5 High Protein Foods that Belong in your Diet

If you’re looking to add protein to your diet, here are 5 great foods that have a high protein/low fat ratio and taste great too.

1. Chicken Breast: 1oz: 47 calories, 1g of fat, 9g of protein.  Chicken can be prepared in so many different ways. I eat chicken 5 to 6 times a week at least, but sometimes more.  If you have a deep freeze you can save a lot of money by buying chicken when it’s on sale and freezing it.  Ground chicken breast is a great substitution for ground beef in recipes that call for it.

2. Turkey Breast:  1oz: 32 calories, 0.5g of fat, 6.5g of protein.  Turkey breast can’t be prepared in as many ways as chicken but turkey breast whether it’s fresh, lunchmeat, or ground is a staple in my diet and should be prominent in yours as well.  Ground turkey breast is cheaper than lean ground beef and makes the best burgers, meatballs, and meatloaf’s I’ve ever tasted.  Although turkey meat can be a little bland, use proper seasoning to really spice it up.

3. Eggs/Egg White: 1 egg: 87 calories, 5.8g of fat, 0.7g of carbs, 7.2g of protein. 1 egg white: 15 calories, 0g of fat, 0.3g of carb, 3.1g of protein. As you can see, egg whites are a much healthier option, but most people really enjoy the flavour the yolk adds.  I use a 1 to 4 ratio when making eggs, 1 whole egg for every 4 egg whites.  You still have the colour and flavour that the whole egg offers, but you lose 20g of fat.  Use egg whites any time you cook with eggs, it won’t affect the taste and saves you almost 6 grams of fat per egg used.

4. Baked Beans in Molasses:  1 cup: 340 calories, 2g of fat, 63g of carbs, 16g of protein, 14g of fibre.  This isn’t your typical high protein food as it contains 4 times the number of carbs as protein.  But if you add low-fat wieners to it and make beans and wieners you’ll add another 10g of protein while keeping the 14g of fibre.

5. Dry Curd Cottage Cheese: 1/2 Cup: 110 calories, 0.5g of fat, 2g of carbs, 22g of protein.  Cottage cheese doesn’t taste all that great, but when you mix dry curd with your favourite flavour of low-fat yogurt it actually tastes really good.  Another benefit of cottage cheese is that it’s a slow acting protein; it takes longer to digest and helps you stay full longer, which is great if you’re on a diet.  If you’re a big exerciser eating ½ a cup of cottage cheese before bed will help fuel your body all night long.

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Thank you,

Randall of Randalls-eBooks