Protein is one of the most important nutrients for our bodies. It helps us build and maintain muscle, repair tissue, and regulate our hormones. High-protein foods are an essential part of any healthy diet and can be found in a variety of foods from different food groups.
Eating a diet rich in protein has many benefits. It helps keep us feeling full and can help with weight management. It also helps to maintain strong bones and teeth, as well as healthy skin, hair, and nails. Protein also has a role in boosting the immune system and providing energy.
High-protein foods can be found in all food groups and include lean meats, dairy products, eggs, nuts, and legumes. Lean meats such as chicken, turkey, and fish are some of the best sources of protein. Dairy products like milk, cheese, and yogurt are also good sources of protein. Eggs are an excellent source of protein and are versatile enough to be included in a variety of dishes. Nuts and legumes like beans, peas, and lentils are also good sources of protein.
Including a variety of high-protein foods in your diet can help you to meet your daily protein needs. Aim to get at least 20-30 grams of protein per meal, and be sure to include protein with each meal and snack. This will help to keep your energy levels up and your muscles strong.
To get the most out of your high-protein foods, make sure to choose lean cuts of meat, low-fat dairy products, and unsalted nuts. Additionally, limit processed meats, like bacon and sausage, and opt for more whole food sources of protein.
Overall, high-protein foods are an important part of any healthy diet. Eating a variety of these foods can help to provide you with the protein you need to maintain strong muscles, bones, and teeth, as well as healthy skin, hair, and nails. Additionally, these foods can help to keep you feeling full and can aid in weight management. Be sure to include a variety of these foods in your diet to get the most out of them.
List of Best High-Protein Foods, According to a Dietitian:
1. Eggs
Eggs are one of the most popular high-protein foods that dietitians recommend for those looking to increase their daily protein intake. Not only are eggs a great source of protein, but they’re also incredibly versatile and can be enjoyed in a variety of ways.
Eggs are an excellent source of lean protein, with about 6 grams of protein in one large egg. Protein is essential for good health, as it helps build muscle, repair tissue, and create enzymes and hormones. This makes eggs an ideal food for those looking to build muscle or recover after a workout. Additionally, eggs are incredibly affordable, making them a great option for those on a budget.
Eggs are also an incredibly versatile food. You can enjoy them boiled, poached, scrambled, or as an omelette. You can also add them to salads, stir-fries, or even just enjoy them on toast. Additionally, you can use eggs to make a variety of baked goods, such as cakes, muffins, or even pancakes.
One of the best things about eggs is that they are incredibly easy to prepare. All you need to do is crack the egg into a bowl and whisk it until it’s light and fluffy. Then you can add it to a pan and cook it to your desired preference. You can also add other ingredients, such as vegetables, herbs, or cheese for a more flavorful dish.
Overall, eggs are an excellent high-protein food for those looking to increase their daily protein intake. Not only are they an affordable source of lean protein, but they’re also incredibly versatile and easy to prepare. Whether you enjoy them boiled, poached, or scrambled, eggs are sure to be a hit with both dietitians and foodies alike.
2. Chicken
As a dietitian, I highly recommend incorporating high-protein foods into your diet. Protein is an essential macronutrient that helps to build and maintain muscle, provide energy, and keep the body healthy.
Chicken is one of the best sources of protein. It contains all the essential amino acids that your body needs, and it is one of the leanest sources of protein, meaning that it is low in fat. In addition to being a great source of protein, chicken is also packed with essential vitamins and minerals. It is especially high in B vitamins, which help to promote energy and healthy metabolism.
One of the great things about chicken is that it is incredibly versatile. It can be cooked in a variety of ways, so you can easily incorporate it into your diet. For the healthiest option, try to opt for skinless, boneless chicken breasts or thighs, as these have the lowest fat content. You can bake, grill, or stir-fry chicken and pair it with a variety of vegetables and grains for a delicious and nutritious meal.
If you’re looking for a convenient way to get your protein, you can also opt for cooked rotisserie chicken. This is a great option for meal prepping or if you’re short on time.
Overall, chicken is a great option for adding more protein to your diet. It is easy to prepare and can be used in a variety of dishes. Whether you’re looking for an easy dinner option or just want to up your protein intake, chicken is an excellent choice.
3. Fish
As a dietitian, I often recommend fish as a part of a healthy, balanced diet. Fish is a great source of high-quality protein. It is also an excellent source of essential vitamins and minerals, such as selenium, vitamin D, and omega-3 fatty acids.
