#40: The Protein Powerhouse Foods

Hey Friends,

Sorry for the late newsletter this week, I had a busy weekend!

Last week, I talked about a variety of foods that many people think of as “high in protein” that don’t actually have as much protein as commonly thought.

This week, I’m flipping the script to highlight some of the best protein options out there.

I hope that many of them are obvious to you, but I also plan to highlight some of the benefits these foods have beyond just being high in protein.

Weekly Action Point

In honor of all the protein talk between last week and this week, we’re going to have a protein goal this week.

Almost everyone could benefit from eating more protein.

So every day this week, I want you to make an effort to add 20 grams of protein per day on top of your usual diet.

Eat how you normally do every day.

Just somewhere in there, make an intentional effort to increase your protein intake.

Not sure how to do that?

Pick any of the foods I list below and add them in as a snack, a standalone meal, or just increase quantities of these foods in the meals you are already eating.

The Protein Power Foods

Now, for many of you, these foods won’t come as a surprise.

My goal in listing these foods isn’t to give you any earth-shattering information.

Rather, I hope that by listing out these foods, it makes you more aware of them in your own diet.

Are you eating them currently? How much? Are there any of them you could add in?

Simply being aware that you should be eating more protein is often the most important step towards actually doing it.

So, let’s talk about some of the best options.

Chicken

A 3.5 oz serving of boneless, skinless chicken breast has about 165 calories, 31 g of protein, and 3.5g of fat. Boneless, skinless chicken thighs have about 150 calories in a 4 ounce serving with 20g of protein and around 8g of fat.

Both are fantastic options. If you are trying to lose weight, maybe opt for the breasts. The thighs will taste better, be juicier, and will reheat better than breasts.

Other benefits of chicken: Rich in a variety of B vitamins. Good source of Iron, Zinc, and Selenium.

Lean ground beef or lean cuts of steak

When buying ground beef, opt for a 93/7 option. One 4-oz serving contains approximately 170 calories, 8g of total fat, and 23g of protein.

Similarly, lean cuts of steak like sirloin, skirt, and flank provide awesome protein content.

In general, beef has more fat than chicken. But personally, I believe that if you are eating non-processed whole foods (such as meat), fat likely won’t be an issue for you.

Other benefits of beef: Awesome source of creatine, and red meat is commonly regarded as the best source of Iron. Also, a good source of Zinc, Selenium, and B vitamins.

Low-fat cottage cheese

One of the most versatile protein options out there. One serving (1/2 cup) of 2% cottage cheese has 90 calories, 13 grams of protein, 2.5 g of fat, and 6 g of carbs.

Eat it plain, blend it and use it in sauces, dip your veggies in it. The possibilities are endless.

Other benefits of cottage cheese: Rich in calcium, supports bone density, slower to digest (because some of the protein is casein) and keeps you full longer.

Liquid Egg whites

1 serving of liquid egg whites (3 Tbsp or 46g) has 25 calories and five grams of protein.

It’s one of the only foods that will give you straight protein with no carbs or fats. As such, it’s an extremely calorie-efficient way of increasing your protein.

If you are someone who eats eggs in the morning, buying a carton of liquid egg whites and adding in two servings with your standard eggs is an easy way to add 10 grams of protein without adding many calories - plus they increase the volume of your food.

Canned Tuna

Canned tuna is always a controversial topic when I bring it up to people. But one can (113g) of tuna has 110 calories and 24 grams of protein. Like egg whites, it’s almost straight protein with extremely minimal carbs or fats.

I only eat tuna when I’m traveling or on the go. It’s so easy to grab a can and put it in your carry-on during a flight or in a backpack during a hike.

Other benefits of Tuna: It’s a great source of Omega-3 fatty acids, something almost everyone needs more of.

Plain Nonfat Greek Yogurt

One serving (170 grams or ¾ cup) contains about 100 calories, 17 g of protein, and around 7 g of carbs.

I love using greek yogurt as a high protein way of satisfying my sweet tooth. Add some berries, cinnamon, and peanut butter and you have a delicious, sweet treat to enjoy.

Other benefits: Similar to cottage cheese. High in calcium, supports bone health, slower digesting.

That was certainly not an exhaustive list of quality protein sources, just some of my favorites.

In general, you could add pretty much any fish or meat to that list. Things like salmon, cod, tilapia, sardines, pork, lamb, bison, etc., are all great options, but they just aren’t really things that I eat in my own diet.

Hopefully, this week acts as a good reminder that you need to be making a conscious effort to get your protein in, regardless of whether your goal is to lose fat or build muscle.

Ben’s Best

I absolutely loved this podcast with Dr. Peter Attia this week:

If you don’t wanna watch the YouTube version, here is a link to the audio-only podcast. They discuss all things health and longevity. Definitely worth the listen.

Here is an idea for your meal prep this week:

joexfitness

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Also, I’ve recently been having a bunch of people asking me what I eat. Think I may write up some of my recipes to share with y’all next week. Stay tuned.

Have an awesome week!

Ben