Protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70 .
Any excess protein is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver.
A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, nuts, and seeds.
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#1: Turkey and Chicken (Turkey Breast)
Protein in 100g 3oz serving (85g)
#2: Fish (Tuna, Salmon, Halibut)
1g protein per 4.5 calories
Fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).
#3: Cheese (Non-fat Mozzarella)
1g protein per 4.7 calories
Cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.
#4: Pork Loin (Chops)
1g protein per 5.2 calories
Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.
#5: Lean Beef and Veal (Low Fat)
1g protein per 5.3 calories
T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.
#6: Tofu
1g protein per 7.4 calories
#7: Beans (Mature Soy Beans)
1g protein per 10.4 calories
Beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).
#8: Eggs (Especially Egg Whites)
1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories
#9: Yogurt, Milk, and Soymilk
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.
#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
1g protein per 15.8 calories
Nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).
Any excess protein is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver.
A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, nuts, and seeds.
________________________________________
#1: Turkey and Chicken (Turkey Breast)
Protein in 100g 3oz serving (85g)
#2: Fish (Tuna, Salmon, Halibut)
1g protein per 4.5 calories
Fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).
#3: Cheese (Non-fat Mozzarella)
1g protein per 4.7 calories
Cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.
#4: Pork Loin (Chops)
1g protein per 5.2 calories
Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.
#5: Lean Beef and Veal (Low Fat)
1g protein per 5.3 calories
T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.
#6: Tofu
1g protein per 7.4 calories
#7: Beans (Mature Soy Beans)
1g protein per 10.4 calories
Beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).
#8: Eggs (Especially Egg Whites)
1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories
#9: Yogurt, Milk, and Soymilk
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.
#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
1g protein per 15.8 calories
Nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).
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You can order a variety of meat directly from the producers 
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