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Sources of protein come in all different shapes and sizes. Use the following list as a guide for alternative protein-rich foods you can use in your meals.

Fish - A great source of protein with lots of benefits if it isn't fried. Here are some examples of the several different kinds of fish that can offer all sorts of variety to your meals and snacks (and don't forget frozen and canned options exist):

  • Salmon (fresh or canned)
  • Haddock
  • Trout
  • Tuna (fresh or canned)
  • Flounder
  • Cod
  • Shrimp
  • Scallops
  • Sardines
  • Mackerel
  • Herring

Soy Products - Not only rich in protein, but versatile! Soy can be eaten whole, while soybeans are often transformed into a large variety of foods:

  • Tofu - Check out some great ideas on how to add tofu to a delicious meal.
  • Soy milk
  • Soy nuts
  • Tempeh
  • Veggie burger
  • Soups

Beans - So many different choices:

  • Kidney beans
  • Black beans
  • Lentils
  • Lima beans
  • White beans
  • Chick peas

Nuts & seeds and nut/seed butters - Use nuts to add protein to your meals and snacks.

  • Almonds/almond butter
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds
  • Brazil nuts
  • Macadamia nuts
  • Pecans
  • Sesame seeds/tahini
  • Peanut butter

Dairy - A great way to add some protein to your snacks, along with as an ingredient in your meals:

  • Skim or low-fat milk, buttermilk
  • Plain or vanilla yogurt
  • Milk-based soup
  • Custard/pudding
  • Frozen yogurt
  • Cheese
  • Soft cheese - ricotta, farmer's cheese, goat cheese

Eggs - Not just for breakfast.

  • Hard boiled
  • Egg salad
  • Quiche
  • Omelette
  • Egg substitute/egg whites

Poultry - A classic that can be used in just about anything! Make sure you remember to remove the skin prior to baking. As a deli meat, make sure it's lean and skinless.

  • Chicken
  • Turkey

Red meat - A valuable source of protein, but it needs to be lean and trimmed of fat.

  • Beef
  • Pork
  • Lamb


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