High protein foods

Being a Fitness junkie, I have a high protein diet. That is why I drink about 1 whey isolate shake during the day, and 1 casein shake before going to bed. However, I try to get my protein from different sources. 

In this blog post I would like to share some high protein food items I love to eat next to my protein shakes. Below you can find a table with my favorite high protein foods after which I will highlight a couple of them. 

Food product	Protein per 100g	Carbs per 100g	Fats per 100g	Calories per 100g
Almond Nuts	21.1g	6.9g	55.8g	614kcal
Pumpkin Seeds	28.8g	15.2g	45.6g	586kcal
Goji Berries	12.3g	57.7g	0.3g	285kcal
Cottage Cheese	12.2g	4.5g	1.5g	80kcal
Quark	9 g	4.0g	0.3g	55kcal
Peanut Butter  (Calve)	20g	9g	58g	670kcal
Chicken Breast	23.5g	0g	1.7g	109kcal
Beef Fillet Steak	20.9g	0g	7.9g	155kcal
Salmon Fish Fillets	21.6g	0g	14.0g	215kcal
Tilapia Fish	24g	0g	4g	105kcal
Tuna Fish (Tinned)	26.3g	0g	10.7g	202kcal

Almonds are high in protein, fats
and contain vitamin E

1. Almonds

I love to eat almonds. When I eat them, I like to eat them as a snack, or in my quark (deliciously crunchy!) One hand full of almonds is about 25 pieces of almonds, providing about 6 grams of protein. Be careful that you do not eat too many of them, as the almonds are also quite high in fats. Next to a good source of protein, almonds are also high in Vitamine E, which protects your muscle and other tissue and is good for your immune system.

2. Cottage cheese

I love to eat cottage cheese in my salad, or plain and topped by strawberries! This cheese is a curd with a very mild flavor. It is extremely low in fats (only 4%!) compared to other cheeses. Also, this cheese is high in casein protein, releasing protein to your body for a longer period of time (for an explanaition between whey and casein protein, see my earlier post Whey and Casein Protein Powder) 

3. Quark

I LOVE quark. I eat it in the morning, I eat it during the day, and I eat it in the evening! I eat it with fruit, or nuts. But you can also add quark to your shake! Yum! The beautiful thing about quark is that it is rather low in carbs and high in protein, and also low in calories. In the table it looks like quark is not that high in protein, but if you take 1 portion of 250g, the intake of protein is 27g! Also, it is cheap! 

4. Chicken breast

Chicken filet is high in protein, but be carefull
not to buy fillet with added sugar and/or salt

For lunch and diner, I often eat chicken breast filet. I cook the fillet, or bake it in a non-sticky pan. Than I chop the chicken in small pieces for my salad or serve it with stir fried veggies. When you buy chicken, be careful with the type of chicken you buy, as many packages have added salt and/or sugars. Bio chicken is often the best option, while at the same time also to most expensive. 

5. Tilapia fish

I like to eat tilapia fish filet for lunch or diner. My favorite way to eat it, is to spice it with spicy herbs and bake it in the oven with some veggies. For a nice recipe with tilapia, check out recipe, and replace the pangasusfilet by tilapia filet. Tilapia fish has unsaturated fats and is high in Omega 3-fatty acits. This helps with the overall body growht and development, and supports the brain function. It also is associated with reducing heart disease. Sounds good, right? 

I am excited to hear about your favorite sources of protein!