PROTEIN

Healthy Habits Happy Moms HIGH

PROTEIN FOODS facebook.com/ Balance 365: Your Journey to Health, Wellness and Food Freedom

MEAT Serving Protein Size

Beef, ground

4 oz

21 g

Beef, steak

6 oz

37g

Most cuts of beef

1 oz

7g

Chicken Breast

4 oz

26g 11g

Chicken Drumstick

10g

Chicken Thigh 3.5 oz

22g

Tuna

6 oz

40g

Pork tenderloin

4 oz

24g

Ham

3 oz

14g

1 slice

5g

3 oz

20g

Fish fillets

Canadian Bacon Lamb

NUTS SEEDS GRAINS Serving Protein Size

Almond butter

2 tbsp.

6g

Peanut butter

2 tbsp.

8g

Almonds

1/4 c

8g

Cashews

1/4 c

5g

Sunflower seeds

1/4 c

6g

Pumpkin seeds

1/4 c

8g

Flax seeds

1/4 c

8g

Oats

1c

Quinoa

1 c cooked 9g

Brown Rice

1 c cooked 5g

10g

DAIRY

Serving Protein Size

Egg

1 large

6g

Milk

1c

8g

Cottage Cheese

1/2 c

15g

Yogurt

1c

14g

Greek yogurt

1c

22g

Mozzarella

1 oz

6g

Brie

1 oz

6g

Cheddar

1 oz

7 - 8g

Swiss

1 oz

7 - 8g

Parmesan

1 oz

10g

BEANS LEGUMES Serving Protein Size

Lentils

1 c cooked 18g

Black

1 c cooked 15g

Kidney

1 c cooked 13g

Chickpeas/ Garbanzo

1 c cooked 12g

Pinto Lima Black-eyes peas Split peas

healthyhabitshappymoms.com

1 c cooked 12g 1 c cooked 10g 1 c cooked

11g

1 c cooked 16g