What Foods Should I Eat for Protein?
By Nicole Kiley, MSc, RD
Depending upon your size and activity level, your protein needs can range from 15-30 grams of protein at meals and snacks. Those who require increased calories, may consume even larger amounts of protein at their main meals. Build your protein-packed meals from the foods listed below. Take note that there may be sources of protein on your plate outside of meat. Take advantage of this by building a balanced plate with as many food groups as possible!
Meat/Fish/Poultry
1 oz. protein = 7 grams protein
3 to 5 oz. = 21 to 35 grams protein (3 oz. = the palm of your hand)
Tofu
½ cup = 10 grams protein
Eggs
1 whole egg = 7 grams protein
1 egg white = 3.5 grams protein
Dairy
1 cup organic cow’s milk = 8 grams protein
1 cup organic, non-gmo soymilk = 8 grams protein
1 oz. grass-fed cheese = 7 grams protein
½ cup Greek yogurt = ~15 grams protein
½ cup regular yogurt = ~5 grams protein
1 scoop whey protein isolate = 15 to 30 grams protein
Beans & Grains
½ cup beans = 6 grams protein
1 cup quinoa = 8 grams protein (1 cup grains = the size of a closed fist)
Nuts & Seeds
¼ cup almonds/peanuts = 6-7 grams protein
2 Tbsp. almond butter = 6-7 grams protein
1 Tbsp. chia seeds = 2 grams protein
1 Tbsp. hemp seeds = 5 grams protein
Veggies
1 cup organic edamame = 17 grams protein
½ cup green peas = 4 grams protein
1 cup spinach = 5 grams protein
Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
