Protein has a lot of benefits including keeping you full for longer.
| Dietary Source | Serving Size | Protein (grams) |
|---|
| Dairy | | |
|---|
| Mozzarella, provolone, cheddar, gouda | 1 oz | 7g |
| Colby, brie, feta | 1 oz | 6g |
| Low fat cottage cheese | 1/2 cup | 14g |
| Low fat greek yogurt | 6 oz | 17g |
| Grains | | |
|---|
| Whole grain bread (Ezekiel bread) | 2 slices | 10g |
| Quinoa | 1 cup | 8g |
| Whole wheat pasta | 1 cup | 7g |
| Legumes | | |
|---|
| Black beans, lima beans, navy beans, chickpeas | 1 cup | 15g |
| Edamame | 1 cup | 17g |
| Hummus | 2 tbsp | 2g |
| Nuts | | |
|---|
| All types | 1/4 cup | 7g |
| Peanut butter | 2 tbsp | 8g |
| Peanuts | 1oz (20 nuts) | 7g |
| Almonds | 1 oz (22 nuts) | 6g |
| Shakes | | |
|---|
| Premier protein shake | 1 | 30g |
| Fairlife protein shake | 1 | 30g |
| Orgain organic protein shake | 1 | 16 – 20g |
| Meat | | |
|---|
| Chicken thigh without skin | 1 | 28g |
| Purdue think sliced chicken breast | 4 oz | 25g |
| Chicken breast | 4 oz | 28g |
