Tel: 0333 772 1502 | Current Shipping Info

Menu
Lean Greens
0
  • All Products
    • Lean Greens Powder
    • Jui-C Vitamin C
    • TRIM Whey Protein Isolate
    • Good Fats Omega 3
    • Drift Off Magnesium Citrate
    • Amber Boost Turmeric
    • Billions Acidophilus Probiotics
  • Subscriptions
    • Lean Greens
    • Jui-C
    • TRIM Formula
    • Good Fats Formula
    • Drift Off Formula
    • Amber Boost
    • Billions
  • Bundles
    • Everyday Health Pack
    • Gut Health Bundle
    • Whole Enchilada
    • Capsule Pack
  • Contact Us
    • Reviews
    • Meet The Team
  • Sign in
  • Your Cart is Empty
Lean Greens
  • All Products
    • Lean Greens Powder
    • Jui-C Vitamin C
    • TRIM Whey Protein Isolate
    • Good Fats Omega 3
    • Drift Off Magnesium Citrate
    • Amber Boost Turmeric
    • Billions Acidophilus Probiotics
  • Subscriptions
    • Lean Greens
    • Jui-C
    • TRIM Formula
    • Good Fats Formula
    • Drift Off Formula
    • Amber Boost
    • Billions
  • Bundles
    • Everyday Health Pack
    • Gut Health Bundle
    • Whole Enchilada
    • Capsule Pack
  • Contact Us
    • Reviews
    • Meet The Team
  • 0 0

Top 10 Normal Foods With Protein

Top 10 Normal Foods With Protein

In the last few years, there’s been this obsession with adding protein to manufactured foods.


Everything from Protein Mars Bars to Protein Coffee, Protein Weetabix and Protein chocolate chip cookies… It’s all gone a bit mad.


Thing is there’s plenty of ‘normal’ foods that are naturally loaded with protein.


The following list will give you an insight into our top 10 normal food sources of protein.

How much protein do we really need each day?


The average adult requires 0.75g of protein per kilo of body weight. This equates to about 45g of protein for a woman and about 55g of protein for a man.


If you’re more active, then it’s beneficial to consume more protein to help the growth and repair of your body.


One of the benefits of consuming more protein, certainly from the sources we list below, is you’ll need less calories consumed to feel fuller.


This is definitely a bonus if your goal is to lose a bit of weight.


Let's get into the list.


How much protein do we really need each day?


The average adult requires 0.75g of protein per kilo of body weight. This equates to about 45g of protein for a woman and about 55g of protein for a man. If you’re more active, then it’s beneficial to consume more protein to help the growth and repair of your body.


One of the benefits of consuming more protein, certainly from the sources we list below, is you’ll need less calories consumed to feel fuller. This is definitely a bonus if your goal is to lose a bit of weight.


Let's get into the list.


How much protein do we really need each day?


The average adult requires 0.75g of protein per kilo of body weight. This equates to about 45g of protein for a woman and about 55g of protein for a man.


If you’re more active, then it’s beneficial to consume more protein to help the growth and repair of your body.


One of the benefits of consuming more protein, certainly from the sources we list below, is you’ll need less calories consumed to feel fuller.


This is definitely a bonus if your goal is to lose a bit of weight.


Let's get into the list.

Top 10 Protein Sources From 'Normal' Foods


* table* 


Treat the final column like a “bang for your buck” rate… with the top rated food source having the lowest Calories for every gram of protein.


In the real world we don’t just eat 100g of each food stuff. For example 100g of egg is approximately 2 large eggs, but an 8oz sirloin steak is 226g, and whey protein isolate is normally just 30g per serving


The benefit of each food stuff shouldn’t just be about the protein content. Focussing on just the number of grams of protein is short sighted, despite the obsession with labelling high protein foods with just this one indicator.


Let's dive in to each food source and get in to the real world stuff...


Mackerel contains

Tuna - 28g Protein per 100g


A tin of tuna is such a simple and versatile thing. Normally around 140g of tuna per tin, it’s the perfect single serving portion for adding to a salad, making a toastie or adding to a baked potato.


Along with it’s super high protein content, you’ll also benefit from the mega Omega 3 content. If you go for fresh rather than tinned, you’ll get 4 times the amount of Omega 3.

Chickens contain 31g of protein per 100g

Chicken - 31g Protein per 100g


We’re talking about chicken breast here. Whilst the thighs and wings have equally decent protein figures, they are a bit more fatty and calorific.


Also a decent source of Vitamin B-6, which is great for brain health, specifically mood and depression. And also a good vitamin for heart health too.


The average chicken breast is about 170g, So you’ll get your Protein RDA (Recommended Daily Allowance) from just that. A fantastic way to ensure you're topped up each day.


