Looking to add more protein to your meals? Eggs are great, but there are plenty of foods that can give you an extra protein boost, too. From shrimp to chickpeas, these delicious options will help you pack in those essential nutrients while keeping your meals varied and exciting. Each one comes with its unique flavors and health perks, making them perfect additions to your weekly meal plan.
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Shrimp
A 3-ounce serving provides around 20 grams of protein. This shellfish is low in calories and offers selenium, a mineral important for immune health. It’s versatile in different dishes and pairs well with various spices and sauces. Shrimp’s omega-3 fatty acids may also contribute to heart health.
Tofu
Half a cup of tofu contains about 10 grams of protein. As a soy-based product, it’s a staple in vegetarian and vegan diets, offering iron and calcium. Tofu easily absorbs flavors from marinades and spices, making it adaptable in diverse dishes. It also contains isoflavones, which may have health benefits like reducing inflammation.
Tuna
A 3-ounce serving boasts about 25 grams of protein. Tuna is rich in vitamin D and omega-3s, supporting brain and heart health. Its lean, meaty texture makes it suitable for salads, sandwiches, or sushi. Canned or fresh, it’s a convenient protein option with beneficial fatty acids.
Turkey
A 3-ounce portion delivers around 24 grams of protein. Turkey is low in fat, particularly if you opt for white breast meat. It’s a great source of B vitamins, which are essential for energy production. Additionally, it contains selenium and zinc, vital for immune function.
Salmon
A 3-ounce serving provides nearly 19 grams of protein. Salmon is an omega-3 powerhouse, aiding cognitive function and heart health. Whether grilled, baked, or smoked, it’s a flavorful and healthy addition to any meal. This fish also contains astaxanthin, a potent antioxidant.
Almonds
An ounce contains approximately 6 grams of protein. Almonds are rich in vitamin E, which supports skin health and immune function. Their fiber content aids digestion and keeps you feeling full longer. Enjoy them as a snack or in dishes like salads or yogurt bowls.
Cottage Cheese
Half a cup contains around 13 grams of protein. Cottage cheese is a fantastic source of casein protein, which digests slowly to provide lasting satiety. It pairs well with fruits or vegetables and can be used in both sweet and savory dishes. It’s also high in calcium, essential for bone health.
Chickpeas
Half a cup offers approximately 7 grams of protein. Chickpeas are rich in fiber, promoting healthy digestion and reducing cholesterol levels. They blend well in soups, salads, or as the base for hummus. The high fiber and protein content help curb hunger pangs.
Chicken
A 3-ounce breast provides roughly 23 grams of protein. Chicken is a lean meat, especially when skinless, making it ideal for low-fat diets. It can be grilled, baked, or stir-fried to complement various flavors. Additionally, it offers niacin and selenium for cell repair and immune health.
Peanuts
An ounce contains about 7 grams of protein. Peanuts are packed with healthy fats that promote satiety and heart health. They offer a good amount of magnesium, which supports muscle function. Enjoy them as peanut butter or roasted as a snack.
Lentils
Half a cup provides about 9 grams of protein. Lentils are high in folate, which is crucial during pregnancy and for general cell health. They’re incredibly versatile, fitting into soups, stews, and salads. The high fiber content aids in digestion and stabilizes blood sugar levels.
Beef Jerky
One ounce packs around 9 grams of protein. Beef jerky is a convenient snack rich in iron and zinc, important for oxygen transport and immune function. Opt for low-sodium varieties to keep your sodium intake in check. It’s portable and has a long shelf life, ideal for on-the-go snacking.
Cheddar Cheese
One ounce provides approximately 7 grams of protein. Cheddar cheese is high in calcium and phosphorus, essential for bone health. Its rich, savory flavor enhances sandwiches, salads, or is enjoyable on its own. The aging process concentrates its nutrients and flavors.
Quinoa
One cup of cooked quinoa offers about 8 grams of protein. As a complete protein, it contains all nine essential amino acids. Quinoa is gluten-free, making it suitable for those with gluten sensitivities. It’s also high in magnesium and antioxidants.
Black Beans
Half a cup packs roughly 8 grams of protein. Black beans provide folate and fiber, supporting heart health and aiding digestion. They are versatile in various dishes like tacos, soups, and salads. Their anthocyanin antioxidants may also help fight inflammation.
Pumpkin Seeds
An ounce contains about 9 grams of protein. Pumpkin seeds are high in magnesium and healthy fats, benefiting muscle and nerve function. They’re a crunchy addition to salads, oatmeal, or yogurt. Their antioxidants, including vitamin E, may have anti-inflammatory effects.
Edamame
Half a cup of cooked edamame offers around 9 grams of protein. As immature soybeans, edamame contains fiber, healthy fats, and folate. It makes a delicious snack or a protein-packed addition to salads. The high antioxidant content can help reduce inflammation.
Green Peas
One cup contains around 8 grams of protein. Green peas are high in fiber and vitamin K, which is important for bone health. They add a sweet flavor to soups, curries, or salads. Their carotenoids may help promote eye health.
Tempeh
Half a cup has approximately 15 grams of protein. Tempeh is fermented, which improves digestion and nutrient absorption. It’s rich in probiotics and B vitamins, supporting gut health. The firm texture works well in stir-fries, burgers, or salads.
Oatmeal
One cup of cooked oats contains around 6 grams of protein. Oatmeal is rich in beta-glucan, a type of soluble fiber that may reduce cholesterol levels. Add fruits, nuts, or seeds for extra flavor and nutrients. It’s a warm, filling breakfast that provides lasting energy.
This article originally appeared on RetailShout
