NUTRITION:  PICK YOUR PROTEIN
This page updated January 19, 2015.

( c ) Copyright.  Mike Stewart Fitness ( MSF ).  All Rights Reserved.  2000-2015.
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Protein Item
Grams ( gr ) per ounce ( oz )
Purchase/Cooking information
BACON, CANADIAN ( DELI )
15gr protein per 3 oz serving
6-times less fat than traditional bacon.
BEANS, DRIED LENTILS
13gr protein per 1/4 cup
Simmer 20min in pot and serve.
BEANS, NAVY ( C )
20gr per 1 cup serving
Any brand ok.
BEEF, GROUND
18gr per 3 oz serving
Any brand ok.
BEEF, ROAST ( DELI )
18gr per 3 oz serving
Best Brand:  Applegate. Any brand will d.
CHICKEN ( C )
21gr protein per 3 oz serving
Check for lowest sodium.
CHICKEN BREAST
20gr protein per 3 oz serving
Keep skin on!  Marinate overnight for taste.
CHORIZO ( DELI )
21gr protein per 3 oz serving
Sautee or pan fry, then eat.
CORNED BEEF ( C )
24gr protein per 3 oz serving
cook with vegetables
COTTAGE CHEESE
20gr protein per 5oz serving
Eat anytime, great with water crackers.
EDAMAME ( FROZEN )
8gr protein per serving
Plant protein full of vit-min.
EGGS
10gr protein per serving
Eat whole eggs, not Egg Beaters!
FISH, ANCHOVIES ( C )
25gr protein per 3 oz serving
Soak in water for 30min reduce salt.
FISH, HALIBUT
25gr protein per 3 oz serving
Thaw, pan-fry or bake.
FISH, SALMON
25gr protein per 3 oz serving
Thaw, pan-fry or bake.
FISH, TILAPIA
20gr protein per 3oz serving
stay away from farm-fed; buy American
FISH, TUNA
23gr protein per 3 oz serving
fresh caught
FISH, TUNA ( C )
22gr protein per 3 oz serving
water packed only
JERKY
13gr protein per 1oz serving
Buccee's has excellent source!
MILK
12gr protein per serving
HEB Mootopia Hi-protein milk is the best.
NUTS, MIXED
6gr protein per 2oz serving
Stay away from "sugared".
PEANUT BUTTER
8gr protein per 2oz serving
Any brand, ok.
PEAS, GREEN ( FROZEN )
7gr protein per 1cup serving
Any brand, ok.
PEPPERONI ( DELI )
18gr protein per 3 oz serving
Compare brands for lowest salt.
PORK CHOPS
26gr protein per 3oz serving
Any brand, preferred non-steroid
QUINOA ( "KEEN-WAH" )
8gr protein per serving
Contains BCAA.
SARDINES ( C )
21gr per 3 oz serving
Best brand:  Wild Planet.
SEAFOOD, OCTOPUS
25gr protein per 3oz serving
purchase frozen ( helps tenderize meat )
SMOOTHIES
16gr/20gr protein per 1 cup serv.
Add whey/casein protein for higher content.
TOFU
12gr protein per 3oz serving
Any brand, ok.
TURKEY BREAST
24gr protein per 3oz serving
Any brand, preferred non-steroid
TURKEY BREAST ( DELI )
18gr protein per 3 oz serving
No sugar or "cured" roast turkey breast.
STEAK
30gr protein per 3 oz serving
Best protein besides eggs!
WHEAT GERM
6gr protein per 1 oz serving
Store in fridge or freezer to maintain
freshness.