Recommended High-Protein Foods from a Dietitian

What Is Protein?

Protein is a word you've probably heard if you've dieted or discussed nutrition. Protein is crucial, yet few people know what it is.Amino acids—protein building blocks—make up our food. The body needs amino acids to make hormones and proteins. The amino acids from a juicy hamburger or a substantial lentil soup are absorbed by cells and utilised for many tasks.

1. Lean Beef

3 ounces of 93% lean ground beef has 22 grammes of protein.Beef is not only a good source of high-quality protein, but it also gives your body important nutrients like zinc (which helps your immune system) and iron. Try a Skillet Steak with Mushroom Sauce or a cosy Slow-Cooker Beef Stew for a dish with beef that will fill you up.

2. Chicken

3 ounces of skinless chicken breast has 27 grammes of protein.Chicken is a good source of protein and a versatile dinner staple that many people eat regularly. A simple recipe like Baked Lemon Pepper Chicken or Creamy Parmesan Garlic Mushroom Chicken is a great way to get this important nutrient into your weeknight dinner in a tasty way.

3. Salmon

3 ounces of the skinless chicken breast have 27 grams of protein.19 grams protein (3-ounce serving )Salmon is known for having healthy fats that help keep the heart healthy, but it also has a lot of protein. Eating fish at least twice a week gives you a variety of proteins to choose from each week. You have to try our salmon recipes, like Honey-Garlic Salmon or Walnut-Rosemary Crusted Salmon.

4. Eggs

6 grammes proteinEggs are a good way to sneak in some high-quality protein without being too obvious about it. You can eat them scrambled or hard-boiled, or you can use them in recipes like Spanish Eggs and Egg Salad. Check out our egg recipes to get more ideas for how to use eggs.

5. Peanut Butter

Protein: 7 grammesNatural peanut butter is a popular plant-based protein source. You can make Peanut Butter Energy Balls, a peanut butter and jelly sandwich, or a Peanut Dressing with it. Not a peanut fan? Protein content is comparable in other nut and seed butters.

6. Pasta

8 grams of protein People often think of pasta as a carb source, but a 2-ounce serving of classic semolina pasta has almost as much protein as one large egg. Add some Quick Meat Sauce to your pasta or eat a dish of Italian Sausage & Kale Pasta for even more protein in each bite. 

7. Cottage Cheese

12 grams of protein (half a cup) Cottage cheese is full of natural protein and is easy to add to a healthy diet. And using it in recipes like Creamy Spinach Dip and Florentine Lasagna Roll-Ups helps keep the protein content high without adding meat.

8. Lentils

18 grams of protein Hearty lentils are the best source of protein that comes from plants. They are full of this important macronutrient, as well as antioxidants, fiber, vitamins, and minerals. From a warm Vegan Lentil Soup to a Lentil Bowl with Fried Eggs and Greens, lentils can be a tasty way to add protein to your diet.

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