Cornell University Launches First Free Plant Based Meal Plan On The Trending

While many people believe meat is the best source of protein, you may be surprised to discover just how many foods provide high levels of this macronutrient. While meat really is a good way to consume protein, there are other healthy sources as well.

Types of Protein Ebook Of Plant Based Diet See Below

There are two basic types of protein: complete and incomplete. Complete proteins are animal-based proteins which provide all of the essential amino acids in a single source. Incomplete proteins, as the term implies, do not supply all amino acids. Fortunately, you can find complementary sources which together, provide all the essentials for your diet.

High Protein Foods

The following lists of high protein foods are divided into categories including both animal and plant sources. They have high levels of protein per serving (protein amounts are listed in parenthesis,): Click On Image Below For Pdf File

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Meat and Poultry

Meat and poultry are excellent sources of animal protein. All of the following are complete proteins:

Chicken breast

Chicken breast
  • Chicken breast, 3.5 oz (30 g)
  • Turkey (21 g)
  • Pork chop (22 g)
  • Pork tenderloin, 4 oz (29 g)
  • Ham, 3 oz (19 g)
  • Beef steak, 6 oz (42 g)
  • Beef liver, 3 oz (23 g)
  • Hamburger patty, 4 oz (28 g)
  • Roast beef (28 g)
  • Chicken leg (11 g)
  • Turkey breast, skinless, 4 oz (28 g)

If you are concerned about your fat consumption, choose skinless chicken or turkey breasts and lean beef.

Eggs and Dairy

Eggs and dairy are complete proteins, but they’re also higher in fat. If you are watching your fat intake, try low-fat or nonfat milk and cheese and use egg whites rather than the entire egg.

Eggs and Dairy

Eggs and Dairy
  • Egg (6 g)
  • Blue cheese, 1 oz (6 g)
  • Shredded cheddar cheese, 1 cup (28 g)
  • Cheddar cheese, 3.5 oz (25 g)
  • Mozzarella cheese, 1 oz (6 g)
  • Parmesan cheese, grated, 1 oz (12 g)
  • Eggnog, 1 cup (10 g)
  • Chocolate milk shake, 10.6 oz (9 g)
  • Vanilla milk shake, 10.6 oz (12 g)
  • Yogurt, low-fat, plain (10 g)
  • Cottage cheese, ½ cup (15 g)
  • Milk, 1 cup (8 g)

Fish and Seafood

Fish and seafood provide heart-healthy fat and a complete protein in one tasty dish. Here are some of the highest protein fish options:


  • Tuna, 6 oz (40 g)
  • Salmon (27 g)
  • Catfish, 3 oz (15 g)
  • Clam, 3 oz (11 g)
  • Cod, 3 oz (20 g)
  • Alaska King crab, 1 oz (16 g)
  • Flounder, 3 oz (21 g)
  • Lobster, 3 oz (17 g)
  • Oyster, 1 oz (17 g)

Beans and Legumes

Beans and legumes are incomplete proteins; however, if you choose to avoid animal proteins, they will be an important component of your diet. Try these high-protein options:


  • Black-eyed peas, 1 cup (13 g)
  • Chickpeas, 1 cup (15 g)
  • Lentils, 1 cup (18 g)
  • Split peas, 1 cup (16 g)
  • Refried beans, 1 cup (14 g)
  • Miso, 1 cup (32 g)
  • Tofu, 4 oz (8 g)
  • Edamame, 1 cup (17 g)

Nuts and Seeds

No list of high protein foods would be complete with nuts and seeds, which are tasty sources of healthy fats but also incomplete proteins. If you do not eat animal proteins, it’s important that you consume other sources. Add nuts and seeds to your salads and smoothies or munch on them as snacks. Here are the protein counts for some of the most popular nuts, nut butters, and seeds:

