Protein Power: 6 g per 2 oz.

serving

High-Protein Dairy And Eggs 32. Bean Chips

1. Greek Yogurt Protein Power: 4 g per 1 oz. serving
Protein Power: 23 g per 8 oz. serving High-Protein Produce
2. Cottage Cheese 33. Smoothie Drinks
Protein Power: 16 g per 1 cup serving
3. Swiss Cheese
Protein Power: 8 g per 1 oz. serving 34. Tofu
. Protein Power: 12 g per 3 oz. serving
4. Eggs
Protein Power: 6 g per 1 large egg OATMEAL

5. Milk, 2% 6 grams per 1 cup serving

In addition to its 4 grams of belly-filling fiber, a cup of oatmeal
6. Whey Protein delivers as much protein as an EGGS
Protein Power: 24 g per scoop, on average
7. Steak (Top Or Bottom Round) 6 g each
Protein Power: 23 g per 3 oz. serving HUMMUS
8. Ground Beef (95% Lean)
Protein Power: 18 g per 3 oz. serving 6 grams per cup serving
9. Pork Chops (Boneless) GREEN BEANS
Protein Power: 26 g per 3 oz. serving
6 grams per cup cooked
10. Chicken Breast (Boneless And Skinless) PISTACHIOS
Protein Power: 24 g per 3 oz. serving
6.5 grams per cup
11. Turkey Breast 11
Protein Power: 24 g per 3 oz. serving SPIRULINA
12. Yellowfin Tuna
Protein Power: 25 g per 3 oz. serving 8 grams per tablespoon
10
PEANUTS
14. Octopus
Protein Power: 25 g per 3 oz. serving 9 grams per cup
15. Sockeye Salmon 9
Protein Power: 23 g per 3 oz. serving BEANS

16. Tilapia 10 grams per cup

Protein Power: 21 g per 3 oz. serving 8
17. Anchovies BLACK RICE
Protein Power: 24 g per 3 oz. serving
18. Corned Beef 10 grams per cup uncooked
Protein Power: 24 g per 3 oz. serving 7
19. Light Tuna RYE BERRIES
Protein Power: 22 g per 3 oz. serving
12.5 grams per cup
20. Chicken 6
Protein Power: 21 g per 3 oz. serving CHICKPEA PASTA
21. Sardines
Protein Power: 21 g per 3 oz. serving 14 grams per serving
TEMPEH
22. Navy Beans
Protein Power: 20 g per 1 cup serving 16 grams per cup
23. Dried Lentils 4
Protein Power: 13 g per 1/4 cup serving VEGAN PROTEIN POWDER

24. Roast Beef 15 to 20 grams per scoop

Protein Power: 18 g per 3 oz. serving 3
25. Canadian Bacon 2
Protein Power: 15 g per 3 oz. serving TURKEY BREAST

26. Chorizo 26 grams per 3 oz serving

Protein Power: 21 g per 3 oz. serving 1
27. Pepperoni SLOW-ROASTED
Protein Power: 18 g per 3 oz. serving PORK LOIN
28. Roasted Turkey Breast
Protein Power: 18 g per 3 oz. serving 28 grams per 3 oz serving

30. Peanut Butter

Protein Power: 8 g per 2 tbsp serving
31. Mixed Nuts
Anti-viral Foods List Whole-wheat tortillas
Medicinal Mushrooms Fruits and Vegetables
Sea vegetables (sea weeds) Fruits and vegetables are naturally low in fat. They add flavor,
Citrus fruits but especially lemons nutrients and variety to your diet. Look for colorful fruits and
Cabbage family vegetables, especially dark green and orange vegetables. If
Carrot family you can, choose organically grown produce and fruit, as it can
Onion family onions, garlic, leeks, shallots be more nutritious and should be free of pesticides.
Coconut flesh, milk and virgin cold pressed coconut oil Good examples include:
Tomatoes Broccoli, cauliflower and Brussels sprouts
Whey Leafy greens, such as spinach, chard, kale, cabbage and bok
Blackcurrants and their juice choy
Tea Romaine and other darker green lettuces
Walnuts Squash (winter and summer), carrots, sweet potatoes,
Pomegranate pumpkin and turnip
Flavonoid rich foods such as citrus fruits, buckwheat Snap peas, green beans, peppers and asparagus
Lignan rich foods such as whole ground flaxseeds Apples, plums, mangos, papaya, pineapple and bananas
Highly coloured fruits and vegetables which are high-antioxidant foods Blueberries, strawberries, cherries, pomegranate and red or
they are much more powerful if they are fresh and in season and have purple grapes
been ripened naturally Citrus fruits, such as grapefruit and oranges
Peaches, pears and melon
Tomatoes and avocados
Meat, Poultry, Fish and Beans
Fish - Fresh fish should have a clear color, a moist look, a clean
smell and firm, springy flesh. If good-quality fresh fish isn't
Nutrient Dense Foods on The Planet available, choose frozen or low-salt canned fish. Poaching,
steaming, baking and broiling are the healthiest ways to
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prepare fish. Wild-caught oily fish, such as salmon, tuna,
There is only a limited amount of food you can eat in a single day.
mackerel and sardines, are the best sources of omega-3 fatty
1. Salmon
acids, but all fish contain some amount of this healthy fatty
.
acid.
2. Kale
Poultry - Remove skin and visible fat before cooking. Chicken
breasts are a good choice because they are low in fat and high
3. Seaweed
in protein. Baking, broiling and roasting are the healthiest ways
4. Garlic
to prepare poultry.
5. Shellfish
6. Potatoes Beans and other non-meat sources - Nutrient-rich, non-meat
sources of protein can also satisfy the protein
. recommendations. A quarter-cup of beans, 1 tablespoon of
7. Liver peanut butter or ounce of nuts or seeds counts as an ounce
toward your protein needs.
8. Sardines Beef, Pork, Veal and Lamb - Choose low-fat, lean cuts of beef
9. Blueberries or pork. Trim outside fat before cooking. Trim any inside,
separable fat before eating. Lean beef and veal cuts have the
added blueberries to their diet (34). word "loin" or "round" in their names. Lean pork cuts have the
This finding makes sense, given that eating blueberries has been word "loin" or "leg" in their names. Baking, broiling and
shown to increase the antioxidant value of the blood (35). roasting are the healthiest ways to prepare meat. It is best to
Then multiple studies in test tubes and experimental animals suggest limit how often you eat beef, pork, veal and lamb, because
that blueberries can help fight cancer (36, 37, 38). even lean cuts contain a lot of fat and cholesterol when
Bottom Line: Blueberries are very nutritious compared to most fruits compared to other protein sources.
and are loaded with powerful antioxidants, some of which can increase Good examples include:
the antioxidant value of the blood and have protective effects on the Wild-caught salmon and other oily fish, haddock and other
brain. white fish
10. Egg Yolks Wild-caught tuna (canned or fresh)
Shrimp, mussels, scallops and lobster (without added fat)
11. Dark Chocolate (Cocoa) Turkey bacon
Ground chicken or turkey
Legumes (chickpeas, kidney beans, soy beans, edamame,
lentils)
Nuts and seeds, including nut butters
Rolled oats, steel cut oats Lean beef (round, sirloin and loin)
Whole-wheat pasta Lean pork (tenderloin and loin chop)
Whole-grain crackers, breads and rolls (such as whole wheat or
whole rye)
Brown rice, barley, quinoa, wild rice, buckwheat, whole corn
and cracked wheat