Best Foods to Get More Protein: Fuel Your Body the Right Way

Protein is one of the most essential nutrients your body needs. It builds and repairs tissues, supports muscle growth, helps manage hunger, and keeps your immune system strong. Whether you're aiming to build muscle, lose fat, or simply stay healthy, getting enough protein is key.

But not all protein sources are created equal. Some are richer in nutrients, easier to digest, or better suited to specific dietary needs. Here's a list of the best foods to help you get more protein—from animal-based options to plant-powered favorites.

🥩 1. Eggs

Protein per egg: ~6 grams

Eggs are a complete protein source, meaning they contain all nine essential amino acids. They're also packed with vitamins, minerals, and healthy fats.

How to eat: Scrambled, boiled, poached, or as part of a veggie-packed omelet.

🍗 2. Chicken Breast

Protein per 100g (3.5 oz): ~31 grams

Chicken breast is lean, versatile, and packed with high-quality protein. It’s ideal for muscle growth and weight loss diets.

Best prep: Grilled, baked, or stir-fried with herbs and veggies.

🐟 3. Salmon and Tuna

Protein per 100g: 22–25 grams

These fatty fish are not only great protein sources but also rich in omega-3 fatty acids, which support heart and brain health.

How to enjoy: Baked salmon fillets, tuna salad, or sushi-style bowls.

🧀 4. Greek Yogurt

Protein per 100g: ~10 grams

Greek yogurt has nearly double the protein of regular yogurt and is also rich in calcium and probiotics for gut health.

Quick snack idea: Top it with fruit, nuts, and a drizzle of honey.

🥜 5. Lentils and Beans

Protein per 100g (cooked): 8–10 grams

These plant-based staples are rich in fiber, iron, and protein. They're a must-have for vegetarians and vegans.

Tasty uses: Add to soups, stews, salads, or veggie burgers.

🥜 6. Nuts and Nut Butters

Protein per 2 tbsp (peanut butter): ~8 gramsProtein per 28g (almonds): ~6 grams

Great for snacking or adding to smoothies, nuts are high in protein, healthy fats, and important micronutrients.

Watch out for: Added sugars or oils in processed nut butters.

🧀 7. Cottage Cheese

Protein per 100g: ~11 grams

Low in fat and high in protein, cottage cheese is great as a snack or meal addition.

Try it with: Sliced fruit, tomatoes, or a sprinkle of pepper.

🥬 8. Tofu and Tempeh

Tofu (100g): ~8 gramsTempeh (100g): ~19 grams

Perfect for plant-based diets, these soy products are complete proteins and adapt well to different cuisines.

Cooking tip: Marinate and grill for the best flavor and texture.

💪 9. Protein Powders (Whey, Plant-Based)

When whole food options aren’t convenient, protein powders can help fill the gap—especially post-workout.

Choose wisely:

• Whey protein: Fast-digesting and rich in BCAAs

• Plant-based: Made from peas, rice, hemp, or soy—good for vegans

  
  

🥚 10. Quinoa

Protein per 100g (cooked): ~4 grams

Unlike other grains, quinoa is a complete protein, making it a great side dish or salad base.

Flavor tip: Cook it in vegetable or chicken broth instead of water for more taste.

✅ Quick Tips to Boost Protein Intake Daily

• Add eggs or yogurt to breakfast

• Snack on nuts or cheese instead of chips

• Include a protein source in every meal

• Replace rice or pasta with quinoa

• Add lentils to soups and sauces

• Use protein-rich spreads like hummus or nut butter

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🥗 Final Thoughts

Protein doesn’t just come from meat—there’s a wide variety of delicious, nutritious sources available for every lifestyle. Whether you’re a meat lover, vegetarian, or somewhere in between, these foods can help you meet your daily protein goals and keep your body strong, energized, and satisfied.