High protein food to add to your meals.
Over the past six months, I've been experimenting with my diet. After receiving a high cholesterol test result, my doctor reassured me that my calcium score is low and everything seems to be fine. Currently, my focus is on reducing my cholesterol levels, and I have another round of blood work scheduled in about a month to monitor my progress.
Like many people, I lead a busy life and appreciate consistency. I have the same breakfast every day, and I aim to have a similar lunch or leftovers from the previous night's dinner. While my dinners consist of five different meals throughout the week, I mix them up based on my cravings and preferences. However, one consistent aspect of each meal is my goal to consume at least 4 grams of protein.
I typically consume between 160 and 200 grams of protein per day, following the guideline of 2 grams per kilogram of body weight or 1 gram per pound. To help you incorporate more protein into your meals, here are some high-protein foods to consider:
Chicken breast (cooked) - 85 grams: 26 grams
Turkey breast (cooked) - 85 grams: 26 grams
Tuna (canned in water) - 85 grams: 22 grams
Salmon (cooked) - 85 grams: 22 grams
Greek yogurt (plain, non-fat) - 245 grams: 23 grams
Cottage cheese (low-fat) - 226 grams: 28 grams
Eggs - 100 grams (approx. 2 large eggs): 13 grams
Lentils (cooked) - 198 grams: 18 grams
Quinoa (cooked) - 185 grams: 8 grams
Black beans (cooked) - 172 grams: 15 grams
Chickpeas (cooked) - 164 grams: 15 grams
Tofu (firm) - 85 grams: 8 grams
Edamame (cooked) - 155 grams: 17 grams
Almonds - 28 grams: 6 grams
Peanut butter - 32 grams (2 tablespoons): 8 grams
Chia seeds - 28 grams (2 tablespoons): 4 grams
Hemp seeds - 28 grams (2 tablespoons): 10 grams
Quorn (meat substitute) - 85 grams: 17 grams
Bison (cooked) - 85 grams: 23 grams
Whey protein powder - varies, typically around 28 grams (1 scoop)
Please note that the serving sizes provided are approximate, and the protein content may still vary depending on the specific product.