For reference, an average serving of boneless, skinless chicken breast will have around 20-30 grams all by itself. One cup cooked delivers a whopping 18 grams of protein! 8. Over time I’ve collected a lot of vegan recipes that are relatively high in protein. That’s an awful lot of bok choi. But let’s try an example with a different protein source for variety. Snack. An entire egg contains 6 grams of protein, eating 2 eggs gives you 12 grams of protein. I started eating more protein, aiming for something in the range of 80-90 grams. I have compiled a list of top 10 foods with highest protein content. 6 Sneaky Ways to Get More Protein Without Meat. Focusing on protein intake this way helps them reap the benefits of protein throughout the day versus just one large, protein-heavy meal at … Lunch. One cup of cooked oatmeal contains about 6 g of protein, add a tablespoon of peanut butter (4 g of protein) and ½ cup of soy milk (4 g protein) and you are up to 14 grams of protein at breakfast, which would be almost 30% of your daily requirement. There are five main food groups : fruits, vegetables, grains, protein foods like pulses (beans and legumes), nuts and seeds, and dairy. No more lunches of avocado toast (3 grams of protein) or peanut butter sandwiches (8 grams). The best way to do that is to parse out protein consumption throughout the day in 20 to 30-gram measurements. Breakfast. How many grams of protein are in 1 ounce of meat? That’s 540 grams for 18 bucks. Edamame are also rich in folate, vitamin K and fiber. Getting enough protein can feel like an enormous challenge. A single egg white has about 3.6 grams of protein, so 2 egg whites contain about 7.2 grams of protein. Foods like dairy, eggs, beans, legumes, nuts, seeds, and whole grains all contain enough protein in them to get you to that number without breaking a sweat. That’s not a very extreme diet, but lets him get ~30-40 grams of protein per meal. Keep these groceries on hand to stay strong through the decades. 9 grams of protein: Quick and easy, Blackberry Almond Butter Toast is a grown-up play on a PB&J. They're all filled with protein and heart-healthy fats. With 20 to 40 grams of protein, a daily protein shake can quickly up your overall protein intake. That means that if you eat 100 calories worth of bok choi or lean beef, you’ll get about 12 grams of protein. There are about 7 g of protein in 1 ounce of cooked meat. Natural almond butter packs a good amount of protein, while the whole grain bread adds a bit, too. Pinto beans, kale, and jack cheese mean you get all the protein you gave up in beef, without all the heart disease, fat, and ethical implications. All subjects were put on diets where they consumed 40% fewer calories than they normally burned each day. I’ve compiled them on this page of high protein vegan recipes. Kung Pao Tempeh provides about 18 grams of protein per serving. Chicken breast costs around 3 bucks per pound, 2.66(how many 6 oz servings in a lb) X 37 = roughly 98. Not too shabby! Recipe available here . With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and loads of fiber which aids digestion. Here are the amounts of food you need to eat to get 20-25 grams of protein: 100 grams (3.5 ounces) of meat, poultry or fish (about the size of a deck of cards) 4 large eggs; 240 grams (8 ounces) of plain Greek yogurt ; 210 grams (7 ounces) of cottage cheese ; 100 grams (3.5 ounces) of hard cheese (about the size of a fist) The top food item in the list is egg white. 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