High-protein diets are usually paired with low carbohydrate consumption, notes MayoClinic.com. Whether you want to eat foods high in protein as part of weight loss or weight maintenance, or seek protein content for other reasons, consuming protein-dense foods is a relatively simple lifestyle change, at least for a limited time.
Meat and Seafood
The University of Australia's Better Health Channel website points out that animal-based protein sources, such as beef, turkey, chicken, pork and fish have high quantities of protein. Most beef contains about 7g of protein in 1 oz. However, certain animal proteins also contain high amounts of saturated fat, which lower the food's nutritional value. In general, salmon, mackerel, halibut and trout, when broiled, baked, steamed or grilled, are high in protein and low in fat. Most fish fillets have about 6g of protein in 1 oz.
Dairy Products
The Harvard School of Public Health indicates that dairy products contain high amounts of protein. One large egg has 6g of protein, and 1 cup of milk has 8g. A half cup of cottage cheese contains 15g protein. Soft cheeses typically contain less protein than hard cheeses, coming in at 6g in 1 oz. as opposed to 10g. Watch out for full-fat dairy foods, which contain high quantities of saturated fat. You can get a similar amount of protein in the low-fat, skim and nonfat versions of the same dairy foods.
Vegan Protein Sources
You do not need animal proteins and dairy products to follow a high-protein diet. The Vegetarian Resource Group has assembled a list of vegan foods with high quantities of protein. For example, 1 cup of soy milk has 7g of protein, and 5 oz. of firm tofu contains 11g of protein. One cup of vegetarian baked beans has 12g of protein, and 2 tbsp. of peanut butter has 8g of protein. For a blast of protein, try 1 cup of cooked lentils which features 18g of protein. Other high-protein vegan foods include 3 oz. of seitan at 22g, a vegetarian burger patty with 13g and 1 cup of pinto beans at 6g.
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