Our Top 10 High Protein Foods - The Fast 800 (2023)

Protein is a macronutrient that we need to eat in large amounts to provide us with essential calories and energy. Unlike carbohydrates and fat, our body can’t store protein so we need to ensure we’re eating at least 60g of high protein foods per day to stay nourished.

Benefits of protein

Eating high protein foods provides many health benefits, including maintaining good bone health, lowering blood pressure, lowering the risk of osteoporosis, reducing the risk of cardiovascular disease, and speeding up injury recovery. [1][2][3][4][5]

Additionally, protein is at the heart of healthy weight loss. It increases satiety and decreases hunger, while maintaining muscle mass and helping prevent weight regain. [6][7][8] Eating high protein foods also improves thermogenesis and sleeping metabolic rate, both of which lead to calorie burning while you sleep. [9][10]

Our top 10 high protein foods

The Fast 800 Online Programme has almost 700 low carb, high protein Mediterranean-style recipes to aid in weight loss and to keep you satisfied while being at your healthiest. Every meal plan has been created by our in-house nutritionist to ensure you’re reaching our recommended 60g of protein per day. However, if you’re putting together your own meal plans each week, here are some high protein foods to help you reach your daily protein goals.

1. Eggs

You may already know that eggs are a fantastic source of protein, but did you know that eating just two eggs contains around 12g of protein and up to 30% of the daily vitamin requirements for humans? That’s a lot to pack into such a small bundle.

Egg whites are almost pure protein, while the yolk contains healthy fats and many more nutrients so there are benefits of eating both.Scramble them, poach them, incorporate them into other dishes, top soups with them, or even just eat a hard boiled egg as an on-the-go boost: they really are one of the most versatile high protein foods.

2. Greek Yogurt

We’re big fans of Greek yogurt; it’s high in protein, nutritious, and delicious, what’s not to love? Containing vitamin B12, vitamin A, zinc, selenium and calcium, a 200g (7oz) serving provides as much as 19g of protein. We always encourage our community to enjoy full-fat yogurt (as opposed to the 0% or low-fat versions) as it’s more delicious, more satiating and far more natural!

If you have a sweet tooth, this Protein Mug Cake is topped with Greek yogurt and contains almost 30g of protein!

3. Nuts

Nuts are great sources of protein and healthy fats; top dishes with them, or eat a handful alongside a meal to keep you fuller for longer.

A handful of almonds contains around 6g protein, similarly to pistachios, cashews and walnuts.

(Video) Top 10: High Protein Foods (For Muscle Gain)

Eating nuts has also been shown to lower heart disease risk factors like high cholesterol and high blood pressure.[12]

4. Tofu

Tofu is condensed soy milk, pressed into blocks of different firmness often used to provide a protein-packed meat alternative in meals.

A 100g (3.5oz) serving of tofu contains around 144 calories and 17g protein, as well as iron, amino acids, zinc, vitamins and minerals.

If you’re new to cooking tofu, this gut-friendly Kimchi Tofu Rice Bowl includes a step-by-step of how to prepare and enjoy it.

5. Lentils

Lentils are one of the richest sources of plant-based protein, which means they’re an excellent high protein food, particularly for vegetarians and vegans.

Their high protein content, among other nutrients like fibre, folate, magnesium, iron and potassium, means they’re a nutritional powerhouse and have been shown to lower the risk of developing fatty liver and heart disease.

This Sweet Potato and Lentil Soup is sure to turn you into a lentil lover.

6. Protein powder and protein bars

Protein powder is a popular supplement among athletes and fitness fanatics due to its high protein content and consequent ability to increase muscle mass and injury repair. Protein Powder is commonly available in whey or pea versions, the latter being suitable for those following a plant-based diet.

Shakes and protein bars can be a great option to add to your diet for a quick protein boost. The Fast 800 Protein Shakes and Protein Barsare an ideal and convenient option to increase your daily protein intake and are really useful on days when you’re too busy to prepare a nutritious meal. Just one serving of our delicious shakes contains over a third of your 60g protein recommendation.
Note – The Protein Powder is available in the UK, Australia and New Zealand and the Protein Bars are currently available in the UK only.

