Holistic Massage School Shares a Shopping List of High Protein Food Sources

Considered a macronutrient, Protein is an important building block for every cell in the body and essential for the health of our blood, bones, muscles, skin and cartilage. Unlike fats and carbohydrates, protein is not stored in the body, so new supplies are needed daily.  How much protein is enough?  The US Dept. of Health and Human Services offers the following recommended daily allowances based on sex, age and activity level:


Who: RDA:
Children 2 to 6, most women and older people 5 ounces


Older children (6-12), teen girls, active women and most men


6 ounces
Teenage boys & active men 7 ounces


Now, that you know how much you need, take a look at the list of foods below.  It is a compilation of our faculty’s favorite protein-rich food sources.  Which proteins appeal most to you?


Popular Protein Sources for Vegans:

vegan protein

  • Black beans, 15 grams per cup
  • Chickpeas, 12 grams/cup (mashed w/ oil & garlic =  Hummus)
  • Flaxseed
  • Grains, varied
  • Legumes
  • Lentils (red are my favorites), 18 grams of protein per cup
  • Nuts (Walnuts, Almonds,
  • Poppy seeds
  • Pistachios
  • Pumpkin seeds
  • Quinoa, 9 grams per cup
  • Tofu, 11 grams per 4 oz
  • Tempeh, 41 grams per cup

Tip: Tempeh, made from soy beans, contains a higher content of protein, dietary fiber, and vitamins than Tofu.




Other High-Protein Food Sources



  • Greek Yogurt, 23 g per 8 oz. serving
  • Cottage cheese: 14 g per ½ cup serving
  • Swiss Cheese: 8 g per 1 oz. serving
  • Eggs: 6 g per 1 large eggs
  • Milk: 2%, 8 g per 1 cup serving
  • Soy Milk: 8 g per 1 cup serving



  • Turkey Breast: 24 g per 3 oz. serving
  • Pork chops: 23 g per 3 oz. serving
  • Steak: 23 g per 3 oz. serving
  • Ground Beef (95% lean): 18 g per 3 oz. serving


Seafoodseared salmon

  • Tuna (yellow-fin), 25 g per 3 oz serving
  • Salmon, 23 g per 3 oz. serving
  • Halibut, 23 g per 3 oz. serving



Are you interested in learning more about Nutrition?  Healing Hands School of Holistic Health (HHSHH), offers classes such as: “Holistic Nutrition”, “Healthy Dietary Practices” and “Nutritional Super-foods”.  To find out more about these or any of the other 80+ courses HHSHH offers, please visit us on-line at www.healinghandsschool.com or call us at (949) 305-2722 /Laguna Hills, or (760) 746-9364 / Escondido.

Healing Hands School of Holistic Health has been serving residents through two regional campuses for over 23 years.  With two Certification Programs and more than 80 Holistic Health courses to offer, HHSHH is considered a trail-blazer for Holistic Health Education in Southern California.  To date, HHSHH has prepared more than 6,000 students for successful and rewarding careers in Massage Therapy and Holistic Health.

(Citation: Photo of grains provided by www.RebelDietician.us)