High Protein Ideas

Protein carries out bodily functions and is a component in both muscles and bones. It aids the body in development and helps to fight off infections. Eating protein is ideal for weight loss, according to the American Journal of Clinical Nutrition, which states people consume fewer calories in a day when eating a diet high in protein because it makes individuals feel fuller. The Institute of Health Dietary Reference Intake recommends that 10 to 35 percent of your calories should come from protein.

Meats

• Many meats are high in protein. Three oz. of ground beef has 24 g of protein, while 3 oz. of ham has 31 g of protein. Pork tenderloin has 24 g of protein, while 3 oz. chicken breast tops out at 26 g of protein. Turkey has 23 to 26 g of protein. While meat is high in protein, it is also high in sodium, calories and saturated fats that contribute to high cholesterol.

Fish

• Fish is also high in protein. Three oz. of cod contains 19 g of protein, lobster has 17 g, salmon has 22 g, shrimp has 18 g and tuna has 22 g of protein. Fish is a good alternative for people who don't eat meat products and is also significantly less in calories and sodium.

Beans

• Vegetarians are often told that since they don't eat meat they aren't getting enough protein. That is a false claim, since beans are full of protein. Black beans contain 7 g of protein in half a cup, while pinto beans have 7 g and refried beans have 8 g. Beans are lower in calories than meat. You can use beans instead of meat in tacos, quesadillas, chili or soup.

Nuts

• Nuts are a good snack in between meals and have plenty of protein. One third cup of almonds has 5 g of protein, while 1/3 cup cashews has 7 g of protein. Nuts are filling, but high in calories so intake should be limited to one serving size, which is 1/3 cup at a time.