Healthy Foods With Protein

Healthy Foods With Protein Found In The Bible

Many major parts of our body rely on the building-blocks of healthy foods with protein; our blood, bones, muscles, nervous system, skin and cartilage all depend on the foods found in the protein group.

Lean high protein food sources like; fish, poultry, legumes, also liquid proteins like milk and yogurt, are among the protein foods we can choose from the biblical foods list.

As with all foods, the cooking method is important to keep in mind, frying will add fat and sodium to an otherwise lean food; cooking methods such as; grilling, broiling, or baking are best for a leaner diet.

Bible Favorite’s – Healthy Foods With Protein Group

Lean Meats of The Bible –

Fish – Beef – Calf – Poultry – Fowl – Lamb – Venison – Antelope –

Lean – Is the key word regarding healthy meat.
If you eat lean meat in moderation and also in proportion to an overall healthy diet, meats can help in keeping heart disease and type 2 diabetes risk factors down.

Keep in mind, all meats are not created equal, the fattier red cuts provide excess saturated fats that increase your levels of LDL (bad) cholesterol.

On the other hand, eating fattier fish provide polyunsaturated fats, which will benefit you by increasing the HDL (good) cholesterol, and supplying healthy Omega-3 fatty acids.

Bible Lean Meats


Almonds, Pistachio, Walnut, Pecan, and other nuts –Nuts are defined as dry, single-seeded fruits with a high oil content, enclosed in a tough outer layer. Some of their nutrients and fats vary higher and lower by comparison. Most nuts are high in fiber, protein and healthy fats.


Flax, Sesame, Sunflower, Pumpkin, Squash, and other seeds.

Seeds are extremely nutrient-dense, they provide generous amounts of healthy fats, protein, vitamins, minerals and fiber.

Seeds are certainly a nutritious Biblical healthy food with protein.

Beans (Legumes):

Soy, Lentil, Carob Pod, Black, Pinto, and other varieties –

Beans are protein packed, low in calories, and high in nutritional value, they can improve health and ward-off disease.

Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes.

Dairy & Eggs Are Also God-Given Healthy Foods With Protein –

Milk Foods –
Yogurt, Cheese and Cottage Cheese

Dairy Foods Of The Bible

They provide the proteins – casein and whey – which have excellent nutritional benefits, also a great source of calcium, beneficial good bacteria, and other nutrients.

If you are calorie conscious, you can feel better about enjoying the liquid protein benefits of milk and yogurt by simply choosing the lower-fat versions, do the same with cheese and cottage  cheese.

Eggs –

Eggs are a great protein source, they are easy to cook in a variety of ways and are relatively inexpensive.

Egg yolks provide the benefit of healthy fats, lecithin and other nutrients. If you are seeking a low-calorie diet, eat just the egg whites for your protein source.



You can view the scripture reference for any of these healthy proteins on our
Biblical Foods List Page

List of Five Simple High Protein Snacks

  1. Almonds – 1 oz (a cupped handful) = 6 grams protein
    Amazing snack to get your daily protein and healthy fats, also very filling and therefore known to aid in curbing your appetite and keeping hunger at bay.
  2. Cottage Cheese – A great source of casein protein. This type of protein takes longer to digest compared to normal protein helping supply your body and muscles with a steady flow of amino acids for a longer duration of time.
  3. Hard-Boiled Eggs – (1 egg = 6 grams protein) Cook a dozen, store them in the fridge, and grab one when you need a snack or want to add protein to a meal.
  4. Tuna Fish(2 oz. Or 1/4 cup = 11 to 14 grams protein – 6 oz can = 33 to 42 grams)
    Tuna is a very lean healthy food with protein, it boasts a small amount of fat per ounce. The nutritional profile of a can of tuna can vary, one of the best you can find will include: 200 calories, 5 grams of healthy fats and 40 grams of lean protein. (examples – packed in water)
  5. Yogurt – Both types of yogurt Greek and Regular styles, provide numerous nutrition and health benefits, but they do differ in the amounts of each:

Basic Differences of Greek and Regular Style Yogurts:

Bowl Homemade Yogurt– Both Greek and Regular styles are considered healthy foods with protein.
– If produced naturally, both styles provide Pro-biotic benefits: check the label for “live and active cultures” which are good-bacteria that naturally support healthy digestion.
– The calcium and vitamin D content of all yogurts will vary with each brand, and whether you choose; non-fat, low-fat or whole milk.

Greek yogurt has almost double the protein of regular yogurt.
– An eight ounce container of Greek yogurt has about 20 grams of protein.
– Regular yogurt has about 12 grams in an 8 ounce container.
– Greek yogurt has practically the same amount of protein as cottage cheese, but fewer calories and lower sodium.Calcium: (calcium and vitamin-D will vary by brand, also in choosing; non-fat,
low-fat, or whole milk)

Regular yogurt has about three times the calcium of Greek yogurt.
– Both are still considered good sources of calcium, but you may want to choose regular yogurt if you are seeking more calcium in your diet [especially women].
Greek yogurt has fewer carbohydrates than regular style.
– This could be beneficial to diabetics and those watching their carbohydrate intake.

Bible References For Healthy Foods With Protein

In Biblical times, just as today, many favorite foods were the high protein foods. The Bible verses below reveal common scenes that we can relate to, showing that the people enjoyed eating healthy foods with protein… just as we do today.

“Then Abraham ran out to the herd and chose a tender calf and gave it to his servant, who quickly prepared it.
When the food was ready, Abraham took some yogurt and milk and the roasted meat, and he served it to the men.”

– Genesis 18: 7,8 (NLT)

The Bible tells us that King Solomon’s wealth and wisdom were greater than all the people of the East, this next verse shows
King Solomon’s typical daily food menu…

“Solomon’s provision for one day was thirty measures of fine flour,
sixty measures of meal,
Ten fat oxen, twenty pasture-fed cattle, a hundred sheep, besides harts, gazelles, roebucks, and fatted fowl of choice kinds.” 

– 1 Kings 4: 22,23 (AMP)

Partially because of the recent high interest in yogurt, especially Greek style, I gave that section a little more attention. Also because… Yogurt is one of my personal favorites. I make homemade (both Greek and regular), about 3 times a week.


I will be posting a page soon highlighting more on the benefits of yogurt and also a recipe with ‘how-to-steps’ for those that are interested in learning how to make their own Greek and regular style yogurt at home (it’s easy, delicious, and can save you some money).

Be sure to add yogurt to your healthy foods with protein list.


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