1. Greek Yogurt Protein Power: 4 g per 1 oz. serving Protein Power: 23 g per 8 oz. serving High-Protein Produce 2. Cottage Cheese 33. Smoothie Drinks Protein Power: 16 g per 1 cup serving 3. Swiss Cheese Protein Power: 8 g per 1 oz. serving 34. Tofu . Protein Power: 12 g per 3 oz. serving 4. Eggs Protein Power: 6 g per 1 large egg OATMEAL
5. Milk, 2% 6 grams per 1 cup serving
In addition to its 4 grams of belly-filling fiber, a cup of oatmeal 6. Whey Protein delivers as much protein as an EGGS Protein Power: 24 g per scoop, on average 7. Steak (Top Or Bottom Round) 6 g each Protein Power: 23 g per 3 oz. serving HUMMUS 8. Ground Beef (95% Lean) Protein Power: 18 g per 3 oz. serving 6 grams per cup serving 9. Pork Chops (Boneless) GREEN BEANS Protein Power: 26 g per 3 oz. serving 6 grams per cup cooked 10. Chicken Breast (Boneless And Skinless) PISTACHIOS Protein Power: 24 g per 3 oz. serving 6.5 grams per cup 11. Turkey Breast 11 Protein Power: 24 g per 3 oz. serving SPIRULINA 12. Yellowfin Tuna Protein Power: 25 g per 3 oz. serving 8 grams per tablespoon 10 PEANUTS 14. Octopus Protein Power: 25 g per 3 oz. serving 9 grams per cup 15. Sockeye Salmon 9 Protein Power: 23 g per 3 oz. serving BEANS
16. Tilapia 10 grams per cup
Protein Power: 21 g per 3 oz. serving 8 17. Anchovies BLACK RICE Protein Power: 24 g per 3 oz. serving 18. Corned Beef 10 grams per cup uncooked Protein Power: 24 g per 3 oz. serving 7 19. Light Tuna RYE BERRIES Protein Power: 22 g per 3 oz. serving 12.5 grams per cup 20. Chicken 6 Protein Power: 21 g per 3 oz. serving CHICKPEA PASTA 21. Sardines Protein Power: 21 g per 3 oz. serving 14 grams per serving TEMPEH 22. Navy Beans Protein Power: 20 g per 1 cup serving 16 grams per cup 23. Dried Lentils 4 Protein Power: 13 g per 1/4 cup serving VEGAN PROTEIN POWDER
24. Roast Beef 15 to 20 grams per scoop
Protein Power: 18 g per 3 oz. serving 3 25. Canadian Bacon 2 Protein Power: 15 g per 3 oz. serving TURKEY BREAST
26. Chorizo 26 grams per 3 oz serving
Protein Power: 21 g per 3 oz. serving 1 27. Pepperoni SLOW-ROASTED Protein Power: 18 g per 3 oz. serving PORK LOIN 28. Roasted Turkey Breast Protein Power: 18 g per 3 oz. serving 28 grams per 3 oz serving
30. Peanut Butter
Protein Power: 8 g per 2 tbsp serving 31. Mixed Nuts Anti-viral Foods List Whole-wheat tortillas Medicinal Mushrooms Fruits and Vegetables Sea vegetables (sea weeds) Fruits and vegetables are naturally low in fat. They add flavor, Citrus fruits but especially lemons nutrients and variety to your diet. Look for colorful fruits and Cabbage family vegetables, especially dark green and orange vegetables. If Carrot family you can, choose organically grown produce and fruit, as it can Onion family onions, garlic, leeks, shallots be more nutritious and should be free of pesticides. Coconut flesh, milk and virgin cold pressed coconut oil Good examples include: Tomatoes Broccoli, cauliflower and Brussels sprouts Whey Leafy greens, such as spinach, chard, kale, cabbage and bok Blackcurrants and their juice choy Tea Romaine and other darker green lettuces Walnuts Squash (winter and summer), carrots, sweet potatoes, Pomegranate pumpkin and turnip Flavonoid rich foods such as citrus fruits, buckwheat Snap peas, green beans, peppers and asparagus Lignan rich foods such as whole ground flaxseeds Apples, plums, mangos, papaya, pineapple and bananas Highly coloured fruits and vegetables which are high-antioxidant foods Blueberries, strawberries, cherries, pomegranate and red or they are much more powerful if they are fresh and in season and have purple grapes been ripened naturally Citrus fruits, such as grapefruit and oranges Peaches, pears and melon Tomatoes and avocados Meat, Poultry, Fish and Beans Fish - Fresh fish should have a clear color, a moist look, a clean smell and firm, springy flesh. If good-quality fresh fish isn't Nutrient Dense Foods on The Planet available, choose frozen or low-salt canned fish. Poaching, steaming, baking and broiling are the healthiest ways to | 1,481,678 views prepare fish. Wild-caught oily fish, such as salmon, tuna, There is only a limited amount of food you can eat in a single day. mackerel and sardines, are the best sources of omega-3 fatty 1. Salmon acids, but all fish contain some amount of this healthy fatty . acid. 2. Kale Poultry - Remove skin and visible fat before cooking. Chicken breasts are a good choice because they are low in fat and high 3. Seaweed in protein. Baking, broiling and roasting are the healthiest ways 4. Garlic to prepare poultry. 5. Shellfish 6. Potatoes Beans and other non-meat sources - Nutrient-rich, non-meat sources of protein can also satisfy the protein . recommendations. A quarter-cup of beans, 1 tablespoon of 7. Liver peanut butter or ounce of nuts or seeds counts as an ounce toward your protein needs. 8. Sardines Beef, Pork, Veal and Lamb - Choose low-fat, lean cuts of beef 9. Blueberries or pork. Trim outside fat before cooking. Trim any inside, separable fat before eating. Lean beef and veal cuts have the added blueberries to their diet (34). word "loin" or "round" in their names. Lean pork cuts have the This finding makes sense, given that eating blueberries has been word "loin" or "leg" in their names. Baking, broiling and shown to increase the antioxidant value of the blood (35). roasting are the healthiest ways to prepare meat. It is best to Then multiple studies in test tubes and experimental animals suggest limit how often you eat beef, pork, veal and lamb, because that blueberries can help fight cancer (36, 37, 38). even lean cuts contain a lot of fat and cholesterol when Bottom Line: Blueberries are very nutritious compared to most fruits compared to other protein sources. and are loaded with powerful antioxidants, some of which can increase Good examples include: the antioxidant value of the blood and have protective effects on the Wild-caught salmon and other oily fish, haddock and other brain. white fish 10. Egg Yolks Wild-caught tuna (canned or fresh) Shrimp, mussels, scallops and lobster (without added fat) 11. Dark Chocolate (Cocoa) Turkey bacon Ground chicken or turkey Legumes (chickpeas, kidney beans, soy beans, edamame, lentils) Nuts and seeds, including nut butters Rolled oats, steel cut oats Lean beef (round, sirloin and loin) Whole-wheat pasta Lean pork (tenderloin and loin chop) Whole-grain crackers, breads and rolls (such as whole wheat or whole rye) Brown rice, barley, quinoa, wild rice, buckwheat, whole corn and cracked wheat
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