High-protein foods are key for muscle growth, tissue repair, and a robust immune system. Here’s a lineup of protein-rich options to keep you fueled and satisfied.
Eggs
Eggs are an excellent source of complete protein, containing all essential amino acids. Versatile and nutrient-dense, eggs can be enjoyed in many ways, from scrambled to poached, while also delivering vitamins B12, D, and choline for brain health.
Chicken Breast
A staple for fitness enthusiasts, chicken breast is a lean, high-protein option with approximately 31 grams of protein per 100 grams. It’s low in fat, making it ideal for muscle repair and growth. Grill, bake, or stir-fry for a healthy meal.
Greek Yogurt
Greek yogurt is thicker and richer in protein than regular yogurt, offering around 10 grams per serving. It also provides probiotics for gut health, making it a nutritious option on its own or paired with fruit and granola.
Lentils
For plant-based eaters, lentils are a protein powerhouse with 18 grams per cooked cup. Packed with fiber, iron, and folate, they’re perfect in soups, stews, and salads, and provide lasting satiety.
Quinoa
Quinoa is a complete protein, offering all nine essential amino acids, with 8 grams per cooked cup. It’s an excellent grain alternative that also supplies fiber, magnesium, and antioxidants.
Fish
Fish like salmon and tuna are high in protein and omega-3 fatty acids, which promote heart health. A 100-gram serving of salmon provides around 25 grams of protein. Grill, bake, or steam for a nutritious meal option.
Almonds
Almonds are a protein-rich snack, delivering 6 grams of protein per handful (about 23 almonds) along with healthy fats, fiber, and vitamin E. They’re great alone or as an addition to yogurt or salads.
Cottage Cheese
With 11 grams of protein per 100 grams, cottage cheese is a low-fat protein source that works well in snacks, salads, or as a toast topping.
Including these high-protein foods in your diet supports muscle maintenance, keeps you energized, and helps meet daily protein needs, whether you’re an athlete or just aiming for better health.