Thursday, March 8, 2012


Since protein promotes proper healing, it's important to eat enough of it — that means 100 grams a day if you are actively healing. That may seem like a lot, so to help you do that, I've compiled a list of my favorite high-protein foods along with the number of grams of protein each serving contains. (I buy organic whenever possible.)

NOTE: I did not include protein shakes in my list because most of them contain soy protein, and consuming soy can be really tricky when you have cancer. I cut out all processed soy from my diet due to my hormone-positive breast cancer, but soy beans in their natural state (i.e., edamame in the shell) are safe to eat on occasion (per my oncologist) and are a good source of protein. 

For more on the soy-in-your-food debate, see's article here. For my go-to list of healing protein, see below.

  • 4 oz. chicken breast: 25 grams protein
  • 8 oz. plain nonfat Greek yogurt: 23 grams protein
  • 3 oz. solid white albacore tuna (packed in water): 20 grams
  • 4 oz. lowfat cottage cheese: 15 grams protein
  • 2 oz. raw almonds: 12 grams protein
  • 4 oz. edamame* (soy beans): 11 grams protein
  • 2 tablespoons crunchy peanut butter: 8 grams protein
  • 1 stick light string cheese: 8 grams protein
  • 4 oz. cooked black beans: 7 grams protein
  • 1 large hardboiled egg: 6 grams protein


    1. Thank you for the informative content about the high-protein foods. I also believe in a high-protein diet.

    2. renn! i eat practically all of this except the greek yogurt (i like the low carb yogurt at ralphs)
      thanks for always sharing your knowledge....xoxoxo m

    3. A fantastic list! Greek yogurt is one of my favorites. I also eat walnuts due to their omega-3 fatty acid content (I don't each much fish, so that's where I get my omegas.) I appreciate your tip on edamame, as I, too, have hormone-positive cancer.

    4. You can't beat Greek yogurt (except with a piece of chicken, but I digress!) when it comes to protein. Gonna go have some now!

      Yes, walnuts are a good protein source too, but not quite as high as almonds (2 oz. of walnuts = 8 grams vs. 2 oz. almonds = 12 grams).


    Your comments are encouraging — and encouraged!