Protein is an essential nutrient, and many people automatically think about meat when they want to increase their intake. However, there are plenty of amazing foods packed with protein beyond the usual animal-based options. From plant-based alternatives to everyday ingredients, some of these foods can easily fit into your diet. Whether you’re trying to increase your protein intake or try something new, these options may surprise you. Continue reading to find out which foods can help fuel your body with protein.
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Greek yogurt
Greek yogurt is a creamy and tangy option with amazing protein. It is about twice the protein content of regular yogurt, making it an excellent option for anyone looking to add protein to their diet. This food is also rich in probiotics that can support digestive health. Choosing Graing Greek yogurt will have a lower sugar content and provide a satisfying snack or base for smoothies.
Furthermore, Greek yogurt is packed with calcium to promote strong bones. It is versatile and can be enjoyed in a variety of ways, from breakfast to dessert. Its creamy texture makes it ideal for pairing it with fruits, nuts and even flavorful seasonings. If you are considering increasing your protein intake, consider replacing your regular yogurt with Greek yogurt.
Cottage cheese
Cottage cheese is an excellent dairy product that offers a large amount of protein, with very few calories. It contains casein, a slow digestion protein that provides a stable release of amino acids, making it ideal for muscle repair and growth. Cottage cheese is low in fat and also has a good source of other nutrients like calcium and vitamin B12.
Cottage cheese not only makes your protein high, but it also helps you stay full for longer. Whether you enjoy it on its own or use it in recipes such as lasagna or dips, it’s easy to incorporate into your diet. With a mild flavor, cottage cheese works well with both delicious and sweet ingredients. A simple and nutritious choice, cottage cheese is one of the most affordable sources of protein.
Lentils
Lentils are a great plant-based protein option packed with fiber. A glass of pre-cooked lentils is served about 18 grams of protein, making it perfect for vegetarians and vegans. It is also a rich source of iron, essential for maintaining energy levels.
These legumes are very nutritious and have a high fiber content, which helps them digest. Lentils are also low fat, making it a great option for anyone looking to maintain a healthy weight. The ability to absorb flavors is a versatile ingredient in a variety of dishes. Adding lentils to your diet is an easy way to increase your protein intake without relying on meat.
Edamame
Edamame, or young soybeans, are protein-packed snacks, offering plenty of fiber and essential vitamins. The edamame cup contains about 17 grams of protein, making it a great plant-based alternative for those looking for a high protein snack. Edamame is also rich in antioxidants and is associated with promoting heart health.
In addition to being high in protein, branches contain a significant amount of folic acid, iron and magnesium. It can be steamed or boiled in just a few minutes, making it easy to prepare. Edamame is a great option for those who want to increase their protein intake while enjoying delicious, nutritious snacks.
Quinoa
Quinoa is a grain that stands out for its impressive protein content. Unlike most plant-based grains, quinoa is a complete protein. This means it contains all nine essential amino acids that the body cannot produce. A cup of cooked quinoa contains about 8 grams of protein and provides ample magnesium-like fiber and minerals. Can be used as a salad, bowl or as a side dish to complement your meal.
This gluten-free option is a great alternative to rice and couscous and can be easily added to a variety of dishes. Quinoa is also rich in antioxidants and can support heart health. The high protein content and balanced nutrients are perfect for vegetarians and those looking for a healthy alternative to traditional grains.
Chia seeds
Chia seeds are small, but they are strong in terms of protein content. Two tablespoons of these small seeds provide about 4 grams of protein and a large dose of omega-3 fatty acids and fiber. Chia seeds are also a great source of calcium and magnesium, both of which contribute to strong bones. They can be easily added by littering over smoothies, oatmeal or salads.
In addition to being packed with protein, chia seeds absorb liquids and form gel-like consistency. They are versatile and can be easily incorporated into your meal and can be enjoyed in a variety of dishes. Their high fiber content also helps support healthy digestion, keeping you feeling full.
Peanut Butter
Peanut butter is a popular and delicious spread and is surprisingly protein-rich. Two servings contain around 8 grams of protein, and essential vitamins like healthy fats and vitamin E. This is suitable for a quick snack when paired with whole grain bread or slices of apples.
The versatility of peanut butter extends beyond sandwiches as it is used as a smoothie, baked goods or dip for fruit and vegetables. It is rich in antioxidants and healthy fats, and helps promote heart health. The high protein content of peanut butter is an ideal option for those who want to increase their protein intake while enjoying delicious snacks. Note that you choose natural peanut butter with minimal sugar or hydrogenated oil.
almond
Almonds are not only a satisfying snack, but also provide a solid amount of protein. One ounce of almonds, or about 23 nuts, contains 6 grams of protein, along with heart-healthy fat and fiber. They are an excellent source of vitamin E and magnesium, which contribute to overall health.
