14 Great Sources of Protein

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14 Great Sources of Protein

When you first begin your medical weight loss plan with us, we will review your dietary needs and formulate a plan to help your body get the correct balance of nutrients from food. For our clients who choose the low-carb eating plan, we recommend (in most cases) that you keep your carbohydrate intake below 45 grams per day. At the same time, we want you to eat about 120 grams of protein.

Complicating matters, you might need to avoid plant-based sources of protein, because those foods are often high in carbohydrates. So for some people, obtaining enough protein each day to meet their medical weight loss plan requirements can feel challenging.

Sources such as protein bars and shakes can be helpful (assuming they don’t contain too many carbs) but you probably don’t want to rely upon those. Shakes are often not very filling, and protein bars can be expensive (and don’t feel like a real meal anyway). It’s better to focus on food sources that you can work into your meals and snacks, such as the following options:

  • Turkey breast, which contains 30 grams of protein in a 100-gram serving
  • Tuna or Salmon, which contains 22 grams of protein per 3-ounce serving
  • Non-fat mozzarella cheese, which contains 9 grams of protein per 1-ounce serving
  • Low-fat Swiss cheese , which contains 8 grams of protein per 1-ounce serving
  • Pork chop , which contains 33 grams of protein per 5-ounce serving
  • Lean beef , which contains 31 grams of protein per 3-ounce slice
  • Tofu , which contains 6 grams of protein per 3-ounce serving
  • Soy beans , which contain 29 grams of protein in a 1-cup serving
  • Eggs , which contain 6 grams of protein in one large egg
  • Yogurt, which contains 14 grams of protein in a 1-cup serving
  • Milk , which contains 8 grams of protein in one cup of skim milk
  • Soy milk, which contains 8 grams of protein in one cup
  • Peanuts , which contain 7 grams of protein in one ounce
  • Almonds, which contain 6 grams of protein in one ounce

Try to keep some of these foods packed and ready to consume as snacks, whether you’re at home, or the office, or on the go. A quick few bites of protein can stave off cravings for hours while helping you satisfy your nutritional plan requirements.

If you’re interested in learning more about a medical weight loss plan, to help you lose weight and keep it off for good, call our office to schedule an appointment.