Protein sources (both animal and plant based)

While animal proteins will typically give you the most protein per gram consumed, there are options for protein that vegetarians and vegans can use to make sure their protein consumption is meeting the required levels.

*As a side note for vegans, make sure you pull your protein from a wide variety of sources in order to ensure that you are maximizing the full spectrum of amino acids (quinoa, buckwheat, and soy are all vegan options that contain the 9 essential amino acids)

Let's start with the sources that give you the biggest bang for your bite. 

These are 100g or 3.5 ounce servings

• Turkey or Chicken Breast (32 grams)

• Beef (26 grams)

• Pork loin (22 grams)

• Duck (19 grams)

• Cottage Cheese (26 grams)

• Skinless Salmon (19 grams) 

• Fresh Tuna (26 grams)

• Ham (25 grams)

• Mussels (24 grams)

• Shrimp (18 grams) 

Now, lets look at our non-meat options for protein

(again, these will be grams of protein per 100 grams of food):

• Cheese - 26 g

• Eggs - 13 g

• Yogurt - 4 g

• Kefir - 6 g

• Soy - 12.5 g

• Quinoa 12 g

• Buckwheat 11 g

• Millet 12 g

• Lentils 9 g

• Tofu 9 g

• Beans 7 g

• Peas 6 g

• Flaxseeds 14.1

• Sesame Seeds 21 g

• Chickpeas 21 g

• Peanuts 25 g

• Walnuts 17 g

• Hazelnuts 14 g

• Almonds 22 g

• Brazil nuts 15 g

• Cooked Rice 3 g