Do You Want to Eat More Protein?
Getting enough protein doesn’t have to feel complicated. It’s not just about shakes or strict meal plans. The truth is, some of the best protein-rich foods are easy to find, simple to cook, and actually taste good. If you’re looking to support your energy, feel full for longer, or build some muscle, this list will help you stack your plate with the right stuff.
Here are 14 foods that dieticians often recommend when someone asks, “Where should I really be getting my protein from?”
1. Eggs
Eggs are one of the most efficient protein sources out there. One egg gives you about six grams of protein, along with important nutrients like vitamin D and choline. They’re quick to cook and work well in pretty much anything, from breakfast scrambles to sandwiches and even grain bowls.
2. Greek Yogurt
A single cup of plain Greek yogurt can give you anywhere from 15 to 20 grams of protein, depending on the brand. It’s also rich in calcium and probiotics, which support gut health. You can sweeten it naturally with fruit or drizzle it with honey and crushed nuts for texture.
3. Chicken Breast
Lean and high in protein, chicken breast is a go-to for anyone looking to eat clean while staying full. Just three ounces can deliver over 25 grams of protein. It’s easy to meal prep and can be grilled, baked, shredded, or stir-fried depending on what you’re feeling.
4. Cottage Cheese
Cottage cheese might not be the trendiest option, but it’s seriously underrated. One cup offers around 25 grams of slow-digesting protein, making it a great choice for nighttime snacks. You can eat it with fruit or even use it as a base in savory bowls with herbs and tomatoes.
5. Lentils
Lentils are a solid plant-based protein source, especially for vegetarians or anyone trying to cut back on meat. One cup of cooked lentils has about 18 grams of protein plus a healthy dose of fiber, which helps keep your digestive system on track. They’re easy to toss into soups, stews, and salads.
6. Tofu
Tofu takes on whatever flavor you give it, which makes it one of the most versatile plant-based proteins. Half a cup has roughly 10 grams of protein, and it’s also rich in iron and calcium. It’s great pan-fried, added to stir-fries, or even grilled for sandwiches.
7. Salmon
Besides being an excellent source of protein with about 22 grams per 3-ounce serving, salmon is also loaded with omega-3 fatty acids. These support heart and brain health while helping reduce inflammation. Baked, broiled, or grilled, it’s hard to go wrong with salmon on your plate.
8. Tempeh
Tempeh is made from fermented soybeans and offers around 15 grams of protein per half-cup. It also contains probiotics and more fiber than tofu, giving it a gut health boost. Its firm texture makes it a great meat alternative for sandwiches, salads, or grain bowls.
9. Quinoa
Quinoa isn’t just a grain; it’s a complete protein, meaning it has all nine essential amino acids. One cooked cup gives you around eight grams of protein along with magnesium and fiber. It works well as a base for veggie bowls or as a side to your main protein.
10. Edamame
Edamame, or whole soybeans, are an easy snack or salad topper. A cup of cooked edamame contains about 17 grams of protein. They’re also rich in antioxidants and vitamin K. Lightly salted and steamed, they make a great protein-packed appetizer or side.
11. Black Beans
Black beans provide about 15 grams of protein per cup and come with a big boost of fiber, too. That combination helps keep blood sugar levels steady and supports long-lasting fullness. They’re a staple in chili, burrito bowls, or even just tossed with rice and avocado.
12. Tuna
Tuna is a quick and budget-friendly protein source, with about 20 grams of protein in a 3-ounce can. It’s low in fat and can be mixed into salads, stuffed in wraps, or eaten straight out of the can in a pinch. Look for tuna packed in water if you’re watching fat intake.
13. Chickpeas
Chickpeas, also known as garbanzo beans, offer around 14 to 15 grams of protein per cup when cooked. They’re also high in fiber and great for digestion. You can roast them for a crunchy snack, mash them for spreads like hummus, or add them to curry and rice dishes.
14. Peanut Butter
It might surprise you, but peanut butter gives you about eight grams of protein in two tablespoons. Along with protein, it brings in healthy fats that help with satiety and energy. Just keep an eye on portions and aim for the natural kind without added sugar or oils.
The Takeaway
Protein doesn’t need to be complicated or boring. You don’t have to stick to one or two foods to meet your goals — there are so many options out there that actually taste good and give you what your body needs. Whether you’re eating more plant-based or just want better snacks and meals, mixing these into your day makes a huge difference.
