fresh beans retail in small tubs at high prices so think frozen first!

Cottage cheese

Low in fat and salt, compared with most cheeses. The whey in this cheese is exceptionally high in protein.

Low/no fat Greek yogurt

Also great for your digestive system. Packed with enzymes and healthy bacteria. It provides a slow release of amino acids to give your muscles what they need to repair and grow. Be aware that it can often have a high sodium content. Balance your diet with a variety of foods to ensure a healthy lifestyle.

Broccoli and sprouts

High in fibre, vitamin C and other nutrients. Half a cup (78 g) contains 2 grams of protein, with 28 calories.



8 g per 1 cup serving. Cows raised in an organic environment can improve the quality of the milk, making it richer and healthier to drink.


If you’re sick and tired of eating meat, tofu is a great alternative. Slice or dice and whack into a stir fry for excellent results.


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