Good Sources of Protein

Lean Meat and Chicken

1 chicken breast - 85g/3oz, 140 cals, 25g
Turkey breast - 85g/3oz, 135 cals, 25g
Lean red meat - 85g/3oz, 145-160 cals, 25g

Seafood

Salmon, sea bass, cod, etc - 112g/4oz, 130-170 cals, 25-31g
Tinned tuna (in water/brine) - 112g/4oz, 145 cals, 27g
Shellfish (shrimp, crab, lobster, etc) - 112g/4oz, 120 cals, 22-24g

Dairy

Egg whites - 7 whites, 115 cals, 25g
Non-fat cottage cheese - 1 cup, 140 calories, 28g
Low fat yoghurt - 400ml/14floz, 220 cals, 20g
Skimmed/non-fat milk - 600mls/21floz, 200 cals, 20g

Soy Products

Tofu - 1/2 cup, 180 cals, 20g
Plain soy protein powder - 28g/1oz, 110 cals, 20-25g
Soy burgers - 2 patties, 160 cals, 25g
Soya milk (sweetened) - 600mls/21floz, 255 cals, 21g
Soy meal replacement shake mix with soya milk - 1 serving shake mix and 1 cup soya milk, 180-200 cals, 20-25g


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