1. Chicken Breast
Chicken breast 135g or 5oz – 29g of protein/234: calories
2. Greek Yogurt
Average serving 6oz /150g – 17.5 g of protein /120: calories
100g/3.5oz fillet of tuna – protein 23g/Calories: 136
4. Pork Loin
80g/3oz serving – protein 24g/Calories: 194
5. Lean Beef
Depending on what cut you choose, beef can be a great source of protein. Saturated fat can be high in some beef cuts and Saturated fat = high calories.
Always ask your butcher for lean, some good examples of lean cuts are: 1. Sirloin Tip Side Steak also called the knuckle 2. Top Sirloin 3. Bottom Round-taken from the rump region contains selenium an antioxidant can aid exercise recovery.
100g/3.5oz – 23g protein/244 calories
Nuts and Seeds
When I first started training, I had no idea about the goodness of nuts I simply thought they were a tasty treat high in fat, it never crossed my mind that nuts were actually good for you.
To my surprise after a little research, I learned in addition to being a good source of fiber, essential fats, nuts are also packed full of protein!! On the flip side the fat content, although some essential fats… fats = calories-try to keep in mind, small portions 25g is enough per serving. ( if you buy a small pack of nuts, have a look at the nutrition info on the back of the packet.)
1: Pumpkin and Squash Seeds
Protein in 100g -29.8g Calories per 25g serving: 112
2: My Favorite! Peanuts (Dry Roasted )
- High concentration of antioxidants, vitamin E, niacin, folate, protein, and manganese. Packed full of many important vitamin B complex groups.
Protein per 100g-21.3g Calories per 25g serving: 144
Calories per 25g serving 138 Protein per 100g-16.67
Protein per 100g-16.67g Calories per 25g serving: 140g
Budget Protein/healthy meals
Many of you reading this may be thinking it’s all well and good showing these great sources of protein, but if you’re on a budget some of the above foods may be too expensive to eat on a regular basis.
I completely understand, many times in my life I’ve been short of a few $’s, but still wanted to continue a healthy training schedule:
There are an abundance of cheaper alternatives and meal ideas out there that will incorporate all your protein and other nutritional needs, please press the link below and you will see a page I compiled that gives you a few ideas for protein on a budget.