Protein is a very important component of any diet, since protein contains the necessary amino-acids, which are essential for making cells in our bodies, such as muscles, nails, and hair. If you have a infection or some kind of illness, then you should consider a high protein diet plan in order to replace the missing protein. Young children require high protein diet foods as well, because of their rapid body growth.

If you are one of the people who want to lose some body fat and get muscular instead, there are no shortcuts. If you intake protein and it is not used to repair or build muscle tissue, it will get stored as fat or convert itself into energy. So, in addition to having a high protein diet menu, you still need exercise, both weight training and aerobic.

The high protein diet plan should contain 10 to 15 percent of high protein diet foods. So, if the average person consumes about 1,500 calories per day, 56 grams of protein should be consumed. The main components of the high protein diet menu are eggs, meat, and fish. However, with regards to eggs in particular, most amino-acids in eggs are in the egg white, while the yolk is mostly unwanted nutritional deficiencies and a lack of fiber in the diet. This may result in constipation and diverticulitis, as well as raise your chances of getting certain cancers. Also, some diet plans promote high protein diet foods like dairy products and red meat, some of which have unwanted cholesterol. Some experts claim that a long-term diet like that can lead to heart disease. A high protein diet plan could also exacerbate kidney or liver problems, because it may be difficult for your body to eliminate all of the waste created by protein metabolism.

So, you should choose your protein wisely and stick to the high-protein diet plan for just a short time. Some good high protein diet foods include skinless chicken, fish, lean pork or beef, low-fat dairy products. In addition, if you have diabetes, liver or kidney disease, if you have a chronic condition for which you are taking medication, or if you are pregnant or lactating, you should consult your doctor before initiating a high protein diet plan.

High Protein Foods List for a High Protein Diet

The healthy high protein foods list (below), for a high protein diet, includes all the healthy protein rich foods high in protein content.

And our free high protein foods printout has what you need for a healthy high protein diet. 

This healthy protein rich foods list, including carbs, calories, fat and protein content, can help you to feel great, lose weight, build and maintain muscle, stay fit, trim and super healthy and look your absolute best.

So print out our beautiful high protein food list and hang it on your fridge. With easy access, you'll choose more healthy foods high in protein.

List of High Protein Foods for a High Protein Diet

Although many high protein foods are also very high in saturated fat, this protein foods list has only great-tasting, low-fat high protein foods.

BEANS

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Black beans	1/2 cup cooked	113	7.6	20.4	.5
Garbanzo (chickpeas)	1/2 cup cooked	134	7.3	22.5	2.1
Kidney beans	1/2 cup cooked	112	7.6	20.1	.4
Lentil beans	1/2 cup cooked	115	8.9	19.9	.4
Lima beans	1/2 cup cooked	108	7.3	19.6	.4
Navy beans	1/2 cup cooked	129	7.9	24.0	.5
Soybeans (edamame)	1/2 cup cooked	127	11.1	10.0	5.8
Tofu	1/2 cup fresh	94	10.0	2.3	5.9

DAIRY

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Cheddar cheese	1 ounce	114	7.1	.4	9.4
Cottage cheese	1/2 cup	110	14.0	3.1	5.0
Cottage cheese, lowfat	1/2 cup	90	16.0	3.0	1.0
Egg	1 large	75	6.3	0	5.0
Milk, lowfat	1 cup	121	8.1	11.7	4.7
Milk, skim	1 cup	86	8.4	11.8	.4
Muenster cheese	1 ounce	104	6.7	.3	8.5
Swiss cheese	1 ounce	107	8.1	1.0	7.8
Yogurt, lowfat	1 cup	144	11.9	16	3.5
Yogurt, nonfat	1 cup	127	13.0	17.4	.4

FISH

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Anchovies, in water	1 ounce	37	5.8	0	1.4
Halibut	3 ounces	93	17.7	0	2.0
Mackerel	3 ounces	180	15.8	0	11.8
Salmon	3 ounces	121	16.9	0	5.4
Sardines, in water	1 can	130	22.0	0	5.0
Tuna, tongol	1/4 cup	70	16.0	0	0

GRAINS

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Oatmeal, rough cut	1 cup	145	6.0	25.2	2.4
Pancake, buckwheat	1 4" diameter	54	1.8	6.4	2.2
Pancake, whole wheat	1 4" diameter	74	3.4	8.8	3.2
Popcorn, dry	1 cup	54	1.8	10.7	.7
Quinoa, cooked	1/2 cup	115	4.3	21.5	2
Rice, brown, cooked	1/2 cup	108	2.4	22.8	.8
Rye bread	1 slice	56	2.1	12	.3
Whole wheat bread	1 slice	56	2.4	11	.7

POULTRY

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Chicken breast	4 ounces	193	29.3	0	7.6
Chicken, light meat, no skin	4 ounces	196	35.1	0	5.1
Chicken, dark meat, no skin	4 ounces	232	31.0	0	5.1
Turkey, light meat, no skin	4 ounces	178	33.9	0	3.7
Turkey, dark meat, no skin	4 ounces	212	32.4	0	8.2

You'll notice that even though the fat count is included on the high protein foods list above, there's no saturated fat count listed. That's because the foods on this list of high protein foods are ALL low in saturated fats.

For example, there's no red meat listed for two very good reasons.

Red meat is usually too high in saturated fat, which has been shown to lead to many degenerative diseases. And red meat also increases inflammation, which causes pain, suffering and numerous health problems.

When it comes to choosing foods with protein, it's vitally important to choose healthy high protein foods from the best sources of protein.