7 High-protein foods to add to your diet today

A balanced diet must include protein because it is essential for the immune system and muscle repair, among other processes.

High-protein meals are crucial to any diet, whether your goal is weight loss, muscle building, or just maintaining a healthy lifestyle.

What makes protein so essential, though, and how can you readily include it in your regular meals?

This guide will explore each of these protein-rich foods in detail, offering tips on how to incorporate them into your daily meals in a way that’s both enjoyable and beneficial for your health. Let’s get started on boosting your protein intake with some delicious and nutritious foods!

What are 7 foods rich in protein?

Protein plays a key role in maintaining a healthy body. It’s the building block of muscles, skin, enzymes, and hormones, and it’s crucial for repairing tissues [1].

Foods high in protein also help you feel fuller longer, aiding in weight management. Here are seven high-protein foods you can easily add to your diet.

1. Eggs

Eggs are a true nutritional gem. They’re not just a breakfast staple; they’re a versatile source of protein that can elevate any meal.

With around 6 grams of protein in a single large egg, they are a convenient way to boost your protein intake.

Eggs are rich in essential vitamins like Vitamin D, which is crucial for bone health, and Vitamin B12, important for maintaining nerve cells.

Eggs can be incorporated into various dishes. From omelets loaded with veggies to protein-rich salads, their adaptability knows no bounds.

Need a speedy meal option? Eggs can be prepared in minutes, making them perfect for those busy mornings. The protein in eggs can keep you feeling full and satisfied, which may help curb unhealthy snacking.

Incorporating eggs into your diet doesn’t have to be complicated. Whether you enjoy them sunny-side up or as part of a savory quiche, eggs are a delicious and nutritious way to boost your protein intake and add variety to your meals.

2. Greek yogurt

Greek yogurt isn’t just about creamy indulgence; it’s a protein powerhouse that can elevate your meals and boost your nutrition.

It is a protein-packed option, offering almost double the protein content of regular yogurt. It’s an excellent way to meet your daily protein needs, supporting muscle repair and overall health.

Whether it’s breakfast, a snack, or a savory dish, greek yogurt can seamlessly fit into various recipes. Use it as a base for smoothies, a topping for granola, or a creamy dressing for salads.

Thanks to its protein content, greek yogurt can help keep you feeling full and satisfied, reducing the temptation for unhealthy snacks.

It’s a source of probiotics, the friendly bacteria that promote a healthy gut. A happy gut contributes to better digestion and overall well-being.

Beyond protein, greek yogurt provides essential nutrients like calcium for strong bones and B vitamins for energy [2].

Whether you’re aiming for a protein-packed breakfast or a wholesome snack, this creamy delight can be a versatile and delicious addition to your daily meals.

greek yogurt

3. Cottage cheese

Cottage cheese often gets labeled as a “diet food,” but it’s time to break that stereotype. This protein-rich dairy delight is much more than that, offering a range of benefits and culinary possibilities.

A cup of cottage cheese can contain up to 28 grams of protein. It’s a potent source of protein that can aid in muscle repair and overall health.

Cottage cheese is incredibly versatile. You can enjoy it as a snack on its own, mix it into smoothies for added creaminess, or use it as a protein-rich ingredient in savory and sweet dishes.

It’s not just about protein; cottage cheese is also a good source of calcium, essential for strong bones and teeth. The lumpy texture of cottage cheese adds a unique dimension to dishes, making them more interesting and satisfying.

Moreover, the protein and fat in cottage cheese help keep you full and satisfied, reducing the temptation for unhealthy snacks.

Cottage cheese isn’t just for dieters; it’s a nutrient-rich addition to your diet that can enhance the taste and nutrition of your meals.

Whether you enjoy it as a creamy side dish or a protein-packed snack, cottage cheese deserves a place on your plate.

4. Lean meats

Lean meats like chicken and turkey are not just delicious; they’re also excellent sources of protein. Whether you’re a meat lover or simply looking for healthier protein options, lean meats have got you covered.

About 26 grams of protein are found in a 3-ounce portion of chicken breast, making it a powerful protein source for general health and muscle repair.

Lean meats are incredibly versatile in the kitchen. You can grill, bake, or stir-fry them for a variety of delicious dishes.

They are relatively low in fat, particularly saturated fat, which makes them a heart-healthy protein choice.

