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High Protein Foods That Will Help You Reach Your Fitness Goals

When balancing your macronutrients: fats, carbohydrates, and proteins, it is important to have a goal in mind, a plan for what you want to get out of your body. Are you looking to maintain your current body composition and structure? Are you interested in gaining muscle mass, or losing body fat? Even your age can be a factor where macronutrients are concerned. Here are a few things to keep in mind.

 

  1. Focus your diet on foods higher in carbohydrates if you’re actively building muscle mass.
  2. Focus on a fairly balanced macronutrient diet to maintain your current body composition.
  3. Focus on adding high protein foods to your diet to lose body fat.
  4. Children need higher percentages of fat and carbohydrates in their diets.

Bodybuilding Ratio: Moderate Intake of High Protein Foods

Bodybuilding Macro Ratio
Fat Percentage = 15-25%
Carbohydrate Percentage = 40-60%
Protein Percentage = 25-30%

High Protein Foods Best for Bodybuilding

Black Beans (cooked)

High Protein Foods

  • Serving Size – 1 Cup
  • Calories – 227
  • Fat – 1 grams
  • Carbohydrate – 41 grams
  • Protein – 15 grams
  • Fat Percentage = 3%
  • Carbohydrate Percentage = 74%
  • Protein Percentage = 23%

Broccoli

High Protein Foods

  • Serving Size – ½ Cup
  • Calories – 27
  • Fat – 0 grams
  • Carbohydrate – 6 grams
  • Protein – 2 grams
  • Fat Percentage = 10%
  • Carbohydrate Percentage = 73%
  • Protein Percentage = 17%

Brussels Sprouts

High Protein Foods

  • Serving Size – ½ Cup
  • Calories – 28
  • Fat – 0 grams
  • Carbohydrate – 6 grams
  • Protein – 2 grams
  • Fat Percentage = 12%
  • Carbohydrate Percentage = 71%
  • Protein Percentage = 17%

Chickpeas (Cooked)

High Protein Foods

  • Serving Size – 1 Cup
  • Calories – 269
  • Fat – 4 grams
  • Carbohydrate – 45 grams
  • Protein – 15 grams
  • Fat Percentage = 13%
  • Carbohydrate Percentage = 68%
  • Protein Percentage = 19%

Green Peas (cooked)

High Protein Foods

  • Serving Size – 1 cup (145 grams)
  • Calories – 134
  • Fat – 0 grams
  • Carbohydrate – 25 grams
  • Protein – 9 grams
  • Fat Percentage = 2%
  • Carbohydrate Percentage = 76%
  • Protein Percentage = 22%

Lentils (cooked)

High Protein Foods

  • Serving Size – 1 Cup
  • Calories – 230
  • Fat – 1 grams
  • Carbohydrate – 40 grams
  • Protein – 18 grams
  • Fat Percentage = 3%
  • Carbohydrate Percentage = 70%
  • Protein Percentage = 27%

Lima Beans (cooked)

High Protein Foods

  • Serving Size – 1 Cup
  • Calories – 216
  • Fat – 1 grams
  • Carbohydrate – 39 grams
  • Protein – 15 grams
  • Fat Percentage = 3%
  • Carbohydrate Percentage = 73%
  • Protein Percentage = 24%

Milk (1% fat)

High Protein Foods

  • Serving Size – 8 ounces
  • Calories – 102
  • Fat – 2 grams
  • Carbohydrate – 13 grams
  • Protein – 8 grams
  • Fat Percentage = 20%
  • Carbohydrate Percentage = 46%
  • Protein Percentage = 34%

Plain Yogurt

High Protein Foods

  • Serving Size – 1 Cup
  • Calories – 137
  • Fat – 0 grams
  • Carbohydrate – 19 grams
  • Protein – 14 grams
  • Fat Percentage = 3%
  • Carbohydrate Percentage = 53%
  • Protein Percentage = 44%

Maintenance Ratio: Moderate Intake of High Protein Foods

Maintenance Macro Ratio
Fat Percentage = 25-35%
Carbohydrate Percentage = 30-50%
Protein Percentage = 25-35%

High Protein Foods Best for Maintenance

Cod

High Protein Foods

  • Serving Size – 3 ounces
  • Calories – 89
  • Fat – 1 grams
  • Carbohydrate – 0 grams
  • Protein – 19 grams
  • Fat Percentage = 7%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 93%

Halibut

High Protein Foods

  • Serving Size – 3 ounces
  • Calories – 119
  • Fat – 2 grams
  • Carbohydrate – 0 grams
  • Protein – 23 grams
  • Fat Percentage = 19%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 31%

Pork Loin (top loin)

