High Protein Food List

About this download

High protein food list printable: a 9-page chart with protein grams per serving for 50 foods, highest first, plus a fillable one-week meal plan and grocery list. US Letter and A4 PDFs.

Sourced from USDA FoodData Central, the Dietary Guidelines for Americans and the U.S. FDA, with every source and the FDC ID for each of the 50 foods listed on page 7.

NEW: fillable one-week meal plan and grocery list (US Letter and A4). Type your meals, tick the foods you need and add quantities, then print.

Foods are grouped by type and sorted highest first, from seafood, poultry, eggs and meat to dairy, beans, lentils, soy, nuts, seeds, whole grains and vegetables. Every number comes from a named public source, listed with links on page 7, and the USDA FoodData Central ID for every food is printed there too.

WHAT'S INSIDE THE CHART (9 pages)

• Page 1: cover with how to read the chart, how to use it and linked contents
• Page 2: seafood, poultry and eggs, and meat, with protein grams, serving sizes and bars
• Page 3: dairy and alternatives, plus beans, peas, lentils and soy
• Page 4: nuts, seeds and peanuts, plus whole grains and vegetables
• Page 5: protein foods guide from the Dietary Guidelines for Americans 2025 to 2030, serving sizes, fish twice a week (American Heart Association), the 50 g Daily Value for protein and how to find protein on a Nutrition Facts label, and a 69.0 g sample day
• Page 6: grocery list with all 50 foods from the chart, grouped the same way, with write-in lines
• Page 7: sources with links, the USDA FoodData Central ID for every food, and the full important note
• Page 8: bonus wall chart, all 50 foods on one page in three bands by protein per serving (18 foods at 15 g or more, 14 at 7 to 14.9 g, 18 under 7 g)
• Page 9: one-week meal plan

THE FILLABLE MEAL PLAN AND GROCERY LIST (2 pages, fillable)

• Page 1: one-week meal plan, Monday to Sunday, with breakfast, lunch, dinner and snack boxes, a "protein foods today" line for each day and a box for prep notes
• Page 2: grocery list with the same 50 foods in the chart's 7 groups: tick a food and type how much beside it, plus extra lines for each group and for fruit and other items

The same two pages are pages 6 and 9 of the chart, ready to print and fill in by hand.

HOW TO READ IT

Each food shows a household serving with its gram amount and the grams of protein in that serving, rounded to 0.1 g. A thin bar on a 0 to 30 g scale shows the grams at a glance. White pages and thin bars keep ink use low and print clearly in black and white.

The bands on the wall chart show grams of protein per serving only. They do not rate how healthy a food is. Each band has its own shade of navy and its own shape (filled, half filled, open circle), so it reads in black and white too.

WHAT YOU GET

Digital download, nothing shipped. You get 5 PDF files:

• High-Protein-Food-List_Start-Here.pdf: quick start and printing tips, 3 pages
• High-Protein-Food-List_US-Letter.pdf: the chart, 9 pages, 8.5 x 11 in
• High-Protein-Food-List_A4.pdf: the chart, 9 pages, 210 x 297 mm
• High-Protein-Meal-Plan-and-Grocery_Fillable_US-Letter.pdf: meal plan and grocery list, 2 pages, fillable, 8.5 x 11 in
• High-Protein-Meal-Plan-and-Grocery_Fillable_A4.pdf: meal plan and grocery list, 2 pages, fillable, 210 x 297 mm

Print at Actual size or 100%. The chart is a printable reference. The meal plan and grocery list also come as a fillable PDF. Works in the free Adobe Acrobat Reader, Chrome or Edge.

SOURCES

• USDA FoodData Central (SR Legacy): protein grams and serving sizes
• Dietary Guidelines for Americans, 2025 to 2030 (USDA and HHS): protein foods guidance and serving size examples
• Harvard T.H. Chan School of Public Health, The Nutrition Source: Protein
• American Heart Association: Fish and Omega-3 Fatty Acids
• U.S. FDA: Daily Value on the Nutrition and Supplement Facts Labels; How to Understand and Use the Nutrition Facts Label; Food Allergies: What You Need to Know

Utility Forge Studio is not affiliated with or endorsed by USDA, HHS, Harvard T.H. Chan School of Public Health, the American Heart Association or the U.S. FDA.

IMPORTANT

For general education only. This chart is not medical advice and does not diagnose, treat, or prevent any condition. It is not a substitute for care from your doctor, registered dietitian, or care team. Food needs differ from person to person, especially with medications, allergies, kidney disease, or pregnancy. Talk with your healthcare provider before changing your diet. Compiled from public health sources listed on page 7. Not affiliated with or endorsed by those organizations.

Protein needs differ from person to person, with age, activity, health conditions and overall diet. People with some conditions, such as kidney or liver disease, need to follow their doctor's guidance on protein, so ask your doctor or a registered dietitian what is right for you. Eggs, fish, shellfish, milk, peanuts, tree nuts, wheat and soy cause allergic reactions in some people. Protein values are approximate, for the serving shown, from USDA FoodData Central.

Part of the Food List Series from Utility Forge Studio, alongside the Diabetes, High Fiber, Fatty Liver and Anti-Inflammatory food lists.

𝗦𝗘𝗘 𝗔𝗟𝗦𝗢

• Need iron per serving too? Iron Rich Foods Chart Printable: https://www.etsy.com/listing/4598505956

For personal use only. Please do not resell or share the files.

Designed by me, created using AI tools.

The Etsy listing is the final source for what is included. See it on Etsy.