Top 10 Foods Highest in Protein to Maintain Muscle Mass


Sometimes eating is just a pain.  I’m not sure exactly when I lost my appetite.  It wasn’t to avoid nausea.  It might’ve been because of a lack of exercise or the chemo drugs’ effects or my disinterest in making any kind of effort in the kitchen.

Whatever the case, I found it easier to toss cereal and milk into a bowl for a meal!  At least the milk’s nutritious, right?  My (very basic) strength and energy levels started to wane so I made a change.  Since it’s detrimental to my progress to do enough exercise to grow muscle tissue, I decided I’d better try maintain what I have.  My logic: Chemo kills tissue.  Protein rebuilds healthy tissue.

Here’s a list* of 10 foods highest in protein:

  1. Turkey (and chicken) breast – 30g of protein per 100g
  2. Fish (tuna, salmon, halibut) – 26g of protein per 100g
  3. Cheese (low-fat mozzarella, cottage cheese) – 32g of protein per 100g
  4. Pork Loin (chops) – 25g of protein per 100g
  5. Lean beef and veal – 36g of protein per 100g
  6. Tofu – 7g of protein per 100g
  7. Beans (mature soy beans) – 17g of protein per 100g
  8. Eggs (especially the whites) – 13g of protein per 100g
  9. Yoghurt, Milk, Soy milk – 6g of protein per 100g
  10. Nuts and seeds (pumpkin, squash, almonds) – 33g of protein per 100g

*Always consult your doctor first before making changes to your diet because every patient’s needs are different from the next.



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