7. Fish and shellfish

Shellfish, such as shrimp/prawns, oysters, scallops and clams are high protein foods, and contain healthy fats and a whole host of vitamins and minerals. For example, one 85g (3oz) serving of cooked clams provides around 22g of protein.

(Video) 'The Fast 800' Author Dr Michael Mosley Answers Our Dieting Questions | Studio 10

Oily fish, like salmon or mackerel, are high in protein and healthy fats, among many other important nutrients. Half a salmon fillet (around 124g) provides 30.5g of protein, and one tin of tuna provides around 42g of protein.

This Grilled Spicy Salmon with Avocado Salsa recipe is a favourite in our community, particularly great for those following two-meal-a-day plans, with 32g protein and just 520 calories per portion.

8. Broccoli

It might surprise you to learn that broccoli is high in protein compared with other vegetables. While it isn’t enough to eat as your sole protein source, choosing this green over other veggies may help to boost your daily intake.

One raw broccoli has almost 2.6g of protein, as well as folate and potassium, and has just 31 calories per cup.

This Salmon and Broccoli Pesto Poké Bowl recipe packs a protein punch with salmon, cottage cheese and broccoli which are all filling high protein foods, while this Keto Broccoli, Ginger and Coriander Soup (8.4g protein) is the perfect vegetarian light lunch.

9. Lean meat

Chicken and beef are among the more well-known high protein foods. Though beef is rich in protein, iron, vitamin B-12 and B6, it can also be high in fat so it’s important to choose lean beef wherever possible to limit your intake of saturated fats for optimal heart health.

A 100g skinless chicken breast provides roughly 31g of protein, while an 85g serving of ground beef contains around 21g of protein.

This Beef Stir Fry is just 307 calories per serving and provides 40.9g of protein. If chicken is more your thing, this Mediterranean Mozzarella Chicken at 36.8g might be more up your street.

10. Cottage Cheese

Similar to Greek yogurt, this cheese is rich in protein, calcium, phosphorus, and various vitamins and minerals.

One cup (around 226g) of cottage cheese contains around 28g of protein, so whether you’re a vegetarian, on a keto diet, or just love cheese, this is an excellent way to get yourself up to that 60g protein target.

This versatile high protein food can be enjoyed as part of a savoury dish or a sweet treat. Our Strawberry Thick Shake contains 100g of cottage cheese bringing it up to a whopping 20g protein for just one shake, whereas adding cottage cheese as a creamy side, or using it as a dip for raw veggies, is always a winner.

Final take away

Whether you’re looking to lose weight, or are just aiming for generally optimal health, it’s vital to eat enough protein, and with these foods you can’t go too far wrong.


However, we know there are often days when you don’t have the time to cook a nutritious meal, and that calculating protein into a calorie-controlled meal plan can often be extra work. This is why we created The Fast 800 Protein Shakes and Barsso you can always have a healthy source of protein at your fingertips wherever you are, either in place of a meal or for a little extra protein boost.

References Our Top 10 High Protein Foods - The Fast 800 (1)

Bonjour JP. Dietary protein: an essential nutrient for bone health. J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S. doi: 10.1080/07315724.2005.10719501. PMID: 16373952.

Altorf-van der Kuil W, et al. Dietary protein and blood pressure: a systematic review. PLoS One. 2010 Aug 11;5(8):e12102. doi: 10.1371/journal.pone.0012102. PMID: 20711407; PMCID: PMC2920332.

Hannan, M.T., et al (2000), Effect of Dietary Protein on Bone Loss in Elderly Men and Women: The Framingham Osteoporosis Study. J Bone Miner Res, 15: 2504-2512. https://doi.org/10.1359/jbmr.2000.15.12.2504

Appel LJ, et al. Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids: Results of the OmniHeart Randomized Trial. JAMA. 2005;294(19):2455–2464. doi:10.1001/jama.294.19.2455

Russell L. The importance of patients’ nutritional status in wound healing. Br J Nurs. 2001 Mar;10(6 Suppl):S42, S44-9. doi: 10.12968/bjon.2001.10.Sup1.5336. PMID: 12070399.

(Video) High Protein Low Carb Diet Plan For Weight Loss | Lose 10 Kgs In 10 Days | Eat more Lose more

Blom WA, et al. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006 Feb;83(2):211-20. doi: 10.1093/ajcn/83.2.211. PMID: 16469977.

