What Are Protein-Rich Foods?
If you’re aiming for at least 25 grams of protein per meal, choose protein-rich foods that deliver a significant portion of your goal. Read on for some excellent options.
1. Eggs
One large egg not only has 13 essential vitamins and minerals, it also contains 6.3 grams of protein, making it a great post-workout snack to support muscle growth and repair.
Try it: Start your day with a veggie omelet or opt for a hard-boiled egg with a dash of salt and pepper as a snack.
2. Cottage Cheese
There's no denying that cottage cheese is a protein-filled snack. Just 1/2 cup of low-fat cottage cheese has 12 grams of protein and bone-building calcium. It's a suitable replacement for cream cheese or ricotta in many recipes, as it has fewer calories and less fat.
Try it: Toast up a slice of multigrain bread and top with cottage cheese, sliced pears and a drizzle of honey for a sweet and savory pick-me-up.
3. Protein Shakes
Keep protein on the agenda during busy days by grabbing a PROTALITY™ nutrition shake — a 150-calorie nutrition shake with 30 grams of high-quality protein and 1 gram of sugar. Get targeted nutrition with protein for muscle health and support your nutrition goals during your weight loss journey in an easy, on-the-go option.
Try it: PROTALITY™ comes in milk chocolate or vanilla. Blend it together with your favorite fruits and ice for a delicious, protein-packed smoothie.
4. Edamame
Looking for snack foods that are high in protein? This vibrant soybean isn't just for sushi night. Frozen and prepared edamame delivers about 18 grams of protein, iron and calcium, as well as one-third of your recommended daily fiber intake in just 1 cup.
Try it: Pick up a package of edamame in the frozen section of the grocery store and microwave for a few minutes. Top with chili powder and red pepper for a spicy snack or soy sauce and rice vinegar for a twist on the classic. Or try dry-roasted edamame for an on-the-go option: one 45-gram pack delivers 20 grams of protein.
5. Tuna
Tuna is a convenient source of protein that is easy to keep on-hand. One 6-ounce can contains about 40 grams of protein and your favorite mix-ins can add even more nutrition.
Try it: Drain the liquid from the can and mix tuna with Greek yogurt, lemon juice, chopped celery, and onion. Eat it on crackers for a protein-rich afternoon snack.
6. Lentils
Lentils are an inexpensive way to add ample amounts of protein to your diet. One cup of cooked lentils contains 18 grams of protein, more than one-third of your recommended daily iron intake, and 15.6 grams of fiber, making it a great choice for vegans or vegetarians looking to increase their nutrition.
Try it: Blend cooked or canned (and drained) lentils with your favorite seasonings — lemon juice, cumin, garlic, sun-dried tomato — for an easy lentil dip.
7. Almonds
You may associate almonds with "good" fat, but these tiny tree nuts are also a healthy source of protein. If you eat about 23 whole almonds, you'll consume about 6 grams of protein, along with iron and calcium.
Try it: Eat a handful of unsalted almonds as an afternoon snack, or sprinkle chopped almonds on a favorite salad or casserole for some added crunch.
8. Tempeh
This fermented soybean is a natural source of gut-healthy probiotics and provides about 34 grams of protein in just 1 cup. When baked, it can be a great snack or addition to any meal.
Try it: Soak sliced tempeh in your favorite marinade, coat with panko breadcrumbs and bake for delicious, healthy tempeh "fries."
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