Greek Yoghurt contains 10g of protein per 100g

Greek Yoghurt - 10g Protein per 100g


With a pot of greek yoghurt from your local supermarket normally 150-200g this is a convenient snack that’s got a decent protein whack.


You’ll find greek-style yoghurt which is usually the same as greek yoghurt. It all depends on where it's made.


I normally add, banana and dried fruit in to a pot, perhaps with some local honey for an amazing dessert that’s not a carbohydrate horror show.

Turkey Breast contains 29g of protein per 100g

Turkey Breast - 29g Protein per 100g


Outside of Christmas in the UK we rarely eat turkey. Which is a shame because it’s a great tasting food with figures that match chicken for protein content, and like chicken is a good source of Vitamin B-6


It’s one of those meats you can cook off a bird on the weekend, and it’ll provide meat for a week or two for lunches and dinners.

Turkey Breast contains 29g of protein per 100g

Beef (Sirloin Steak) - 27g Protein per 100g


OK, I’m a big fan of a decent quality steak. And whilst I don’t eat a steak too often, mostly at restaurants. It’s a fantastic source of protein, if a little fatty.


Your average 8oz steak will net you a full RDA of protein, as well as a good Vitamin B-6 source too.

Cottage Cheese contains 11g of protein per 100g

Cottage Cheese - 11g Protein per 100g


Known more for it’s low fat properties as a cheese, Cottage cheese is the king of cheesy protein sources.


Although consuming 100g of cottage cheese might prove a challenge in one sitting. A normal serving of cottage cheese is about 30-50g.


Perfect for chucking on your salads or in a baked potato for the ultimate low fat lunch.

Salmon contains 20g of protein per 100g

Salmon - 20g Protein per 100g


I’m a huge fan of salmon, especially smoked salmon slices that I add to my ‘perfect’ breakfast of scrambled eggs and smoked salmon.


That breakfast means I have protein and omega 3 fats needs packed in, first thing. It’s certainly better than sugar and carb packed cereals that seem to be the norm!


Alternatively a fillet of salmon from the local supermarket is about 90-100g, and shallow fried or grilled is a delicious lunch meat to add to a salad, of a low fat dinner.

Eggs contain 13g of protein per 100g

Eggs - 13g Protein per 100g


As mentioned in the salmon section, eggs make up my perfect breakfast. Normally I’d consume 2 or 3 eggs per day. The Omega 3s, vitamin D & B-12 as well as the high protein levels make eggs almost the perfect food source.


Eggs have had such a bad rep over the decades, 99% of it unfounded. We buy ours direct from a local farm, the yolks are much stronger coloured, and the egg holds together better for poached eggs compared to supermarket bought eggs.

Peanuts contains 26g of protein per 100g

Peanuts - 26g Protein per 100g


Such a high protein source, but with the down side of quite a lot of fat making them very calorific.


To get the optimal nutrition gain from peanuts you need to stay away from the highly processed junk food of roasted, coated monstrosities!

Lean Greens Whey Protein Isolate contains 86g of protein per 100g

Whey Protein Isolate - 86g Protein per 100g


For the most convenient way to top up your daily protein intake, a whey protein isolate powder is your answer. As a by-product from the dairy industry, whey is a high protein food source.


The isolate variant filters out the lactose, so a lot easier digestible than other types of protein, especially if you’re lactose intolerant.


TRIM is our own Whey Protein Isolate, and a single 30g serving is just 120 kcal and the vanilla flavour is just like drinking melted ice cream.


Or it can be used in baking, smoothies and desserts too!


Whilst it’s tempting to get drawn in by the marketing of “Protein” boosted products, stick to normal foods like those listed above and you’ll meet your daily protein requirements very easily.


Want to know how whey protein isolate is made? Read our next recommended article here 👇🏻


Buy TRIM Whey Protein 💪🏻

Ellie Brightmore

February 23, 2021

Follow

© 2021 Lean Greens. - All Rights Reserved 2021
Suite 21, 58 Low Friar Street, Newcastle. NE1 5UD

Tel: 0333 772 1502
Company Registration: 07986245
VAT Registration: 163 703 125

  • About Us
  • Search
  • Privacy Policy
  • Terms of Service
  • Supply Terms
  • Guarantee
  • BLOG
  • Media
  • Returns
  • Delivery
  • Recycling
  • Why Buy From Us
  • Refer A Friend

* Results Not Typical. All discussion about results on this website are based on individual findings where each circumstance is completely unique and may not be similar or the same as you. These products are not intended to diagnose, treat, cure or prevent any disease. The information on this Web site or in emails is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your doctor.

© 2021 Lean Greens.
Powered by Shopify

American Express Apple Pay Google Pay Maestro Mastercard PayPal Shop Pay Visa