In addition to protein content, almonds are known for their antioxidant properties. They can support healthy cholesterol levels and reduce inflammation in the body. Their crunchy texture and subtle sweetness make them a popular choice for snacks and baking.
Tofu
Tofu is a staple food in many plant-based diets due to its high protein content. Half cup serving of tofu provides about 10 grams of protein and contains all nine essential amino acids. This versatile ingredient can be used in both delicious and sweet dishes and is perfect for a variety of meals. Tofu is also low in calories, making it a great option for anyone looking to manage their weight.
Tofu absorbs the flavor of cooked things and can be easily incorporated into stir-fry, salads, or soups. It is also rich in iron and calcium, which are essential for bone health. Whether it’s solid silk, tofu is a great source of protein for those who want to cut down on meat or incorporate plant-based options into their diet.
spinach
Spinach is often overlooked as a protein source, but it is packed with this essential nutrient. A cup of cooked spinach contains about 5 grams of protein and a variety of vitamins and minerals, including vitamin K, iron and folic acid. It’s a great addition to salads, soups and even smoothies.
Spinach is also rich in antioxidants, which helps reduce inflammation and support your overall health. It has low calories, making it ideal for weight management while providing plenty of nutrients. Whether you enjoy it raw or cooked or not, spinach is a versatile food that pairs well with a variety of dishes.
Pumpkin seeds
Pumpkin seeds, also known as pepitas, are an excellent source of protein and other important nutrients. One ounce of pumpkin seeds contain about 7 grams of protein, along with healthy fats and a substantial amount of magnesium, iron and zinc. These seeds can be easily roasted and can even be sprinkled over salads, trail mixes, or even soups.
In addition to being high in protein, pumpkin seeds are associated with supporting heart health due to their high magnesium and omega-3 fatty acid content. It is also known to promote healthy sleep due to its high tryptophan content. Pumpkin seeds are a versatile and nutritious addition to any diet and are a great option for anyone looking to naturally consume protein intake. For protein-packed snacks, consider adding them to your daily routine.
avocado
Avocados are best known for their healthy fats, but also provide substantial amounts of protein. One medium avocado contains about 3 grams of protein, along with a single heart-healthy saturated fat. The creamy avocado texture is perfect for spreading over toast, adding to salads, or as a base for dips like guacamole.
In addition to protein, avocados are packed with vitamins and minerals, including potassium and folic acid. They are a huge addition to a balanced diet and offer many health benefits, from promoting heart health to helping with weight management. Whether it’s a flavourful dish or used in smoothies, avocados are a versatile food that can complement a wide range of meals.
Sunflower seeds
Sunflower seeds are an easy and nutritious method to increase your protein intake. One ounce of sunflower seeds contain around 6 grams of protein, along with healthy fats and fiber. These seeds are also packed with vitamin E, magnesium and selenium, all contributing to overall health. They are great as snacks or can be sprinkled on salads or yogurt to add protein.
In addition to being rich in protein, sunflower seeds support heart health due to their high polyunsaturated fat content. It also contains antioxidants that can reduce inflammation in the body. Their satisfying crunch and mild flavors make them a popular snack choice, whether raw or roasted. Add sunflower seeds to your diet for protein boost while enjoying nutritious, convenient snacks.
Sweet potato
Sweet potatoes are delicious, nutritious root vegetables that provide an incredible amount of protein. Medium-sized sweet potatoes provide around 4 grams of protein, along with minerals such as fiber, vitamins and vitamin A and potassium. Sweet potatoes are also rich in antioxidants, which help reduce inflammation and support your overall health.
In addition to protein content, sweet potatoes are a great source of complex carbohydrates and provide long-term energy. They are naturally sweet and combined well with flavorful and sweet condiments, making them a versatile addition to your meal. Sweet potatoes are easy to prepare and store, making them a convenient and affordable protein source for any meal.
mushroom
Not only is mushrooms low in calories, they are also surprisingly high in protein. A cup of cooked mushrooms will provide approximately 3 grams of protein, along with essential vitamins such as vitamin B and selenium. They can be used in a variety of dishes, from salads to stir-fry or as a meat substitute for vegetarian meals.
In addition to protein content, mushrooms have a high beta glucan content, which helps to boost immune function. They are naturally less fat and can be added to your weight-conscious diet. Whether you prefer white, shiitake mushrooms or Portobello mushrooms, each type brings its own flavor and texture to your diet.
This article was originally published Avocado.