Short on time? Lean meats cook up quickly, making them perfect for busy weeknight dinners. These meats are also excellent providers of B vitamins, including niacin and B6, which are essential for metabolism and energy production.

Adding chicken, turkey, or other lean meats to your diet is a simple and delicious way to increase your protein intake while keeping your meals healthy and satisfying.

Whether you enjoy them grilled with a side of vegetables or in a flavorful stir-fry, lean meats can be a tasty addition to your culinary repertoire.

5. Fish

Fish isn’t just a tasty dish; it’s a nutritional powerhouse. Beyond its high protein content, fish offers a unique benefit: omega-3 fatty acids, which are essential for your health.

With about 22 grams of protein in a 3-ounce meal, salmon is a great source of protein. It’s the best option for maintaining and growing muscle.

Fish offers vital vitamins and minerals including selenium and vitamin D in addition to protein and omega-3 fatty acids.

Omega-3s are abundant in fish, particularly fatty species like salmon and trout. It is well-recognized that these beneficial fats improve brain function, lower inflammation, and support heart health.

Since fish cooks quickly, it’s a practical option for hectic days. It’s a lean protein that won’t add extra weight to you.

Incorporating fish into your diet offers a double benefit: high-quality protein and omega-3s for your well-being [3].

Whether you enjoy it grilled, roasted, or in a flavorful curry, fish is a delicious and nutritious addition to your meal plan.

6. Legumes

Legumes are a powerhouse of plant-based protein, making them a must-have in any vegetarian or vegan diet. These humble beans and peas offer more than just protein; they are a nutritional treasure trove.

For plant-based diets, cooked lentils are an excellent source of protein as a cup of them contains roughly 18 grams of protein.

Legumes are also high in fiber, aiding digestion and promoting a feeling of fullness. In addition to protein and fiber, legumes contain essential nutrients like iron, folate, and potassium.

From hearty stews and soups to flavorful salads and dips, legumes can be used in a variety of dishes, adding both texture and taste.

Legumes are affordable, making them an excellent choice for those looking for nutritious options without breaking the bank.

Whether you’re a vegetarian, vegan, or simply want to incorporate more plant-based protein into your diet, legumes are a delicious and wholesome choice.

With their versatility and nutritional benefits, they can be a flavorful addition to your meals that support your overall health.


7. Nuts and seeds

Nuts and seeds aren’t just for snacking; they’re a convenient source of protein that can fuel your day and provide valuable nutrition. These tiny powerhouses are more than meets the eye.

For example, almonds provide approximately 6 grams of protein per ounce, which makes them a filling supplement to meals or snacks.

Nuts and seeds are a great source of good fats, which are essential for general health and wellness. Omega-3 fatty acids are also abundant in some seeds, such as chia seeds, and are good for the health of the brain.

With about 22 grams of protein in a 3-ounce meal, salmon is a great source of protein [4]. Whether you’re at your desk or on the go, nuts and seeds are a convenient protein source that requires no preparation.

Incorporating nuts and seeds into your diet is a simple and tasty way to increase your protein intake and enjoy a nutritious snack.

Whether you munch on them solo or sprinkle them on yogurt and salads, they can be a flavorful addition to your daily meals.

Closing thoughts

You’ve just discovered a wealth of protein-rich foods that can transform your daily meals into nutritious powerhouses.

From the versatile eggs to the creamy Greek yogurt, from cottage cheese to lean meats, and the nutrient-packed fish, legumes, nuts, and seeds, you now have a diverse array of options to choose from.

Small changes can lead to significant improvements in your health. By incorporating these high-protein foods into your daily diet, you’re taking a proactive step towards a healthier you. Start today, and let these protein-rich foods fuel your journey towards improved well-being.


What are 7 foods rich in protein?

Seven foods rich in protein include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds.

How do I calculate how much protein I need a day?

You can calculate your daily protein needs by multiplying your body weight in kilograms by 0.8 grams for general protein requirements.

Are high protein foods good for weight loss?

Yes, high-protein foods can be beneficial for weight loss as they can help increase feelings of fullness and preserve muscle mass when combined with a balanced diet and exercise.

[1] https://www.healthline.com/nutrition/functions-of-protein
[2] https://www.webmd.com/diet/health-benefits-greek-yogurt
[3] https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
[4] https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.