Nuts and Seeds

Nuts and Seeds
  • Peanut butter, 2 tbsp (8 g)
  • Peanuts, ½ cup (2.5 g)
  • Almonds, ¼ cup (8 g)
  • Peanuts, ¼ cup (9 g)
  • Cashews, ¼ cup (5 g)
  • Sunflower seeds, ¼ cup (6 g)
  • Flax seeds, ¼ cup (8 g)
  • Pumpkin seeds, ¼ cup (19 g)
  • Brazil nuts, 1 oz (4 g)
  • Carob flour, 1 cup (5 g)
  • Macadamia nuts, 1 cup, 2 oz (8 g)

Plant Based Complete Proteins

Most plant foods are incomplete proteins but there are a handful of exceptions. The following plant based foods are considered complete proteins.

  • Quinoa, 1 cup (8 g)
  • Chia seeds, 1 oz (4 g)
  • Hemp seeds, 1 oz (10 g)
  • Soybeans (roasted), 1 cup (61 g)
  • Soy milk, 1 cup (7 g)
  • Amaranth, 1 cup (9 g)
  • Buckwheat, 1 cup (23 g)

Meeting Your Needs

You can easily meet your body’s daily need for protein by choosing foods high in this macronutrient while low in fat and sodium. Your protein intake will provide your body with the necessary building blocks to create strong bones and muscles.


One of my most popular recipes on the blog is this white chicken chili from a few years back. I haven’t made it in a really long time, but as I was looking through old posts, I came upon it and remembered how much I loved it! Today, I’ve got Instant Pot White Chicken Chili recipe to share with you.

I know some people don’t get the appeal of the Instant Pot, but it has truly become my favorite appliance in the kitchen. I love that I can get home at 5 with no plans for dinner and have dinner ready within the hour with minimal prep ans hands on time. I can even use frozen chicken breasts. This is perfect for me because I sometimes get pretty caught up at work and will get home with no plan for dinner. The IP has made life a lot easier!

I have been working on adapting all of my favorite slow cooker recipes lately. No joke, I haven’t pulled out my slow cooker since I got my Instant Pot. So, if you don’t have one, try to snag one this holiday season!

And, no, this is not sponsored post for the Instant Pot. I’m just a fan and you guys know I’m all about finding ways to get delicious and nutritious dinners on the table as quickly and as easily as possible. But, if you don’t have one and want to make this chili, fear not, you can also make it in your slow cooker. I’ve provided the directions for both below.

Instant Pot White Chicken Chili

This recipe couldn’t be easier. I just toss in some sliced chicken breasts, beans, corn, broth, and a bunch of seasonings and I’ve got dinner ready in a snap! I used navy beans, but if you want to try other beans like cannelini or pinto beans, that is just fine too!

I cook the chili for 15 minutes. This may seem like a long time in the IP for diced chicken breasts, but I have never felt the chicken was dry. It comes out nice and tender. If you are worried or make it and feel your chicken is too dry, you can subtract a few minutes and see if that’s any better.

Instant Pot White Chicken Chili


yield: 4-6 SERVINGS

prep time: 10 MINUTES

cook time: 15 MINUTES (INSTANT POT)


  • 1 1/2 pounds boneless skinless chicken breasts, halved lengthwise
  • 2 (15-ounce) cans white navy beans, rinsed and drained
  • 1 (15-ounce) canned corn, drained
  • 1 (4-ounce) can, diced green chiles, drained
  • 2 cups low sodium chicken broth (can add more if desired)
  • 3 teaspoons ground cumin
  • 2 teaspoons chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon kosher salt
  • shredded cheese, avocado, sour cream, cilantro for topping


Instant Pot Directions:
  1. Place the chicken breasts into the pressure cooker. Pour in the beans, corn, chiles, and the broth. Then stir in the seasonings. Cover with the lid and set valve to sealing position. Cook on poultry setting for 15 minutes followed by a quick pressure release. Shred the chicken with a fork and serve with desired toppings. Can add additional seasonings if desired.
Slow Cooker Directions:
  1. Place the chicken breasts into the slow cooker. Pour in the beans, corn, chiles, and broth. Stir in the seasonings and cover. Cook on low for 3 1/2 hours or high for 1 1/2 hours. Shred the chicken with a fork. Serve with desired toppings. Can add additional seasonings if desired.

