Protein is very important in a healthy diet. Whether you’re trying to do low carbs (my own personal version of hell) or are just trying to stay full longer so that you don’t snack, protein is a great way to do that. There are tons of satisfying options for everyone, even vegetarians. So here is the low down on some protein choices.

Meat

Lamb- 3 ounces has 22 grams of protein
Canadian Bacon- 1 slice has 5 grams of protein
Ground Beef- 4 ounces has 28 grams of protein
Steak- 6 ounces has 42 grams of protein
Pork Tenderloin- 4 ounces has 29 grams of protein
Ham- 3 ounces has 19 grams of protein
Tuna- 6 ounces has 40 grams of protein
Fish Fillets Or Steak- 3.5 ounces has 22 grams of protein
Chicken Drumstick- 1 drumstick has 11 grams of protein
Chicken Thigh- 1 thigh has 10 grams of protein
Chicken Breast- 3.5 ounces has 30 grams of protein

Dairy

Eggs- 1 large egg has 6 grams of protein
Milk- 1 cup has 8 grams of protein
Cottage Cheese- 1/2 cup has 15 grams of protein
Yogurt- 6 ounces has 5 grams of protein
Greek Yogurt- 6 ounces has 15 grams of protein
Mozzarella And Brie Cheese- 1 ounce has 6 grams of protein
Cheddar And Swiss Cheese- 1 ounce has 8 grams of protein
Parmesan Cheese- 1 ounce has 10 grams of protein

Beans, Legumes

Lentils- 1 cup cooked has 18 grams of protein
Black Beans- 1 cup cooked has 15 grams of protein
Kidney Beans- 1 cup cooked has 13 grams of protein
Chick Peas- 1 cup cooked has 12 grams of protein
Garbanzo Beans- 1 cup cooked has 12 grams of protein
Pinto Beans- 1 cup cooked has 12 grams of protein
Black Eyed Peas- 1 cup cooked has 11 grams of protein
Lima Beans- 1 cup cooked has 10 grams of protein
Split Peas- 1 cup cooked has 16 grams of protein

Nuts, Seeds And Grains

Almond Butter- 2 tablespoons has 6 grams of protein
Peanut Butter- 2 tablespoons has 8 grams of protein
Almonds- 1/4 cup has 8 grams of protein
Cashews- 1/4 cup has 5 grams of protein
Sunflower Seeds- 1/4 cup has 6 grams of protein
Pumpkin Seeds- 1/4 cup has 8 grams of protein
Flax Seeds- 1/4 cup has 8 grams of protein
Oats- 1 cup has 10 grams of protein
Quinoa- 1 cup cooked has 9 grams of protein
Brown Rice- 1 cup cooked has 5 grams of protein

Once you realize all of the different options you have to incorporate more protein into your meals, it will be much easier. A lot of people think of meat, eggs or peanut butter and that’s it. When in actuality, there are tons of options to even use as toppings on your salad for a nice protein boost for the rest of your day. And in case you’re still stuck, here is a great protein filled supper recipe that your family will love.

Mushroom And Turkey Lasagna

Ingredients

1 tbsp olive oil
2 cups sliced mushrooms
1 1/4 cups fat free milk
1 tbsp butter
1/4 cup all purpose flower
1 bay leaf
1 lb cooked turkey breast, cubed
1/4 tsp grated nutmeg
Salt and pepper to taste
14 oz can chopped plum tomatoes, drained
1 tsp dried mixed italian herbs
9 lasagna sheets, cooked

Topping

1 cup fat free plain yogurt
I medium egg, lightly beaten
1 tbsp shredded Parmesan cheese

Instructions

Start

Preheat oven to 350 degrees F. Heat oil in a medium saucepan, and cook mushrooms until tender and juices have evaporated. Remove from pan and set aside.

Prepare

Place milk, butter, flour and bay leaf into saucepan. Slowly bring to a boil, stirring until thickened; simmer 2-3 minutes. Remove bay leaf and stir in cooked mushrooms, turkey,nutmeg and salt and pepper. Meanwhile, in a medium bowl, combine tomatoes and mixed herbs, and season with salt and pepper. Spoon half of vegetable mixture into a large ovenproof dish. Top with three sheets of lasagna noodles and half of turkey mixture. Repeat layers and place remaining pasta sheets in top.

Cook

In a small bowl, mix yogurt and egg. Spoon over lasagna, spreading mixture into corners. Sprinkle with Parmesan cheese and bake 45 minutes.

Nutrition( per serving)

291 calories
29 grams protein
32 grams carbs
6 grams fat
2 grams fibre

I hope you try it out and that you enjoy it. Feel free to let me know how it turned out!

xo Stephanie