Cava E, Yeat NC, Mittendorfer B. Preserving Healthy Muscle during Weight Loss. Adv Nutr. 2017 May 15;8(3):511-519. doi: 10.3945/an.116.014506. PMID: 28507015; PMCID: PMC5421125.

Westerterp-Plantenga MS, et al. High protein intake sustains weight maintenance after body weight loss in humans. Int J Obes Relat Metab Disord. 2004 Jan;28(1):57-64. doi: 10.1038/sj.ijo.0802461. PMID: 14710168.

Bray GA, et al. Effect of protein overfeeding on energy expenditure measured in a metabolic chamber. Am J Clin Nutr. 2015 Mar;101(3):496-505. doi: 10.3945/ajcn.114.091769. Epub 2015 Jan 14. PMID: 25733634.

Lejeune MP, et al. Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. Am J Clin Nutr. 2006 Jan;83(1):89-94. doi: 10.1093/ajcn/83.1.89. PMID: 16400055.

Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019 Mar 22;11(3):684. doi: 10.3390/nu11030684. PMID: 30909449; PMCID: PMC6470839.

Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and Cardiovascular Health: A Review. Nutrients. 2018 Apr 11;10(4):468. doi: 10.3390/nu10040468. PMID: 29641440; PMCID: PMC5946253.

Bahrami A, Teymoori F, Eslamparast T, Sohrab G, Hejazi E, Poustchi H, Hekmatdoost A. Legume intake and risk of nonalcoholic fatty liver disease. Indian J Gastroenterol. 2019 Feb;38(1):55-60. doi: 10.1007/s12664-019-00937-8. Epub 2019 Feb 22. PMID: 30796701.

Bahrami A, Teymoori F, Eslamparast T, Sohrab G, Hejazi E, Poustchi H, Hekmatdoost A. Legume intake and risk of nonalcoholic fatty liver disease. Indian J Gastroenterol. 2019 Feb;38(1):55-60. doi: 10.1007/s12664-019-00937-8. Epub 2019 Feb 22. PMID: 30796701.

(Video) 14 days on the Fast 800 diet - what to expect.


What are the number 1 high protein foods? ›

Healthy protein sources include eggs, nuts, lean meats, fish, dairy, and certain grains.

What are two foods that were high in proteins? ›

Protein foods
  • lean meats – beef, lamb, veal, pork, kangaroo.
  • poultry – chicken, turkey, duck, emu, goose, bush birds.
  • fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams.
  • eggs.
  • dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

What 6 foods can humans eat to get protein in their diet? ›

Good Protein Sources
  • Seafood.
  • White-Meat Poultry.
  • Milk, Cheese, and Yogurt.
  • Eggs.
  • Beans.
  • Pork Tenderloin.
  • Soy.
  • Lean Beef.

What food is the king of protein? ›

Which Foods Have the Highest Protein Content Per Typical Serving?
RankFood NameProtein Content
1Tuna, light, canned42.1g (84% DV)
2Chicken breast, meat only, cooked53.4g (107% DV)
3Cod, cooked41.0g (82% DV)
4Halibut, cooked35.8g (72% DV)
26 more rows
Mar 29, 2023

What are the 3 top protein foods? ›

Johns Hopkins nutritionists recommend five foods — high in protein and other nutrients, but with no meat — and explain their health benefits.
  • Eggs. Eggs are a great source of protein. ...
  • Tree Nuts. Tree nuts include walnuts, almonds and pecans — don't confuse them with peanuts, which are legumes. ...
  • Legumes. ...
  • Soy. ...
  • Yogurt.

What vegetable has the most protein? ›

Green peas are at the top of the list of the most protein-filled vegetables. Technically, they're legumes, but many of us consider them vegetables because of their bright green color and delicate flavor. You might be surprised by their protein content, though: a cup of green peas contains about 8 grams of protein.

What are 8 foods that give your body protein? ›

8 Protein-Rich Foods to Add to Your Diet
  • Eggs. One large egg not only has 13 essential vitamins and minerals, it contains 6 grams of protein, which helps to support muscle growth and repair. ...
  • Cottage Cheese. ...
  • Protein Drink. ...
  • Edamame. ...
  • Tuna. ...
  • Lentils. ...
  • Almonds. ...
  • Tempeh.

