I was asked on Twitter if I had a Protein Chart and first I went huh and then I said why don’t I do some research and compile a list for easy reference and in the process might give me some new ideas for my meal plan.
I found this list from Mark’s Daily Apple.
For you Meatatarians!
Grass-Fed Beef is rich in beneficial fatty acids that are missing from the factory-raised cattle
Organic Chicken is rich in EFAs (essential fatty acids) and is one of the most efficient, lean sources of protein available
Wild Salmon & Tuna Fish: desirable Omega-3-rich flesh
Organic, Plain, European (Greek) Yogurt: richer, fattier, more nutritious and lower in sugar. Known to be lower in lactose than plain yogurt but I have yet to try it on my non lactose friendly stomach
I also love Shrimp, Ground Turkey, Buffalo and Veal!
For you Vegetarians!
Tempeh is a healthy and a much better bet than heavily processed tofu or “mock meats” that are brimming with poor-quality modified proteins, sodium, chemicals and starchy fillers
Quinoa is a “complete protein” grain
Almonds and Almond Butter
I also love Chick Peas, Egg Whites (I’m allergic to the yolk) and other Beans (Legumes)!
I’m not a nutritionist so please see one if you need to get a certain amount of protein into your diet on a daily basis. This is also by no means a complete list but hopefully a nice list to inspire your menus.
If you’re curious about how many grams of protein translate into calories, fitday.com is an awesome tool to track your daily food diary in.