139 protein foods that will help you lose weight and build muscle

The Ultimate Chart – 139 Protein Foods that will make you look good in a swimsuit.

Getting fat has probably never been easier than it is today. This table of protein foods will help you.

Sometimes I feel like Neo in the Matrix – red pill or blue pill?

The blue pill is tempting because you don’t have to change: you just let yourself be lulled by convenience food marketing and believe in nutrition at the push of a button.

You continue to live in an illusion, a simulation of the perfect, average life.

Or you take the red pill. Take the path that takes you out of your comfort zone.

It’s not the easiest way. But you create your future.

Do you want the red pill? Then this article will help you find the right way out of your comfort zone as quickly as possible.

Why does the protein food table help you?

40,000. You can choose from so many products in the supermarket.

Sounds like diversity at the dining table. But most of these products contribute to the fact that 6 out of 10 Americans are overweight – and the trend is rising.

However, there is also an unprecedented variety of healthy foods.

Lately, there are more ways than ever to eat healthily.

Protein foods are part of every meal. Not only because protein is an essential building material for the immune system, muscles, and organs.

Protein fills you up and keeps you full. And for a long time.

Conversely, your body often signals cravings if you don’t get enough of them.

Which foods provide the most protein, taste, AND fit into your nutritional model? The question is often not so easy to answer with all the selection.

My coaching clients receive a  positive list from me that includes hundreds of healthy naked-look-good foods.

People who want to lose weight in particular often suffer from feelings of lack: “I’m not allowed to eat this and that anymore.” That is of little help.

Let’s focus on what you want to eat MORE of in the future?

I am sharing part of this list – the best protein sources – with you in this article. Below you can also download and print out the protein-containing food table as a PDF.

There are good and bad protein foods.

Because “good” sources of protein are sometimes quite a calorie bomb, you should look out for protein-rich foods that are comparatively low in calories if you want to lose fat.

Unfortunately, looking at the nutritional value label is not always helpful.

With a little trick, you solve this dilemma. All you need to know is the  PQ of a food.

PQ: The low-calorie route to more protein

The idea comes from my colleague Bret Contreras.

Nutritional tables tell you calories, protein, carbohydrates, and fat.

A key figure is missing. And that is (waist) worth its weight in gold.

I call it the protein quotient or PQ for short:

The protein quotient (PQ) shows how much protein a portion of food contains per 100 kcal.

The PQ is between 0 (= no protein at all) and 25 (= pure protein) in percent (%). 

This means that foods with a high PQ provide a lot of protein but comparatively few calories. Simplified:

If you want to lose weight, you need a high PQ.

Because of the high protein content, you will feel full and tend to eat less.

Here is a selection of the ten best protein foods to lose weight

1.    Skinless chicken breast  (turkey breast or turkey breast)
2.    Venison  (deer steak, deer schnitzel and rabbit fillet)
3.    Fish and seafood(cod, hake, pollock, flounder, pike, lobster, sole, tuna, or wild salmon)
4.    Chicken egg whites
5.    Lean cheeses  (Harz cheese and cottage cheese)
6.    Low-fat quark
7.    Skyr
8.    Protein bread
9.    Seitan
10.   Protein Powder  (Soy Isolate, Protein 96, and Whey Isolate)

The Ultimate Protein Food Chart

The protein food table is divided into five groups:

1. Meat
2. Fish
3. Dairy products and eggs
4. Vegetable protein sources
5. Dietary supplements (sports nutrition)

Units :

• Protein (P), carbohydrates (CH), and fat (F) in grams
• Calorific value in kcal
• Protein quotient (PQ) in grams of protein per 100 kcal
• All information per 100 g of food

If you are missing a protein-containing food on the table, please send it to me in an email. If possible, also name the nutrients and thereby help other readers.

Tip:  The tables are interactive, i.e., you can sort them by clicking on the respective column heading. So you can filter out foods with a lot of protein and little fat.

