As a bodybuilder or weight lifter, you’re always met with the question – What are some good high protein foods to eat? My daily intake of protein varies from day to day, but I never obsess over it. I have my go to sources like chicken, fish, dairy and nuts and seeds, but my diet is very diverse.
High Protein Foods I Like To Eat:
1. Broccoli is a phenomenal veggie with so many health benefits. Did you know it also has positive effects on your testosterone? A healthy natural testosterone is important when building muscle. When your levels are naturally normal, you sleep better, feel better and perform better. Broccoli is packed with Vitamin C, K, fiber and potassium. Not only does it keep you feeling full, but it also has quite a bit of protein for a vegetable. And of course it‘s low in fat.
2. Dairy products are high in protein and some are high in fat. If you’re like me, and love consuming dairy – buy low fat. I can easily drink a half gallon of milk a day and eat a half tub of cottage cheese a day. That’s a lot of excess calories if you’re eating full fat dairy.
3. Meats, poultry and seafood are probably the most complete and abundant sources of protein. They are packed full of essential amino acids and a good high quality protein to build muscle. Lean beef, chicken breast and salmon are all great foods you can prepare in a variety of ways.
Pork is also a go to protein source because there are quite a few cuts of pork that are very lean and contain a lot of protein per gram. Pork tenderloin is very lean and tasty when marinated in olive oil and soy sauce and grilled over direct heat.
My favorite protein rich foods that I consume on a regular basis is eggs and turkey. I eat tons of whole and egg whites for breakfast many times a week. They’re also good to eat hard-boiled, in salads. Turkey sauteed in jalapenos, onions, garlic and spices and served with white rice is one of my favorite meals.
I personally don’t like to consume enormous amounts of protein in one meal. You should try to aim for 25 to 30 grams per meal. A typical meal for me will contain a healthy amount of fat, a lean protein and a carb source like potatoes or rice. In between meals, I might have a whey protein shake or nuts. So many people whine and cry about eating the same old stuff everyday, and how bad it taste. They eat clean 100% of the time and complain about the taste of dry chicken breast and broccoli.
If you take your time and find some decent recipes, you can make some delicious and healthy high protein meals. You’ll be amazed at what you can make chicken breast taste like. Throw some chicken in a crock-pot with some taco seasoning and a 1/2 cup of chicken stock. Cook until fork tender and shred it. I eat it with white rice and black beans, in a wrap or make a burrito bowl. Salmon is another high quality muscle building food that is loaded with around 24 grams of protein per serving. Grab some jerk marinade and marinate the salmon overnight. Wrap it in foil, throw it in the oven on 425 and cook until it flakes. Serve with a green salad and white rice.
Remember, just because you’re on a low carbohydrates diet doesn’t mean you have to go eat 300-400 grams of protein per day for weight loss. Increase your fat intake and eat healthy carbs in moderation.