High Protein- low Fat foods

Beef steak 6oz – 42 grams protein

Lean cut beef 1oz- 7 grams protein

Ham 3oz- 19 grams protein

Pork 3oz- 22 grams protein

Chicken breast (skinless) 3.5oz- 30 grams protein

Salmon or Telapia fillet 4oz- 24 grams protein

Tuna solid (in water) can 6oz- 40 grams protein

Egg 1 – 6-7 grams protein

Milk (1%) 1 cup (244 g) - 8 grams protein

Cottage cheese 1 cup (244g) - 30 grams

Low fat Greek Yogurt 6 oz. - 15-20 grams protein

Low fat Regular yogurt 6 oz. – 9 grams protein

Swiss Cheddar cheese 1oz. -7-8 grams protein

Mozzarella cheese 1 oz. – 6 grams protein

Parmesan 1 oz. – 10 grams protein

Firm Tofu ½ cup (cubed) – 20 grams protein

Soya milk 1 cup – 6-10 grams protein

Red lentil 1 cup (cooked) – 16 grams

Black beans 1 cup (cooked) – 14 grams

Garbanzo beans 1 cup (cooked) - 15 grams protein

Flax seeds 1 cup – 16 grams protein

Peanut butter 2 Tablespoons - 8 grams protein

Almond butter 2 Tablespoons – 5 grams protein

Almonds, ¼ cup (one handful) – 8 grams(less fat)

Peanuts, ¼ cup (one handful)– 9 grams ( more fat than almonds)

Cashews, ¼ cup (one handful) – 5 grams (more fat than almonds)

Pecans, ¼ cup – 2.5 grams

Sunflower seeds ¼ cup – 6 grams

Pumpkin seeds ¼ cup – 8 grams

Oat 1 cup (cooked) – 7 grams protein

Quinoa 1 cup (cooked) – 8 grams protein

Brown Rice 1 cup (cooked) – 5 grams protein

White Rice 1 cup (cooked) –4 grams protein

Whole wheat pasta 1 cup (cooked) –7 grams protein

All veggies 1 cup cooked – 1-2 grams protein

(Exception) Avocado – 1 medium – 4 grams protein