High Protein Diet Foods List

Protein is one of the most important energy sources for the body. It aids growth and repair of body tissues. Protein is made of amino acids. Essential amino acids aren't made by the body and must be obtained through food. Two examples are tryptophan and lysine. Nonessential amino acids are made by the body. Two examples are arginine and tyrosine. Generally, protein should make up 10 to 35 percent of your daily diet. According to "Personal Nutrition," by Marie A. Boyle and Sara Long, the recommended amount of protein for healthy adults is 0.8 g per 2.2 lbs. of desirable body weight per day. Bodybuilders eat high-protein diets to help support muscle growth and repair.

Meat, Fish and Poultry

Lean meat, fish and poultry are excellent high-protein sources. According to "Personal Nutrition," some of the best cuts of meat are flank steak, sirloin and extra-lean ground beef. Lean ham, pork tenderloin and ground turkey breast are also good choices. Fresh, wild-caught fish and shellfish are also good options. Lean beef steak has 26 g of protein in each 3-oz. serving. Lean pork chops have 20 g of protein in each 3-oz. serving. Poultry has 21 g of protein in a 3-oz. serving.

Dairy and Eggs

Dairy foods and eggs should be part of any high-protein diet. Low-fat dairy options are best. Examples are low-fat cheeses and low-fat milk. One cup of milk has 9 g of protein, while 1 cup of yogurt has 12 g of protein. According to the Whey Protein Institute, whey protein is a natural, high-quality protein from cow's milk. Whey protein isolate is the purest form of whey protein. It contains little fat, lactose or cholesterol. It comes in powder form and you can mix it into shakes and smoothies or sprinkle it on cereal. Eggs are a complete protein. They contain all of the amino acids. One large egg has 7 g of protein.

Legumes, Nuts and Seeds

Legumes, nuts and seeds are also good for a high-protein diet. Legumes, such as kidney beans, lentils, black-eyed peas and garbonzo beans are good examples. If you use canned beans, rinse them off to remove raffinose, a gas-causing sugar. Green soybeans, also called edamame, provide 14 g of protein in each 4-oz. serving.

Nuts and but butters are good for high-protein diets, but also high in fat. All-natural, non-hydrogenated nut butters are the best choice. A 1-tbsp. serving of peanut butter provides 4 g of protein. One-half cup of cooked legumes provides 8 g of protein.