High Protein Whole Food Choices

Protein intake is important for your health and how much you should consume varies based on your weight, activity level, and goals.

As an example, a fifty-year-old woman weighing 120 lbs who is seeking to gain weight, tone, and build muscle should consume 72 grams of protein everyday. At least that’s what I’ve concluded for myself because I lost weight and muscle mass while caring for my elderly mother.

There are conflicting opinions on how much protein one should intake. I’ll update this post with a link to best resources for this topic soon.

Here are some whole foods with the most protein in 1/2 cup:

• Cottage cheese: 14 grams of protein 
• Egg whites: 13 grams of protein 
• Tofu: 10 grams of protein 
• Edamame: 12 grams of protein 
• Lentils: 11 grams of protein 
• Black beans: 11 grams of protein 
• Chickpeas: 10 grams of protein 
• Greek yogurt: 10 grams of protein 
• Nuts: 6-8 grams of protein per ounce 
• Seeds: 3-5 grams of protein per ounce 

These foods are all good sources of protein and other nutrients, and they can be easily added to meals and snacks. For example, you could have cottage cheese with fruit for breakfast, tofu stir-fry for lunch, or edamame as a snack.

It is important to note that the amount of protein in a food can vary depending on the brand, preparation method, and serving size. It is always best to check the nutrition label to be sure.

Thanks Bard!