Adding protein to your diet can support your muscles, boost your energy, and keep you feeling full longer. It plays a crucial role in keeping your body strong and energized, but many people still don’t get enough of it. This is why it is so important to know how to maintain a healthy protein intake. We have collected 14 delicious options and make it easy for you to get the daily protein intake you need for a healthy and balanced diet.
Note: The content of this article is for informational purposes only and is not a substitute for professional advice. Always consult with a qualified professional for advice tailored to your individual circumstances.
Eggs
Eggs are a fantastic source of protein and also great for vegetarians. The protein in eggs is easily absorbed by the body so you can rest assured that you will be getting as much protein as possible, which is about 6.3 grams of protein for one large egg.
Plus, eggs are also full of vitamins, minerals, and healthy fats. Oh, and they taste pretty darn good, too!
Chicken Breast
Chicken is a wonderful source of lean protein. One small chicken breast, about 3 ounces in size, has around 26 grams of protein! All that protein plus a bunch of B vitamins, zinc, and selenium makes chicken breast a great choice when you are trying to increase your protein intake.
Almonds
Did you know that almonds contain a whole lot of protein? Well, they do! One little ounce of almonds has about 6 grams of protein. They are also considered a plant protein, which makes them perfect for a vegan diet.
Enjoy almonds plain as a snack, or try making this almond cream that you can spread over everything.
Greek Yogurt
Greek yogurt is not only delicious (it is so thick and creamy!) but also has lots and lots of healthy protein. One 5.5-ounce container of plain Greek yogurt has almost 16 grams of protein. That's super high!
Greek yogurt also has lots of calcium, vitamin B12, and vitamin A. It is a nice, healthy snack that will easily boost your protein intake.
Lentils
Small, little lentils are a powerhouse food when it comes to protein content. In just 1 cup of cooked lentils, there are 18 grams of plant-based protein. Want to know more? Lentils have also been shown to prevent heart disease and fatty liver disease. Sounds like we all need to eat more lentils!
Quinoa
When you eat a cup of quinoa, you will not only get 8 grams of protein, but you will also get a good amount of fiber, folate, copper, zinc, and iron. Quinoa is actually considered a complete protein since you get all the 9 essential amino acids that your body needs to thrive.
Pumpkin Seeds
Pumpkin seeds have iron, magnesium, and lots of fiber. But know what else this tasty snack contains? About 5 grams of protein in just 1 ounce! Stir pumpkin seeds into your oatmeal, add them to your baked goods, and eat them as a salty snack to get all that nutritious plant protein you crave.
Shellfish
You probably already know that meat has a lot of protein. But did you know that shellfish are also high in protein as well? For example, a 3-ounce serving of cooked clams has about 12 grams of protein. A 3-ounce serving of shrimp will give you 17 grams of protein.
A shellfish dinner will be totally loaded with protein! You may need to plan a shellfish meal today.
Peanuts
Peanuts are another great protein-packed nut that is tasty and healthy. Eating peanuts and peanut butter has also been shown to make you feel full because of all the protein they contain. This means you will eat less and possibly lose weight. 3.5 ounces of peanuts has around 26 grams of protein.
Protein Shakes
One of the easiest ways to add protein to your diet is by drinking protein shakes. But some plant-based, organic protein powder, mix it with water, and give it a good shake! Many people swear by protein shakes because they are very easy and will give your body the boost of protein that it needs. There are a lot of brands out there, so be sure to choose one that fits your dietary goals.
Ezekiel Bread
Ezekiel bread is a type of bread made from sprouted whole grains. Allowing the grains to sprout before baking the bread adds tons of protein to every loaf. One slice of Ezekiel bread has 5 grams of protein.
This type of bread can be made with various grains, including spelled, wheat, soybeans, lentils, and millet. Each type of grain will give you a different flavor and protein count, so check the label before you eat!
Milk
Cow milk has lots of protein, plain and simple. One cup of dairy milk has around 8 grams of protein. Pour milk over your cereal or just drink a glass in the morning to give you a nice, healthy dose of protein to get you through the day.
Nut Butters
Nuts are a fantastic source of plant-based protein, but if you don't want to crunch on a handful of nuts, you may want to enjoy a nut butter instead. Spread some hazelnut butter on a piece of bread or make some pistachio butter muffins. The possibilities are endless and oh so delicious!
Cottage Cheese
Not only do 4 ounces of cottage cheese have 11 grams of protein, but it is also low in fat and low in calories. That is why so many people adore cottage cheese! This delicious food is also rich in vitamin B12, phosphorus, and calcium. Eat up! Your body will thank you.
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