Protein Foods Table #1 – Meat

Protein content in meat per serving

Protein Foods Table #2 – Fish

Protein content in fish per serving

Protein Foods Table #3 – Dairy Products and Eggs

Protein content in dairy products and eggs per serving

Protein Foods Table #4 – Plant Protein

Protein content in plant foods per serving

Protein Foods Table #5 – Dietary Supplements (Sports Nutrition)

Protein content in dietary supplements per serving

Note: Vegan sports foods are marked with an “x” in the last column. You can find good quality products on Amazon, in your local gym, or use the internet search engine. Write the name of your preferred product and add a “near me” search term to find some store near to your location.

This is how you use the protein food table to lose weight and build muscles.

All foods mentioned are MBSC formula compliant. How to use the table to your advantage:

1.     You make better decisions.

 The lists give you an overview of the best protein sources for a lean and muscular body.

 It is deliberately not a complete database of ready-made menus or even a list of “forbidden” foods.

 You won’t find any restaurant menus, fast food, or ready meals.

 In bookstores and online, you can find some nutritional charts with thousands of entries.

 Most people intuitively know pretty well which foods are unhealthy. The idea behind the protein food chart is to give you more choices among the things that are good for you.

2.    You make more variety.

 Ever get bored of eating the same thing every day? Then these lists will inspire you to try new, fresh ideas.

 Are you tired of turkey breast? How about the ostrich, lamb, or venison steak?

 Are kidney beans sticking out in your ears? Not only lentils and white beans but also black beans, chickpeas, and baked beans provide more variety.

“It doesn’t get easier. You just get stronger.”

3.    You can put together menus.

 You can use the tables for your food diary or if you want to put together a menu based on macronutrients (protein, carbohydrates, and fat).

 Programs, apps, and websites help you plan your meals. And often, a healthy meal can be put together quickly when you use foods from this list.

 Pick a lean protein source as a base, supplemented with a natural carbohydrate source and some healthy fats, and you’ve got a tasty, look-and-be-naked meal.

 You can adjust the portion and calorie count to suit your needs.

4.    You raise your awareness of healthy food.

 You’ll make more intelligent decisions at the dinner table when you know ​​how many calories, carbohydrates, fat, and protein a portion of food contains — even if you’re not tracking calories.

 Have you ever nibbled on a bag of peanuts without realizing it was almost 1000 calories?

 Some foods on the high-protein food table are very healthy and contain many micronutrients, but they also give you a lot of energy. You should know that.

Note: Cooked vs. Raw Food

Remember that the calorie density of food changes as it is cooked.

Meat loses liquid when heated. Because of this, 100g of cooked meat contains more calories (and protein) than 100g of raw meat.

The same goes for legumes, which you can buy dried, fresh, or canned.

Tip:  The tables are interactive, i.e., you can sort them by clicking on the respective column heading. So you can filter out foods with a lot of protein and little fat.

The first part about protein: Protein: What is it good for, and how much protein should you eat?

Ultimate Protein Foods List – Conclusion

The number of overweight people is increasing every year. Apparently, putting on fat has never been easier than it is today.

But looking good in a swimsuit has never been easier.

Even if only a fraction of the 40,000 products on the supermarket shelves are healthy, there are still hundreds of foods to choose from.

Combined, there are endless possibilities. More than any assembly line production, no matter how varied, can produce.

For my coaching clients, I have compiled an extensive positive list of staples from which to choose the ones they love AND the ones that move them forward.

You now know one module of this list – 139 foods that provide a lot of protein and few calories.

I guess you’ve already decided for yourself whether you’re going to take the red or the blue pill.

The first part about protein: Protein: What is it good for, and how much protein should you eat?

BEFORE YOU GO...

Top 14 Healthy Foods – Accelerate Your Weight Loss Do evening carbs make you fat? 7 nutritional myths Lose Weight The Right Way: 7 Things your scale will never tell you! Nutritional Mistakes: How you can recognize them