Over the years, people have learned more about how protein is an essential macronutrient in our diets, and ensuring we get enough of it is crucial to stay healthy, strong, and functioning normally. One of the best parts about it is that you don’t need any fancy protein products to meet your daily needs.
There are many natural sources of protein in healthy, nutritious foods, and incorporating them into your diet can keep you healthy and strong. We spoke with health experts, including Kayla Farrell, RDN, Hilary Walentuk, MS, RD, LDN, and Dr. Cory Rice, about high-protein food items that you should be eating to boost your energy, feel satisfied throughout the day, and get stronger.
“A protein-rich diet has been known to promote healthy aging, weight management, and athletic performance,” says Dr. Rice, Chief Clinical Advisor for Biote.
“Dietary proteins are beneficial because they support our overall health and wellness. By providing essential amino acids to the body, they help build and repair muscle tissue as well as other metabolic functions.”
These six foods are very accessible and can be found in most grocery stores, making them easy and lowkey ingredients you can pick up and add to several of your daily meals, from breakfast all the way to dessert. Read more about them below.
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1. Salmon
Salmon is one of the most popular fishes out there, as it's not only tasty and versatile, but it's high in two important nutrients: protein and omega-3 fatty acids.
Kayla Farrell, a registered dietitian at FRESH Communications, explains that salmon is a "nutrition powerhouse" and source of "high-quality protein," as a 3.5-ounce serving typically contains between 22 to 25 grams. Plus, the added omega-3 fatty acids can help improve other parts of your body.
"Salmon is one of the best sources of omega-3 fatty acids that support overall health by decreasing risks of heart disease and improving eye, skin, and hair health, sleep, and preventing cognitive decline," adds Farrell.
2. Cottage Cheese
Cottage cheese is definitely "having a moment" right now, as people are realizing how protein-rich it is and how it can add indulgent creaminess to several recipes and dishes. Farrell says it can "boost energy and bone strength," and there is even more to reap.
Hilary Walentuk, a registered dietitian and senior nutrition specialist at New England Dairy, notes that cheese in general, but specifically cottage cheese, is an excellent ingredient for those looking to up their daily grams of protein, as the whey that comes from dairy cheeses is packed with it.
"Cheese is a good source of high-quality protein, which helps to build and repair muscles," explains Walentuk.
"Cheese contributes other essential nutrients such as calcium, phosphorus, and vitamin A to the U.S. diet. Eating cheese has been linked with health benefits, including lower risk of cardiovascular disease, stroke, type 2 diabetes, and blood pressure."
3. Eggs
Although eggs are more expensive these days, they're still one of the most protein-rich animal products out there and can easily add a hearty serving of the macronutrient to several meals.
"Eggs offer around 6 grams of protein each and are one of the most bioavailable sources of protein, meaning the body better absorbs and utilizes the protein," says Farrell.
"They also deliver essential nutrients like vitamin B12, choline, and selenium. Whether scrambled, hard-boiled, or mixed into baked goods, eggs can make a simple way to support daily protein needs."
If you can manage to afford a carton of eggs during these times, you can rest easily knowing you've treated yourself to an incredible source of protein that can be used in all kinds of meals and recipes.
4. Lentils
Lentils are teeny tiny legumes that pack a powerful punch and should not be ignored if you're looking for easy, inexpensive protein sources. In just a cup of lentils, which can be used in a side dish or main meal like a salad, there are a whopping 18 grams of protein.
Farrell also notes that because of how many nutrients are found in such a sensible portion of lentils, they can quickly replace any animal protein sources in meals.
"They're also full of fiber, which supports digestive health and helps regulate blood sugar," she adds. "Lentils are a versatile and affordable pantry staple, making it easy to incorporate more plant-based protein."
5. Greek Yogurt
If you love a tangy, creamy treat and could use some extra nutrients throughout your day, look no further than plain Greek yogurt. Walentuk explains that just like cheese, Greek yogurt is a high-quality and reliable source of protein that can be used throughout the day, with the average one-cup serving containing 20 grams.
"Thicker, strained yogurt varieties will contain even higher amounts of high-quality protein per serving," Walentuk adds.
"Greek yogurt, on average, contains twice the protein of regular yogurt."
6. Soybeans or Soy Products
Soybeans contain many more nutrients and health benefits than you may realize. If you're looking for alternative sources of protein that don't involve dairy or lean meats, look into cooking with high-protein food items like tofu and tempeh.
"These options are full of protein, fiber, and healthy fats," explains Dr. Rice.
"These are especially beneficial for those following a vegetarian or vegan diet."
Some fun dishes you can prepare using tofu include vegetarian chicken nuggets, miso soup, stir fry, grilled tofu and vegetable skewers, and more.