Is there any fruit with protein? ›

Fruits With the Most Protein
  • Fruit Has Protein? 1/12. Fruit may not be the first thing that comes to mind when you think about sources of protein. ...
  • Guava. 2/12. Guava is one of the most protein-rich fruits around. ...
  • Avocado. 3/12. ...
  • Jackfruit. 4/12. ...
  • Kiwi. 5/12. ...
  • Apricot. 6/12. ...
  • Blackberries and Raspberries. 7/12. ...
  • Raisins. 8/12.
Dec 1, 2022

Is Peanut Butter high in protein? ›

Peanut butter is rich in protein, minerals, and vitamins, but it can also be high in calories, sodium, and unsaturated fat. Low-sugar and homemade peanut butter may be good options, as many brands contain added sugar and oil.

What are 3 foods high in protein besides meat? ›

How to get protein without the meat
  • Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. ...
  • Soya beans. ...
  • Quinoa. ...
  • Nuts. ...
  • Seeds. ...
  • Cereals and grains. ...
  • Quorn™ ...
  • Dairy.

What protein should I eat for breakfast? ›

9 High-Protein Breakfast Foods
  • Eggs. Eggs are a no-brainer breakfast protein, but it's important to remember that there are so many different ways to use them. ...
  • Greek Yogurt. ...
  • Turkey Sausages. ...
  • Cottage Cheese. ...
  • Smoked Salmon. ...
  • Tofu. ...
  • Black Beans. ...
  • Dinner Leftovers.
Apr 9, 2020

What fruit has the most protein? ›

One: Guava

With 4.2 grams of protein per cup, guava contains more protein than any other fruit can boast. If that's not enough, guava provides 4 times your daily Vitamin C needs in a single serving – take that, oranges!

What are 12 vegetables you should eat that are high in protein? ›

12 High-Protein Vegetables
  • Edamame.
  • Lentils.
  • Kidney Beans.
  • Chickpeas.
  • Potatoes.
  • Green Peas.
  • Avocado.
  • Spinach.
Mar 22, 2023

Is sweet potato good source of protein? ›

Protein. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source.

Are bananas high in protein? ›

Like most fruits, bananas are not a source of fat or protein, just carbohydrates. When compared with other fruits, like berries, bananas are higher in energy (calories), which gives them a bad reputation of not being “good” for weight loss.

Are apples high in protein? ›

Apples are low in sodium, fat, and cholesterol. They don't offer protein, but apples are a good source of vitamin C and fiber. One medium apple has about: 100 calories.

Is there any protein in a banana? ›

One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium.

What is the number one food that causes high blood pressure? ›

Salt or sodium

Salt, or specifically the sodium in salt, is a major contributor to high blood pressure and heart disease. This is because of how it affects fluid balance in the blood. Table salt is around 40 percent sodium. Some amount of salt is important for health, but it's easy to eat too much.

How much protein do I need a day? ›

According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

What should I eat for protein? ›

Animal-based foods (meat, poultry, fish, eggs, and dairy foods) tend to be good sources of complete protein, while plant-based foods (fruits, vegetables, grains, nuts, and seeds) often lack one or more essential amino acid.

How to get 100 grams of protein a day? ›

100 grams of protein for omnivores
  1. Greek yogurt (15 grams of protein)
  2. Beef sausage (14 grams)
  3. 1 ounce of mixed nuts (5 grams)
  4. Two eggs (12 grams)
  5. Snack cheese (5 grams)
  6. Four slices (2 ounces) of deli ham (10 grams)
  7. Two slices of rye bread (10 grams)
  8. ½ cup of rolled oats (5 grams)
Feb 27, 2023

How to get 80g of protein a day? ›

80 grams of protein:
  1. 2 boneless, skinless chicken breasts, OR.
  2. 4.5 cups of cooked lentils, OR.
  3. 4-5 servings (28-32 ounces) of low- or nonfat Greek yogurt, OR.
  4. 2 pounds of firm or extra-firm tofu, OR.
  5. 13 large eggs, OR.
  6. 4 cans of Chicken of the Sea Chunk White Albacore Tuna in Water.

