What are the best foods to eat to keep protein levels up?

I have found that I am eating less red meat, and prefer either chicken, fish or Quorn versions. What other foods should I be upping so that I don't miss out on protein?
Asked by Judy-J

5 answers

Fish and shellfish are good sources of protein. Try to eat oil-rich fish such as salmon, mackerel, herring, and sardines. Eggs and vegetable sources of protein, such as beans, nuts, and whole grains, are also excellent choices without much saturated fat. Choose low-fat protein foods that will keep your heart healthy and low level of cholesterol and also use moderate portion sizes.
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Other foods which contain protein would include:
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams
Spinach, cooked, 1 cup- 6g protein
Broccoli, cooked, 1 cup- 4g protein
Carrot, cooked -0.4 g
Hi Judy,
Lentils and beans are also a great source of protein, they are low in fat and packed with fibre and nutrients such as iron and B vitamins. Try having lentil soups, beans in salads such as butter beans and chickpeas in curry or houmous dip.
Cheese is also high in protein. Low fat options such as cottage cheese and mozzarella are the best ones to go for!
Hope this helps.
yes you need eggs nuts seed fish read meat is not bad but it about were it the meat come from and organic hormone free we have been eating for time we been here read the book nutriton and physical degeneration by west on a price thins book you see how tribes live and food they eat they had no world for cancer or that meat wes bad
Hi Judy,
Chicken, Turkey, Eggs, Nuts and especially Soya based protein are good as well as it's important for your body to also get a good amount of plant based protein and not too much animal that would also come with animal fats, which aren't too healthy. I can email you a list of healthy protein that would probably help you, that I'm using for my clients as well as in a weight loss challenge, where I teach people about nutrition, metabolism etc, covering different topics every week. Get in touch if you'd like the information.
Herbalife do many products that are high in healthy soya protein and very low in fat with plenty of nutrients at the same too.
Best of health
Jo x


Hi Jo
Thanks for this, really helpful! I'd love some tips if you can send them over - judy[at]wahanda.com. Thanks!