High Protein Foods

  • Serving Size – 3 ounces
  • Calories – 206
  • Fat – 12 grams
  • Carbohydrate – 0 grams
  • Protein – 23 grams
  • Fat Percentage = 24%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 76%

Shrimp

High Protein Foods

  • Serving Size – 3 ounces
  • Calories – 84
  • Fat – 1 grams
  • Carbohydrate – 0 grams
  • Protein – 18 grams
  • Fat Percentage = 10%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 90%

Tilapia

High Protein Foods

  • Serving Size – 3 Ounces
  • Calories – 108
  • Fat – 3 grams
  • Carbohydrate – 0 grams
  • Protein – 21 grams
  • Fat Percentage = 19%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 81%

Body Fat Loss Ratio: High Intake of High Protein Foods

Body Fat Loss Ratio
Fat Percentage = 30-40%
Carbohydrate Percentage = 10-30%
Protein Percentage = 40-50%

High Protein Foods Best for Body Fat Loss

Almonds (no salt)

lactose intolerant, High Protein Foods

  • Serving Size – 1 ounce
  • Calories – 169
  • Fat – 15 grams
  • Carbohydrate – 5 grams
  • Protein – 6 grams
  • Fat Percentage = 74%
  • Carbohydrate Percentage = 13%
  • Protein Percentage = 13%

Anchovies (canned in oil)

High Protein Foods

  • Serving Size – 1 ounce
  • Calories – 59
  • Fat – 3 grams
  • Carbohydrate – 0
  • Protein – 8 grams
  • Fat Percentage = 41%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 59%

Canadian Bacon

High Protein Foods

  • Serving Size – 3 Ounces
  • Calories – 156
  • Fat – 6 grams
  • Carbohydrate – 1 gram
  • Protein – 21 grams
  • Fat Percentage = 41%
  • Carbohydrate Percentage = 3%
  • Protein Percentage = 56%

Chicken Breast (Skinless – Cooked)

High Protein Foods

  • Serving Size – 3 Ounces
  • Calories – 142
  • Fat – 3 grams
  • Carbohydrate – 0 grams
  • Protein – 27 grams
  • Fat Percentage = 20%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 80%

Cottage Cheese

High Protein Foods

  • Serving Size – 1 Cup (small curd)
  • Calories – 221
  • Fat – 10 grams
  • Carbohydrate – 8 grams
  • Protein – 25 grams
  • Fat Percentage = 39%
  • Carbohydrate Percentage = 13%
  • Protein Percentage = 48%

Eggs

High Protein Foods

  • Serving Size – 1 Egg (large – boiled)
  • Calories – 77
  • Fat – 5 grams
  • Carbohydrate – 1 grams
  • Protein – 6 grams
  • Fat Percentage = 62%
  • Carbohydrate Percentage = 3%
  • Protein Percentage = 35%

Flaxseed

High Protein Foods

  • Serving Size – 1 Cup
  • Calories – 897
  • Fat – 71 grams
  • Carbohydrate – 49 grams
  • Protein – 31 grams
  • Fat Percentage = 66%
  • Carbohydrate Percentage = 22%
  • Protein Percentage = 12%

Ground Beef (90% lean/10% fat)

High Protein Foods

  • Serving Size – 3 ounces
  • Calories – 196
  • Fat – 10 grams
  • Carbohydrate – 0 grams
  • Protein – 24 grams
  • Fat Percentage = 47%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 53%

Ham (extra lean 5% fat)

High Protein Foods

  • Serving Size – 3 ounces
  • Calories – 123
  • Fat – 5 grams
  • Carbohydrate – 1 grams
  • Protein – 18 grams
  • Fat Percentage = 34%
  • Carbohydrate Percentage = 4%
  • Protein Percentage = 62%

Sardines (canned in oil)

High Protein Foods

  • Serving Size – 1 Can (3.75 ounces)
  • Calories – 191
  • Fat – 11 grams
  • Carbohydrate – 0 grams
  • Protein – 23 grams
  • Fat Percentage = 50%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 50%

Salmon (Sockeye)

High Protein Foods

  • Serving Size – 3 Ounces
  • Calories – 291
  • Fat – 9 grams
  • Carbohydrate – 0 grams
  • Protein – 51 grams
  • Fat Percentage = 30%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 70%

Steak

High Protein Foods

  • Serving Size – 3 Ounces
  • Calories – 225
  • Fat – 13 grams
  • Carbohydrate – 0 grams
  • Protein – 25 grams
  • Fat Percentage = 52%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 48%

Tuna (Bluefin – Cooked)

High Protein Foods

  • Serving Size – 3 ounces
  • Calories – 156
  • Fat – 5 grams
  • Carbohydrate – 0 grams
  • Protein – 25 grams
  • Fat Percentage = 31%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 69%

Turkey Breast (Cooked)