What vegetables have more protein than meat? ›

  • BLACK BEANS. They contain 15g of protein in just a 1-cup serving, more than the amount in a chicken drumstick. ...
  • LENTILS. ...
  • TEMPEH. ...
  • SOYBEAN. ...
  • QUINOA. ...
  • SPINACH. ...

What is a high-protein breakfast for seniors? ›

Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.

What is a good high-protein lunch? ›

High protein lunch recipes
  • Fresh salmon with Thai noodle salad. A star rating of 3.7 out of 5. ...
  • Cheesy seafood bake. A star rating of 4.8 out of 5. ...
  • Scrambled egg & feta hash. ...
  • Indian chicken protein pots. ...
  • Miso roast salmon, lentil & pomegranate salad. ...
  • Egyptian egg salad. ...
  • Spicy fish stew. ...
  • Chicken satay salad.

Is Oatmeal high in protein? ›

They are a good source of carbs and fiber, including the powerful fiber beta-glucan ( 1 ). They are also a good source of high quality protein, with a good balance of essential amino acids ( 2 ). Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.

What should I eat to get 100 grams of protein a day? ›

100 grams of protein for omnivores
  1. Greek yogurt (15 grams of protein)
  2. Beef sausage (14 grams)
  3. 1 ounce of mixed nuts (5 grams)
  4. Two eggs (12 grams)
  5. Snack cheese (5 grams)
  6. Four slices (2 ounces) of deli ham (10 grams)
  7. Two slices of rye bread (10 grams)
  8. ½ cup of rolled oats (5 grams)
Feb 27, 2023

What are the top 15 protein foods? ›

  1. Chicken breast. Chicken is a staple in many diets and for good reason! ...
  2. Ground beef. From burgers to BBQ, beef is a mainstay in many recipes. ...
  3. Salmon. ...
  4. Tuna. ...
  5. Shrimp. ...
  6. Eggs. ...
  7. Milk. ...
  8. Cheese.
Aug 28, 2020

What foods reduce protein in urine? ›

Diet For Proteinuria
  • Oranges and orange juice.
  • Leafy green vegetables, such as spinach and greens (collard and kale)
  • Potatoes.

How can I get 130 grams of protein a day naturally? ›

14 Easy Ways to Increase Your Protein Intake
  1. Eat your protein first. ...
  2. Snack on cheese. ...
  3. Replace cereal with eggs. ...
  4. Top your food with chopped almonds. ...
  5. Choose Greek yogurt. ...
  6. Have a protein shake for breakfast. ...
  7. Include a high protein food with every meal. ...
  8. Choose leaner, slightly larger cuts of meat.

How can I get 80g of protein a day? ›

80 grams of protein:
  1. 2 boneless, skinless chicken breasts, OR.
  2. 4.5 cups of cooked lentils, OR.
  3. 4-5 servings (28-32 ounces) of low- or nonfat Greek yogurt, OR.
  4. 2 pounds of firm or extra-firm tofu, OR.
  5. 13 large eggs, OR.
  6. 4 cans of Chicken of the Sea Chunk White Albacore Tuna in Water.

How much protein should I eat to lose weight? ›

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

What is the highest protein meat? ›

Meats Ranked in Protein Levels. Turkey. It looks like turkey is our winner for having the most protein per serving. You'll get 30 grams of protein in one serving of turkey, making this lean white meat a great addition to your weekly meal planning.

What is the fastest way to flush your kidneys? ›

How to cleanse the kidneys
  1. Drink more water. Drinking enough fluid every day is essential to a person's overall health. ...
  2. Reduce sodium intake. ...
  3. Make dietary changes.
Jun 5, 2019

How can I protect my kidneys from high protein diet? ›

How can you protect your kidneys and lose weight, too? For weight loss that won't compromise your kidneys, it's all about balance. “Don't get your calories from one source — combine protein with more fruits and vegetables,” Dr. Calle recommends.

Will drinking water get rid of protein in urine? ›

Can drinking water reduce protein in urine? No, drinking more water won't treat proteinuria. Drinking more water will make you pee more, so there may be less protein every time you pee, but it won't stop your kidneys from leaking protein.


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