High Protein Foods: 36 Meat & Plant-Based Sources

High protein foods can come from animal sources (like meat, fish, eggs, milk, cheese, and yogurt) or plant-based sources (like peas, soy, beans and grains). Animal protein tends to be higher in protein in comparison to plant-based sources of protein, and also have a high biological value, as these proteins are better quality and are more readily available to be absorbed by the body at High Protein Foods: 36 Meat & Plant-Based Sources.

Plant-based foods can also be great sources of protein, however, and can be added to a balanced diet to ensure optimal functioning of the body. High-protein plant-based foods are staples in vegetarian and vegan diets at High Protein Foods: 36 Meat & Plant-Based Sources.

High Protein Foods: Protein is necessary for the body’s numerous processes, including hormone production, muscle, tissue, and organ upkeep, and cellular growth. 36 Sources Based on Plants and Meat.

Meat protein and other animal-based sources

The following table indicates the quantity of protein per 100 grams of the listed food:

Protein intake after physical activity is important as it helps to prevent lesions and helps muscle recovery and growth at High Protein Foods: 36 Meat & Plant-Based Sources.

Plant-based protein sources

It is especially important to incorporate high-protein vegetables into vegetarian diets in order to ensure the adequate intake of amino acids. This helps to maintain muscle, cell, and hormone production. Check-out the following table to see which plant-based food sources contain high amounts of protein at High Protein Foods: 36 Meat & Plant-Based Sources:

How to enhance absorption of plant-based protein

For those on a vegetarian or vegan diet, in order to ensure adequate intake of high-quality protein, high-protein plant sources should be combined with foods that promote absorption of protein in the digestive system. Some examples of food combinations are at High Protein Foods: 36 Meat & Plant-Based Sources:

• Rice and beans (any type)
• Peas and corn seeds
• Lentils and buckwheat
• Quinoa and corn
• Brown rice and red beans

These food combinations and a varied diet are important to maintain the body’s growth and proper functioning in those who do not ingest animal protein. In the case of lacto-ovo vegetarians, their diets can additionally include protein that comes from eggs, milk, and other dairy products at High Protein Foods: 36 Meat & Plant-Based Sources.

Achieving a high-protein diet

When attempting to consume a high-protein diet, you are advised ot have 1.1 to 1.5 grams of protein for every kilogram of body weight per day. The exact quantity that needs to consumed should be calculated by a registered dietitian, as recommended protein amounts will vary from person to person. Your adequate amount depends on your age, gender, physical activity, health history and your current health status at High Protein Foods: 36 Meat & Plant-Based Sources.

This diet is recommended for both weight loss and muscle growth, and it can work particularly well when paired with activities that encourage the growth of new muscles. See which exercises you should be doing at and read our advice on building muscle. 36 Meat and Plant-Based High-Protein Foods.

Are there foods that are rich in protein but low in fat?

With the exception of nuts, every plant-based food item included in the above table is high in protein and low in fat. Conversely, foods derived from animals that are high in protein but low in fat include egg whites, low-fat fish like cod, and low-fat meats such skinless chicken breast at High Protein Foods: 36 Meat & Plant-Based Sources.