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Here are the top high-protein foods and combinations to try.
Beasley, M.S., R.D., L.D., a performance dietitian at the University of Georgia.
Proteins are also necessary for thebuilding and repair of muscles.
For a person weighing 165 pounds, that works out to about 60 grams of protein per day.
Other nutrition experts also recommend eating more protein than the RDA suggests.
Here’s a deeper dive intohow women can find their optimal protein intake.
However, remember that all protein sources are not equal.
However, some animal products come with a hefty environmental footprint.
For instance, you could makecrispy chicken thighs,a hearty chicken soup, or aMediterranean-inspired chicken burger.
A three-ounce serving of skinless chicken breast offers25.9 grams6of protein.
For better quality, ethically-raised meat, and higher nutritional value, Kaidanian recommends opting for free-range chicken.
What makes it healthy?
Fatty fish
Fatty fish offer protein in addition to healthy fats.
For instance, a three-ounce serving of salmon offers21.6 grams7of protein.
If you buy farmed fish, do so from a provider thatprioritizes more sustainable practices.
Get creative and try differentrecipes, likesalmon cakesandfish tacos.
Ideally, your meat will come from a ranch that utilizesregenerative grazing practicesthat reinvigorate soil health.
A lean cut of beef can provide23 grams8of protein per three-ounce serving.
Slow-cooking beef is a great way to tenderize lean cuts.
Eggs
Eggs are packed withprotein that’s easy to absorb, says Beasley.
A large egg provides6.3 grams9of protein.
A six-ounce serving of Greek yogurt provides16.9 grams10of protein.
you’ve got the option to eat Greek yogurt by itself or pair it withchopped nutsfor additional protein.
A half-cup serving of cottage cheese provides11.65 grams11of protein.
Pro tip: It pairs nicely with chunks of peaches, pineapples, or plums andgoes great with eggs.
One cup of kefir offers8.76 grams12of protein.
Here are a few to get you started:
Edamame
Edamame beans are young soybeans.
One-third cup of shelled edamame provides15 grams14of protein.
One cup of cooked quinoa offers8.14 grams15of protein.
This grain is very versatile and can be paired with veggies, meats, and gravies.
It’s also a great addition tosaladsandfrittatas.
Tofu
Tofu is another soy-based product that is a good source of protein.
A 100-gram serving of tofu offers7.17 grams16of protein.
Tofu comes in many different varieties and is quite versatile.
Chickpeas
Beans are high in protein and fiber and naturally low in fat, says Kaidanian.
They’re alsorich sources18of micronutrients like potassium, zinc, folate, iron, and magnesium.
Chickpeas, also known as garbanzo beans or Bengal gram, are inexpensive and easy to use.
One cup of boiled chickpeas offers14.5 grams17of protein.
Peanuts
Peanuts20are nutrient-dense nuts, and a handful of them offer roughly7.31 grams19of protein.
One ounce of almonds offers6.01 grams21of protein.
Peas
Green peas have one of the highest protein contents amongvegetables.
Sprinkling a little nutritional yeast onto your food can help bump up its protein content.
Two tablespoons of nutritional yeast provide3 grams24of protein.
Nutritional yeast is often used in vegan cooking to add flavor and nutrition.
it’s possible for you to sprinkle it over popcorn, nuts, or pasta.
RELATED READ:Whey vs. Plant Protein Powders: What’s The Difference & Is One Better?
One scoop (around 35 grams) of plant protein can provide20 grams26of protein.
You cansupplement your diet with protein powder, if needed.
What are high-protein foods for weight loss and muscle gain?
Pairing protein with adequate exercise and sleep is also important.
What are high-protein breakfast foods?
Eggs, tofu scramble, yogurt or kefir smoothies, oatmeal, and chia pudding are somehigh-protein breakfast options.
The takeaway
Protein is an essential nutrient for energy and muscle building.
And any time you up your intake, be sure toshop for sustainable protein sourceswhenever possible.
