Dietary Protein: Quick List and Recipe Links

Are you looking for a go-to reference list of dietary protein and some links to our most frequently requested recipes from our LivingAfterWLS Blog archives. I'd love to know what recipes are your favorite! Leave us a comment.

Meat: beef, bison, lamb, game. The term meat is a broadly used term that includes beef, bison, lamb, and game meat. Beef is the most commonly consumed meat in the United States while lamb is the top in meat consumption worldwide. Bison or buffalo is becoming more readily available with the increase of agricultural bison ranches. Bison and game may be substituted for beef in most recipes. People following a high protein diet should select lean cuts of meat to reduce their intake of saturated fat.
Protein and Iron Rich Beef - Osso Buco

Poultry. Chicken, turkey and other poultry are popular sources of lean protein for their ease in preparation and affordability. White meat poultry contains less fat than dark meat, but dark meat protein is a better source of nutrients including B vitamins.
Tarragon is delicious: Try Easy Chicken Chasseur

Pork. There is much talk about today’s leaner pork thanks to improved agriculture practices. Lean cuts such as tenderloin, top loin, rib chops, and sirloin steak are 31 percent leaner than the same cuts two decades ago. Pork cooks quickly and is affordably priced similar to chicken.
Ham and Egg Breakfast Bowl
 
Fish and shellfish. Perhaps the best source of lean protein combined with healthy fats, fish and shellfish support a well-planned high protein diet. Most fish contain the heart-healthy fat known as omega 3 which is shown to improve cardiovascular health and prevent the risk of stroke and heart disease.
Tuna-Spinach-Strawberry Salad

Soy. Plant based soy protein, the base ingredient for tofu, is a low-fat protein option with the added benefit of cholesterol lowering properties.
5 Day Pouch Test Ham and Cheese Soup with Tofu

Beans and legumes. High protein diets tend to be low in dietary fiber. Including beans and legumes in meals provides the benefits of plant protein and dietary fiber in one healthy ingredient. A half cup serving of beans contains nearly the same protein as 3 ounces of broiled steak.
5 Day Pouch Test Beans and Barley Soup

Low-fat dairy. Milk, cheese, eggs and yogurt are not only protein-rich; they also provide calcium for strong bones and a healthy heart. Low-fat, or reduced fat dairy products provide the benefits of dairy with lowered calories.
It's World Egg Day! Yes - How eggcellent is that?

LivingAfterWLS Publications

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