6 Things People Need to Stop Getting Wrong About Social Anxiety

For people with social anxiety, it can be frustrating to have to deal with the rest of the world not understanding what they’re going through—and casually misusing the phrase to refer to everyday experiences of discomfort or shyness. Thankfully, YouTube star Jessie Paege shared a spot-on tweet to help clarify what having social anxiety really means.

“Social anxiety is not ‘omggg I love Netflix and I hate everyone,'” Paege wrote earlier this week. “It’s longing to go to social situations that are easy for other people, wanting to use your voice, but feeling stifled, feeling trapped in your thoughts, and so much more.”

In fact, social anxiety (aka social phobia), is an intense anxiety or fear of being judged, negatively evaluated, or rejected in a social or performance situation, according to the Anxiety and Depression Association of America. It affects about 15 million American adults, the ADAA says, and is the second most commonly diagnosed anxiety disorder, after having a specific phobia.

Paege tells SELF that she decided to write her tweet to try to help educate people, especially those who throw the phrase “social anxiety” around without understanding it.

She grew up with severe social anxiety and went to several special education pre-schools as a result of her condition. “It was incredibly difficult and the topic of social anxiety is still very painful for me,” she says.

Paege says that she hopes her tweet clears up misconceptions about social anxiety disorder. “Mental illness terminology is thrown around too often,” she says. “I also hope this helps people respect those with social anxiety. Whether it’s a teacher that has a student that needs accommodations or a friends that’s bullying, social anxiety is serious and isn’t something people should throw around in an attempt to be ‘relatable’.”

The tweet exploded online, with many people weighing in with their own experiences with social anxiety and how, unfortunately, many people who don’t experience from the condition just don’t get it. Here are just a few things they want everyone else to know about social anxiety:

1. You can’t just turn it off or “get over it.”

Social anxiety is a legitimate mental health condition and medical diagnosis. Telling someone with social anxiety to “get over it” is like telling someone with diabetes that they can just will it away—it’s ridiculous and unhelpful.

2. You constantly obsess over what you could have done or said differently in social interactions.

People with social anxiety are often very self-conscious in front of others, and feel embarrassed and awkward, the National Institute of Mental Health (NIMH) says. They’re also very afraid that others will judge them, and may spend weeks worrying about social interactions.

3. It can bring on physical symptoms, too.

Many people with social anxiety can have a rapid heart rate, nausea, sweating, and even full-blown panic attacks when they have to go into a social situation they’re worried about, the ADAA says. People with the disorder often know that their fear is unreasonable, but still feel powerless to do anything about it, the organization says.

4. Public speaking can be terrifying.

Sure, most people aren’t exactly stoked to get up in front of their colleagues and give a presentation, but it can be debilitating for people who struggle with social anxiety disorder. Some social anxiety sufferers don’t have anxiety in social situations but have it only when it comes to performances, like giving a speech, playing a sports game, dancing, or playing a musical instrument on stage, according to the NIMH.

5. Even an activity that seems simple, like making a phone call, can trigger anxiety.

Any kind of social interaction can make someone with social anxiety disorder feel anxious, the NIMH says. That includes everyday things like meeting new people, going on dates, doing job interviews, answering a question in class, talking to a cashier at a store, talking on the phone, or using a public bathroom.

6. But the level of anxiety someone experiences on a given day can vary widely.

As with many health conditions, social anxiety is different for everyone—and one person’s experience with it may change from day to day.

But it is possible to feel better. If you feel like your anxiety is interfering with you ability to live your life—including your social life—that’s a sign that it’s time to check in with a mental health professional.