Want a complete high protein foods chart to help you achieve your weight loss or wellness goals? This post will have a comprehensive high protein food list in an easy to download (and reference!) chart.
High protein foods are important for achieving a weight loss and wellness goal. As a Nutritionist, I make sure all of my clients are getting enough high protein foods.
I'm sharing a simple, high protein foods chart, including specific options like high protein vegan foods chart and high protein low carb foods chart, so that you can easily reference these while creating your own meals.
These easy printable high protein foods charts can be saved, printed and pinned to your fridge to help make getting enough protein into your meals super simple.
Best part? It's all totally free!
This post is all about high protein foods chart to help you with your wellness goals.
The Best High Protein Foods Chart
Complete High Protein Foods Chart
Our first high protein foods chart is your most comprehensive list. If you are an omnivore (meaning you eat all types of food), then this is the option for you.
Each of the items on this list equates to 30 grams of protein. This is a great place to start for a lot of people, however some might need even more than that.
The amount of protein each person needs depends on their goals, height, current weight and activity level.
If you want to get a specific idea of how much protein you should eat in a day, you can find my 100% free protein calculator HERE.
Here are my top tips when using this high protein foods chart:
Measure each ingredient that you typically use 2-3 times, then eyeball it from there. The goal is to make sure you're getting an idea of how much protein you need to eat without having to weigh and measure all of your food for the rest of your life.
Use this amount of protein per meal. To get the benefits of a high protein diet, it's crucial to eat enough protein at every. single. meal. The amounts listed in this chart are ideal for one meal.
Switch up your protein source as often as possible! Each protein has different benefits. For example, cottage cheese is loaded with calcium and vitamin K2 versus beef which is packed with iron. Try to have a different source of protein at each of your three meals whenever possible to help get a variety of nutrients.
High Protein Low Carb Foods Chart
If you are on the carb sensitive side, then this high protein foods chart is for you.
These high protein foods are naturally low in carbs while still being packed with important vitamins and minerals.
How do you know if you are carb sensitive? Here are some signs:
You have difficulties losing weight.
You gain weight specifically around your belly.
You can't eat starchy foods like bread and pasta without feeling lethargic and low in energy.
You are pre-diabetic or diabetic.
High Protein Vegan Foods Chart
If you are primarily plant-based or vegan, then this is the high protein foods chart for you.
It's important to note that all plant-based sources of protein are lower quality when compared to the animal-based proteins.
This is because plant-based proteins:
are usually incomplete (don't contain all essential amino acids)
are not absorbed very well by the body (low DIAAS score)
The list of high protein vegan foods is much shorter than the other charts because there are simply not as many plant-based proteins that significantly contribute to overall protein.
However, you can still eat a primarily vegan diet while getting adequate protein when you use the high protein vegan foods chart to help guide you.
IMPORTANT: If you are following a vegan/plant-based diet, it is crucial that you are adequately supplementing your diet with important nutrients like vitamin B12 and iron. Make sure to speak with a Nutritionist to ensure you are getting the additional supplemental support you need.
Other High Protein Foods
Not all foods high in protein fit neatly into each of these categories, but can still provide a good source of protein in a pinch.
These are primarily "high protein snacks" and should rarely be considered the main protein source of a meal.
Each of the below foods provides between 4-10 grams of protein per ounce (28 grams measured by weight). If you find you need to add a little extra protein to your meal or you need a high protein snack, you can reach for 1-2 ounces of these foods to give you a boost of protein.
Other high protein foods list:
salami
proscuitto
jerky (beef, chicken, turkey, salmon, etc.)
bacon
lox
meat sticks
pancetta
pastrami
blood sausage
lardo
deli meats
kielbasa
sausage (breakfast, chorizo, etc.)
This post was all about high protein foods chart to help make getting enough protein into your diet much easier.
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