Looking for Protein?..here ya go Marchers!
GRAINS - Brown rice, oats (cereals - oatmeal, granola, etc.) millet, corn, barley, bulghur, wheat (including whole wheat bread, pastas, cereals, flour, etc.)
LEGUMES - Green peas, lentils, chick peas, alfalfa sprouts, mung beans, and beans of all kinds (kidney, lima, aduki, navy beans, soy beans and products made from them; e.g., tofu, textured vegetable protein granules [TVP], tempeh, soy milks), peanuts, etc.
GREENS - Broccoli, collards, spinach, etc.
NUTS AND SEEDS - Almonds, cashews, walnuts, filberts, pistachios, pecans, macadamias and nut butters made from these. Sunflower seeds, sesame seeds (including tahini butter made from ground sesame seeds), pumpkin seeds.
almonds (1 cup)
26.0
red snapper (3 oz.)
39.0
barley, uncooked (1 cup)
16.5
salami (1 oz.)
6.9
baked beans (½ cup)
8.1
scallops (5-6 med)
39.5
kidney beans (½ cup)
7.2
shrimp (5 lg)
15.5
lima beans (½ cup)
5.4
shrimp, canned (3 oz.)
20.8
bean soup (1 cup)
7.6
baked ham (3 oz.)
26.3
corned beef (3 oz.)
22.9
boiled ham (2 oz.)
14.5
hamburger (3 oz.)
21.8
lamb chop, broiled (4 oz.)
20.2
roast beef (3 oz.)
23.3
lentil soup (1 cup)
5.0
beef pot pie
23.0
beef liver, fried (3 oz.)
13.2
cottage cheese (½ cup)
13.6
calf liver, fried (3 oz.)
15.1
fried chicken (½ breast)
24.7
lobster (1 cup)
19.5
chicken drumstick
12.5
mac & cheese (½ cup)
8.4
chicken, dark (3.5 oz.)
29.3
malted milk (8 oz.)
11.1
chicken, white (3.5 oz.)
32.3
whole milk (1 cup)
8.0
chicken pot pie
23.0
minestrone (1 cup)
5.0
chicken salad (½ cup)
17.4
onion soup (1 cup)
8.1
cocoa from mix (1 cup)
7.0
oyster stew (1 cup)
15.8
corn bread (1 square)
5.0
peanut butter (2 Tbsp)
8.5
cream soups (1 cup)
7.0
pea soup (1 cup)
13.3
custard (½ cup)
7.2
perch (3 oz.)
22.5
egg, boiled
6.3
cheese pizza (1/8 of 14")
9.4
egg, fried
6.7
pork chop (3.5 oz.)
21.4
egg, scrambled
7.1
baked sole (3.5 0z.)
30.0
eggnog (½ cup)
7.0
spareribs (6 average)
14.9
baked flounder (3 oz.)
30.2
broiled trout (3 oz.)
20.3
frankfurter
7.2
water packed tuna (½ cup)
36.4
french toast (1 slice)
5.4
turkey, dark (3.5 oz.)
30.0
haddock (1 fillet)
16.6
turkey, white (3.5 oz.)
32.9
choc. pudding (1 cup)
8.1
yogurt (½ cup)
4.4
FOOD AMOUNT PROTEIN PROTEIN
(gm) (gm/100 cal)
--------------------------------------------------------------------------------
Tempeh 1 cup 31 9.5
Seitan 4 ounces 15-31 21.4-22.1
Soybeans, cooked 1 cup 29 9.6
Veggie dog 1 link 8-26 13.3-20
Veggie burger 1 patty 5-24 3.8-21.8
Lentils, cooked 1 cup 18 7.8
Tofu, firm 4 ounces 8-15 10-12.2
Kidney beans, cooked 1 cup 15 6.8
Lima beans, cooked 1 cup 15 6.8
Black beans, cooked 1 cup 15 6.3
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 14 6.0
Black-eyed peas, cooked 1 cup 13 6.7
Vegetarian baked beans 1 cup 12 5.2
Quinoa, cooked 1 cup 11 3.5
Soymilk, commercial, plain 1 cup 3-10 3-12
Tofu, regular 4 ounces 2-10 2.3-10.7
Bagel 1 medium(3 oz) 9 3.7
Peas, cooked 1 cup 9 3.4
Textured Vegetable Protein
(TVP), cooked 1/2 cup 8 8.4
Peanut butter 2 Tbsp. 8 4.1
Spaghetti, cooked 1 cup 7 3.4
Spinach, cooked 1 cup 6 11.0
Soy yogurt, plain 6 ounces 6 6
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Almonds 1/4 cup 6 2.8
Broccoli, cooked 1 cup 5 10.5
Whole wheat bread 2 slices 5 3.9
Cashews 1/4 cup 5 2.7
Almond butter 2 Tbsp 5 2.4
Brown rice, cooked 1 cup 5 2.1
Potato 1 medium(6 oz) 4 2.6
FOOD AMOUNT PROTEIN PROTEIN
(gm) (gm/100 cal)
--------------------------------------------------------------------------------
Chicken, baked 3 oz 28 17.9
Pork roast 3 oz 25 11.4
Sirloin steak 3 oz. 24 11.4
Flounder, baked 3 oz 21 20.6
Ground beef, lean, baked 3 oz 20 8.9
Cow's milk 1 cup 8 5.1
Cheddar cheese 1 oz 7 6.2
Egg 1 large 6 8.4
Source: USDA Nutrient Database for Standard Reference, Release 12, 1998.
I hope this quick reference list helps!
Stay Healthy Everyone
God Bless!
I dunno about some of those things though....not sure I could choke down a cup of almonds! 
Dina Hi Dina, How ya feeling? I agree about the almonds I couldnt eat that many before my wls...now cashews thats another story 
Yummy, my favorite!!!
Stay Healthy, I hope all your dreams come true for you Dina!
Hug that beautiful baby boy for me! (always wanted a lil boy) I have twin girls, and then when I tried again 8 yrs later ...hahahah another girl!
Mary
Yummy, my favorite!!!
Stay Healthy, I hope all your dreams come true for you Dina!
Hug that beautiful baby boy for me! (always wanted a lil boy) I have twin girls, and then when I tried again 8 yrs later ...hahahah another girl!
Mary 
I am feeling pretty good, thanks! My 5 month anniversary will be in a couple days and I'm hoping to hit 75 lbs lost mark by then, but won't hold my breath. I have 3 lbs to go for that and it's likely I won't lose any for awhile as I just had a 9 lb loss that will probably set me up for a stall now.
Dina
Elizabeth M 
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