High Protein Foods

  • Serving Size – 3 Ounces
  • Calories – 159
  • Fat – 6 grams
  • Carbohydrate – 0 grams
  • Protein – 24 grams
  • Fat Percentage = 35%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 65%

Veal Breast (Cooked)

High Protein Foods

  • Serving Size – 3 Ounces
  • Calories – 226
  • Fat – 14 grams
  • Carbohydrate – 0 grams
  • Protein – 23 grams
  • Fat Percentage = 57%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 43%
Children Ratio: Low Intake of High Protein Foods

Children Macronutrient Ratio
Fat Percentage = 30-40%
Carbohydrate Percentage = 45-65%
Protein Percentage = 20-30%

High Protein Foods Best for Children

Navy Beans (cooked)

High Protein Foods

  • Serving Size – 1 cup
  • Calories – 255
  • Fat – 1 gram
  • Carbohydrate – 48 grams
  • Protein – 15 grams
  • Fat Percentage = 4%
  • Carbohydrate Percentage = 76%
  • Protein Percentage = 20%

Oats

High Protein Foods

  • Serving Size – 1 Cup
  • Calories – 307
  • Fat – 5 grams
  • Carbohydrate – 56 grams
  • Protein – 11 grams
  • Fat Percentage = 14%
  • Carbohydrate Percentage = 74%
  • Protein Percentage = 12%

Peanut Butter (smooth)

High Protein Foods

  • Serving Size – 2 tbsp
  • Calories – 188
  • Fat – 16 grams
  • Carbohydrate – 6 grams
  • Protein – 8 grams
  • Fat Percentage = 72%
  • Carbohydrate Percentage = 13%
  • Protein Percentage = 15%

Pepperoni

High Protein Foods

  • Serving Size – 3.5 ounces
  • Calories – 494
  • Fat – 44 grams
  • Carbohydrate – 0 grams
  • Protein – 23 grams
  • Fat Percentage = 80%
  • Carbohydrate Percentage = 0%
  • Protein Percentage = 20%

Quinoa (cooked)

High Protein Foods

  • Serving Size – 1 Cup
  • Calories – 222
  • Fat – 4 grams
  • Carbohydrate – 39 grams
  • Protein – 8 grams
  • Fat Percentage = 14%
  • Carbohydrate Percentage = 71%
  • Protein Percentage = 15%

Swiss Cheese

High Protein Foods

  • Serving Size – 1 ounce (1 slice)
  • Calories – 106
  • Fat – 8 grams
  • Carbohydrate – 2 grams
  • Protein – 8 grams
  • Fat Percentage = 64%
  • Carbohydrate Percentage = 6%
  • Protein Percentage = 30%
Other High Protein Foods

Bacon (cured – baked)

High Protein Foods

  • Serving Size – 3 Ounces
  • Calories – 459
  • Fat – 36 grams
  • Carbohydrate – 0 grams
  • Protein – 30 grams
  • Fat Percentage = 71%
  • Carbohydrate Percentage = 1%
  • Protein Percentage = 28%

Corned Beef

High Protein Foods

  • Serving Size – 3 ounces
  • Calories – 213
  • Fat – 16 grams
  • Carbohydrate – 0 grams
  • Protein – 15 grams
  • Fat Percentage = 36%
  • Carbohydrate Percentage = 1%
  • Protein Percentage = 31%

Peanuts

High Protein Foods

  • Serving Size – 1 ounce
  • Calories – 164
  • Fat – 14 grams
  • Carbohydrate – 6 grams
  • Protein – 7 grams
  • Fat Percentage = 71%
  • Carbohydrate Percentage = 15%
  • Protein Percentage = 14%

Pistachios

High Protein Foods

  • Serving Size – 1 ounce
  • Calories – 160
  • Fat – 13 grams
  • Carbohydrate – 8 grams
  • Protein – 6 grams
  • Fat Percentage = 67%
  • Carbohydrate Percentage = 20%
  • Protein Percentage = 13%

Pumpkin Seeds

High Protein Foods

  • Serving Size – 1 ounce
  • Calories – 146
  • Fat – 12 grams
  • Carbohydrate – 4 grams
  • Protein – 9 grams
  • Fat Percentage = 68%
  • Carbohydrate Percentage = 10%
  • Protein Percentage = 22%

Sunflower Seeds

High Protein Foods

  • Serving Size – 1 ounce
  • Calories – 163
  • Fat – 14 grams
  • Carbohydrate – 7 grams
  • Protein – 5 grams
  • Fat Percentage = 72%
  • Carbohydrate Percentage = 16%
  • Protein Percentage = 12%

meal prepping lunch box

The post High Protein Foods That Will Help You Reach Your Fitness Goals appeared first on ISOLATOR FITNESS BLOG.


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