Protein is your body’s building block—it helps repair tissues, build muscle, and keep you full and energized throughout the day. The great thing is, protein doesn’t have to be boring! From meats to plant-based options, there are plenty of delicious ways to sneak it into your meals. Let’s explore 15 sources of protein that’ll make your diet healthier and tastier.
1. Chicken Breast
Chicken breast is the ultimate lean protein option, offering about 26 grams of protein per 3-ounce serving with very little fat. It’s a go-to for meal prep because it’s so versatile—you can grill it, bake it, or stir-fry it with your favorite seasonings. Slice it for salads, shred it for tacos, or serve it alongside roasted veggies for a well-rounded meal. It’s low in calories but high in nutrients, making it perfect for anyone watching their weight.
2. Eggs
Eggs are a nutritional powerhouse, with 6 grams of protein per egg. They’re loaded with essential amino acids, healthy fats, and vitamins like B12 and D. Scramble them for a quick breakfast, hard-boil them for an on-the-go snack, or bake them into muffins for meal prep. Don’t skip the yolk—it contains most of the nutrients and adds richness to your dishes.
3. Greek Yogurt
Greek yogurt is a creamy, protein-packed favorite that’s incredibly versatile. With about 10 grams of protein per 100 grams, it’s perfect for building a high-protein breakfast or snack. Add fruit, nuts, and honey for a sweet treat, or use it as a tangy base for dips and sauces. Bonus: it’s full of probiotics that are great for your gut health.
4. Lentils
Lentils are a plant-based protein superstar, boasting about 18 grams of protein per cooked cup. They’re also high in fiber, which helps with digestion and keeps you full longer. Use them in hearty soups, stews, or veggie burgers. You can even mix them into salads for a protein boost. Lentils are budget-friendly, making them a staple for anyone trying to eat healthy without spending a fortune.
5. Salmon
Salmon is a delicious source of high-quality protein and healthy omega-3 fatty acids, which are excellent for your heart and brain. A 3-ounce serving provides about 22 grams of protein. Whether you grill, bake, or pan-sear it, salmon pairs beautifully with roasted veggies, salads, or rice. For a quick snack, try smoked salmon on whole-grain toast with a dollop of cream cheese.
6. Tofu
Tofu is a plant-based protein that’s both versatile and nutrient-rich, offering about 10 grams of protein per 1/2 cup. It’s made from soybeans and is a great source of calcium and iron. Tofu easily absorbs flavors, so marinate it with soy sauce, garlic, and spices before cooking. Stir-fry it with veggies, add it to soups, or grill it for a crispy texture.
7. Quinoa
Quinoa is a complete protein, meaning it contains all nine essential amino acids. With 8 grams of protein per cooked cup, it’s a great plant-based option. Use it as a base for salads, mix it into soups, or serve it as a side dish instead of rice. Its nutty flavor and fluffy texture make it a favorite for health-conscious eaters.
8. Almonds
Almonds are a convenient and tasty way to add protein to your diet, with 6 grams per ounce (about 23 almonds). They’re packed with healthy fats, fiber, and antioxidants, which makes them a great snack for sustained energy. Sprinkle sliced almonds over yogurt or oatmeal, blend them into smoothies, or use almond butter as a spread on toast or fruit.
9. Cottage Cheese
Cottage cheese is a protein-rich dairy product that’s often overlooked. It contains about 28 grams of protein per cup and is low in fat if you choose the right variety. Enjoy it sweet with fruit and honey, or savory with tomatoes, cucumbers, and a sprinkle of pepper. It’s also a great addition to smoothies or baked into casseroles.
10. Black Beans
Black beans are a versatile and affordable protein source, with about 15 grams of protein per cooked cup. They’re also loaded with fiber, which helps regulate blood sugar and keeps you feeling full. Add them to tacos, burrito bowls, or soups for a hearty meal. You can even mash them with spices to make a delicious black bean dip.
11. Lean Beef
Lean cuts of beef like sirloin, tenderloin, or ground beef are excellent sources of protein, with about 22 grams per 3-ounce serving. They’re also rich in iron, which is essential for energy and overall health. Grill a steak, make burgers, or cook up a quick beef stir-fry. Just opt for leaner cuts to keep the fat content in check.
12. Chickpeas
Chickpeas, or garbanzo beans, are a plant-based protein staple with 15 grams of protein per cooked cup. Roast them for a crunchy snack, toss them into salads, or blend them into hummus. They’re incredibly versatile and pair well with a variety of flavors, from savory to spicy.
13. Whey Protein
Whey protein powder is a convenient option for those who need a quick protein fix. It provides 20-25 grams of protein per scoop and mixes easily into smoothies, oatmeal, or even pancakes. It’s especially popular with athletes and fitness enthusiasts for post-workout recovery. Look for low-sugar or unflavored varieties to keep it healthy.
14. Edamame
Edamame, or young soybeans, are a protein-packed snack with 17 grams of protein per cooked cup. They’re easy to prepare—just boil or steam them and sprinkle with sea salt for a quick, satisfying bite. You can also toss them into salads, stir-fries, or grain bowls for added texture and nutrition.
15. Shrimp
Shrimp is a lean protein that’s low in calories but packed with flavor. A 3-ounce serving provides about 20 grams of protein. It cooks quickly and works beautifully in stir-fries, pastas, tacos, or simply grilled with garlic and herbs. For an easy appetizer, serve shrimp cocktail with a tangy dipping sauce.
The Takeaway
Protein doesn’t have to be boring or repetitive. With these 15 options, you can add variety, flavor, and plenty of nutrients to your meals.
