Tempeh
Tempeh is a fermented soybean product and a plant-based protein source.
It has a firm texture and a nutty flavor.
Serving ideas include substituting tempeh for meat in burgers, stir-fries, and tacos.
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Serving ideas include baking, pan-searing, or grilling halibut.
One halibut fillet contains about 245 calories, 29 grams of protein, and 11 grams of carbohydrates.
People eat tuna in various ways, including plain or adding it to anything from sandwiches to casseroles.
About 4 ounces of pork tenderloin contains 135 calories, 25 grams of protein, and 0 carbohydrates.
Shrimp
Shrimpare a low-fat source of protein containing omega-3 fatty acids.They are also low-carb, gluten-free, and sugar-free.
However, as a shellfish, shrimp is a major food allergen.
Lobster
Lobster is a high-protein seafood that is low in calories and doesn’t contain carbs.
Serve lobster by itself, topped with butter, or in salads, soups, or sandwiches.
People who areallergic to shellfishshould avoid lobster.
One lobster tail has about 97 calories, 21 grams of protein, and 0 grams of carbohydrates.
People who are allergic to shellfish should avoid scallops.
Beef (Top Round)
Some cuts of beef are leaner than others.
Those containing the word “round” are on the lean side.
There are various ways to serve the different cuts of beef.
Some are eaten alone with seasoning, while others are used in soups or stews.
Pumpkin Seeds (Pepitas)
Shelledpumpkin seeds, called pepitas, are found in salted and unsalted varieties.
People eat them alone as a snack, roasted, or sprinkled on salads or soups.
Ricotta
Ricotta is a soft, moist, and sweet cheese.
Some people eat it alone, but it’s often topped with fruits, nuts, and seeds.
Lasagna, stuffed shells, and other Italian dishes also include ricotta cheese.
Greek Yogurt
Greek yogurtcontainsprobioticsand has more protein than traditional yogurt.
Tofu (Soybean Curd)
Tofuis a plant-based source of protein made from soybeans.
It comes in various consistencies, ranging from soft to extra-firm.
Pistachios
Many people eatpistachiosas snacks, either salted or unsalted.
They are also used as salad toppings or in ice cream and puddings.
Pistachios are seeds, but people who areallergic to nutsshould avoid them.
One ounce of pistachios contains about 159 calories, 6 grams of protein, and 8 grams of carbohydrates.
Peanut Butter (Lower Sugar)
Peanut butter is inexpensive and easily found.
Almond Butter
Almondbutter is made from ground-up almonds.
Flaxseeds
Flaxseedsare tiny and come from the flax plant.
A plan is helpful when making changes to include more foods that meet this goal.
Foods high in protein come from both animal and plant-based sources.
Chan School of Public Health.Diet review: ketogenic diet for weight loss.
American Diabetes Association.Eating for diabetes management.
U.S. Department of Agriculture FoodData Central.Tempeh.
U.S. Department of Agriculture FoodData Central.Halibut.
American Heart Association.Are you getting enough omega-3 fatty acids?
Office of Dietary Supplements.Omega-3 fatty acids.
U.S. Department of Agriculture FoodData Central.Canned tuna.
U.S. Department of Agriculture FoodData Central.Chicken.
U.S. Department of Agriculture FoodData Central.Pork, loin, tenderloin.
American Academy of Allergy, Asthma, and Immunology.Shellfish allergy is not a shell game.
U.S. Department of Agriculture FoodData Central.Shrimp.
U.S. Department of Agriculture FoodData Central.Salmon.
U.S. Department of Agriculture FoodData Central.Lobster.
U.S. Department of Agriculture FoodData Central.Scallops.
U.S. Department of Agriculture FoodData Central.Beef (top round).
U.S. Department of Agriculture FoodData Central.Pumpkin seeds.
U.S. Department of Agriculture FoodData Central.Ricotta.
U.S. Department of Agriculture FoodData Central.Greek yogurt.
U.S. Department of Agriculture FoodData Central.Tofu.
American Academy of Allergy, Asthma, and Immunology.Everything you should probably know about tree nut allergy.
U.S. Department of Agriculture FoodData Central.Pistachio nuts.
American College of Allergy, Asthma, & Immunology.Food allergy.
U.S. Department of Agriculture FoodData Central.Peanut butter (lower sugar).
U.S. Department of Agriculture FoodData Central.Almond butter.
U.S. Department of Agriculture FoodData Central.Flax seeds.
US Department of Agriculture.Dietary Guidelines for Americans, 2020 - 2025.
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