VEGGIES-
Lentils- 1cup cooked- 160cal/ 18g protein
Split Peas- 1cup cooked- 170cal/ 16g protein
Kidney, Lima Black & Pinto Beans- 200-240cal/ 15g protein
Chickpeas- 1cup cooked- 240cal/ 15g protein
Black eyed peas- 1cup cooked- 220cal/ 12g protein
Veggie Burger- 1patty- 80-130cal/ 10+g protein
MEAT-
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams
FISH-
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein EGGS & DAIRY-
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Soymilk- 1cup- 100cal/ 11g protein
Slim Fast- 220cal/ 10g protein
Cottage Cheese LowFat- 1cup 220cal/ 29g protein & high in calcium
Ricotta Cheese Lowfat- 1 cup 280cal/ 28g protein & high in calcium
NUTS & SEEDS-
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 19 grams
Flax seeds – ¼ cup – 8 grams
SNACKS-
South Beach High Protein Bar- 140cal/10g protein
Odwalla protein bar- 230cal/16g protein
Here is a website for Fresh Start Wildberry shots that are 42g protein
http://lapbandprotein.com/
