What Foods Can Be Included In A High-protein Diet?

A number of high protein diets have come to the forefront in recent years and these diets can help you to lose weight, gain weight or gain muscle, depending on their composition. Although meat remains the most well-known place to find protein, other food groups can also contain high protein values. Certain foods contain more protein than others.

Meats

Foods like steak, ground beef, chicken and fish contain high amounts of protein. Those who increase their intake of these items should stick with lean cuts of beef, chicken and fish, since these items contain less fat and cholesterol than other cuts. An ounce of meat contains about seven grams of protein, which remains a significant amount for most people. You should only consume 0.8 g of protein per kilogram of body weight when following a regular diet.

Legumes

Many members of the legume family contain a high amount of protein. These foods include soybeans, lima beans, chickpeas and black beans. The Vegetarian Resource Group reports that tempeh, a member of the soybean family, contains 41 g of protein per cup, making it an excellent source.

Seeds and Nuts

Items like almonds, peanut butter, sunflower seeds and cashews contain relatively high amounts of protein. For example, one-quarter of a cup of almonds contains eight grams of protein, putting near the same level as soybeans in terms of grams of protein per equal unit of measurement. Sunflower seeds contain a similar amount of protein, as they have six grams of protein for every 1/4 cup consumed.

Dairy

Dairy products are high in protein, making milk and cheese a vital part of a protein rich diet. According to the University of Rochester Medical Center, one cup of whole milk contains eight grams of protein, while cheese includes seven grams of protein per ounce. A tablespoon of powdered milk can also add three grams of protein to any meal you cook if you sprinkle some in with meats or potatoes.

Warning

Following a diet too high in protein for a lengthy period can lead to health problems because it can encourage you to eat more red meat and fatty dairy products. These foods can increase your risk of heart disease because of their high cholesterol count. They can also create liver and kidney problems if your body struggles to eliminate excess protein waste.