Eggs are often touted as a great source of protein, packing about 6 grams per large egg. But if you’re looking to diversify your protein sources or just wanting a bit more protein punch per serving, there are plenty of other options out there. These twelve foods offer even more protein than a single egg, suitable for a variety of diets and lifestyles and almost any meal, any time of the day.
Greek Yogurt
Greek yogurt is a protein-rich dairy staple that works well in everything from breakfast bowls to savory marinades. A single cup can deliver up to 20 grams of protein, which is more than three eggs. It’s also packed with probiotics that support gut health and comes in full-fat, low-fat, and nonfat varieties depending on what you need. Use it as a snack, post-workout recovery food, or a quick base for dips and dressings.
Cottage Cheese
Don’t underestimate cottage cheese—it’s one of the highest-protein dairy foods around, with about 28 grams of protein per cup. It’s easy to mix with fruit for breakfast, blend into smoothies, or even stir into pasta for a creamy texture. It’s also rich in casein, a slow-digesting protein that keeps you fuller longer, making it a great option before bed or during long stretches between meals.
Chicken Breast
A classic source of lean protein, a cooked chicken breast clocks in at roughly 30 grams of protein per serving. It’s one of the easiest meats to meal prep, slice, and toss into salads, grain bowls, or sandwiches throughout the week. Skinless chicken breast is also low in fat, making it a go-to for anyone looking to increase protein without adding too many extra calories.
Tofu
Tofu packs about 10 grams of protein per half-cup serving and works across a wide range of diets. Its mild taste and spongy texture absorb marinades well, which makes it perfect for stir-fries, scrambles, and grilling. The firmer the tofu, the more protein it tends to contain. It’s an especially great option for vegetarians and vegans looking for a solid meat replacement.
Lentils
Lentils offer about 18 grams of protein per cooked cup along with iron, fiber, and plenty of complex carbs. They’re budget-friendly, shelf-stable, and perfect for soups, stews, or cold salads. They don’t take long to cook, and they work great as a base for plant-based meals that still feel hearty and complete.
Peanut Butter
Two tablespoons of peanut butter contain about 8 grams of protein and a solid dose of healthy fats. It spreads easily on toast, mixes well into smoothies, or can be eaten straight off the spoon when you need something filling in a pinch. If you’re allergic to peanuts, almond, sunflower, and cashew butters offer similar protein content with slightly different nutrition profiles.
Almonds
Almonds make a great on-the-go snack, and a quarter-cup packs around 7.5 grams of protein. They’re also full of vitamin E, magnesium, and fiber, making them more than just a protein boost. Try them as a snack, chopped into yogurt or oatmeal, or ground into almond flour for baking.
Black Beans
One cooked cup of black beans gives you around 15 grams of protein, plus loads of fiber and antioxidants. They’re a staple in plant-based eating and work well in burritos, soups, tacos, or as a side with rice. Their mild flavor and texture make them easy to pair with almost anything.
Quinoa
Quinoa is one of the rare plant foods that’s considered a complete protein, with about 8 grams per cooked cup. It’s quick to cook and makes a great base for salads, bowls, or even breakfast porridge. Quinoa also brings in iron, magnesium, and fiber, giving you a lot of nutritional bang for your buck.
Pumpkin Seeds
A quarter-cup of pumpkin seeds delivers nearly 9 grams of protein, along with zinc, magnesium, and healthy fats. They’re crunchy, easy to carry, and work great sprinkled on salads, added to trail mix, or stirred into yogurt. Roasted or raw, they’re a smart addition to your snack rotation.
Tempeh
Tempeh is a fermented soy product with a nutty flavor and about 15 grams of protein per half-cup. It holds its shape well during cooking and can be grilled, baked, or sautéed. Thanks to the fermentation process, it’s also easier to digest than some other soy-based foods. It’s a great meat alternative that delivers serious protein and texture in any dish.
Edamame
These immature soybeans serve up around 17 grams of protein per cooked cup and are packed with essential amino acids. Edamame can be served warm with a sprinkle of salt, tossed into stir-fries, or added to salads. They’re easy to keep in the freezer and quick to steam, making them a great last-minute protein boost.
13 Foods You’re Probably Eating Wrong
You might be surprised to learn you’re not getting the best out of your food. A few simple tweaks can take your meals from good to great. Most people typically eat these common foods the wrong way and usually have no clue. Here’s what they are and how to change your eating habit to make the most of them.
Read it Here: 13 Foods You’re Probably Eating Wrong
11 Foods Nutritionists Wish You’d Stop Eating Now
We all have those guilty pleasures when it comes to food, but some items on our plates are doing more harm than good. Nutritionists point out a few usual suspects that might be sabotaging your health goals. These are the foods that experts strongly suggest cutting out or reducing in your diet. Read on to find out what to avoid and why making these changes can lead to a healthier, happier you.
Read it Here: 11 Foods Nutritionists Wish You’d Stop Eating Now
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Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