In addition to the health benefits, fish is a great source of flavor and texture. From delicate whitefish to firm, flavorful salmon, there is a variety of fish to choose from. Many types of fish are quick and easy to prepare, making them an ideal choice for busy weeknight dinners.
When choosing a fish, look for wild-caught varieties. Wild-caught fish, such as salmon, are lower in mercury and other contaminants than farm-raised fish. If you’re concerned about mercury, pregnant women and young children should avoid fish with high mercury levels, such as swordfish, tilefish, and king mackerel.
When preparing fish, make sure to cook it thoroughly. Bacteria and other contaminants may be present, so it is important to cook fish to an internal temperature of 145 degrees Fahrenheit.
Fish is a nutritious and delicious addition to any meal. It’s a great source of high-quality protein, vitamins, minerals, and essential fatty acids. With a variety of fish available to choose from, there is something for everyone. Plus, fish is quick and easy to prepare, making it a great choice for busy weeknights.
4. Cottage Cheese
Cottage cheese is a high-protein food that is often overlooked. Dietitians recommend cottage cheese as a nutritious snack or meal option for those looking to add more protein to their diet.
Cottage cheese is a good source of protein, containing up to 14 grams per half cup serving. It is also a great source of calcium, providing up to 20% of your daily recommended intake. Additionally, cottage cheese contains essential amino acids, which are necessary for the body to create new proteins.
In addition to being a good source of protein, cottage cheese is also low in fat and calories. A half cup of cottage cheese contains only 80 calories and 1.5 grams of fat per serving. This makes it a great option for those watching their calorie intake or trying to reduce their fat intake.
Cottage cheese is also a versatile food that can be used in a variety of recipes. It can be used to add protein to salads, sandwiches, smoothies, and other dishes. It can also be mixed with other ingredients such as fruits, nuts, and vegetables to make a flavorful snack or meal.
Overall, cottage cheese is a great source of protein and other essential nutrients. It is low in fat and calories and can be used in a variety of dishes, making it a great option for those trying to follow a healthy diet. Dietitians recommend adding cottage cheese to your diet to increase your protein intake and maintain a healthy lifestyle.
5. Greek Yogurt
Greek yogurt is one of the most popular high-protein foods on the market today. It is a great option for those looking to increase their protein intake. Not only is Greek yogurt high in protein, but it is also low in fat and calories, making it an ideal choice for those looking to lose weight or maintain their weight.
As a dietitian, I recommend Greek yogurt as a great source of protein for my clients. Greek yogurt is packed with essential nutrients, including calcium, potassium, magnesium, zinc, and vitamins B6, B12, and A. It is also high in probiotics, which are beneficial bacteria that can aid in digestion and support a healthy gut.
Greek yogurt is a versatile food that can be enjoyed in a variety of ways. It can be eaten plain, mixed with other ingredients to make a delicious smoothie or parfait, or topped with granola for a tasty breakfast. It can also be used as a base for dips and sauces, or as an ingredient in baked goods.
My clients find Greek yogurt to be an easy and tasty way to increase their protein intake. Many of them enjoy the variety of flavors it comes in and the convenience of being able to grab one from the grocery store and take it on the go.
If you are looking for a tasty way to get more protein into your diet, Greek yogurt is an excellent option. It is convenient, nutritious, and can easily be incorporated into your diet. Give it a try and you won’t be disappointed.
6. Milk
Good nutrition can help your body to function optimally, and milk is a great source of protein and other essential nutrients. Milk is an excellent source of high-quality protein, which helps to build and repair muscles, as well as support a healthy immune system. According to registered dietitian nutritionists, milk provides a good source of calcium, phosphorus and B vitamins, which helps to maintain healthy bones and teeth. Additionally, milk also contains vitamins A and D, which help to promote healthy vision and skin. By incorporating milk into your diet, you can help ensure that you are getting the essential nutrients your body needs.
7. Cheese
As a dietitian, I’m often asked about high-protein foods. Cheese is one of my favorite go-to options. Cheese is a great source of both protein and calcium, and it can be incorporated into many dishes. Plus, cheese comes in a variety of flavors and textures, so it can be a tasty way to add some extra protein to your diet. Just be sure to watch your portions, as cheese can also be high in fat and calories.
8. Nuts
Nuts are one of the most versatile high-protein snacks. As a dietitian, I recommend including these nutritious and delicious nuts in your diet. A handful of nuts a day can provide a healthy dose of protein and other essential nutrients, such as fiber, vitamins, and minerals. Nuts are also a great source of healthy fats and antioxidants, making them a great way to fuel your body and maintain a healthy lifestyle. Not only that, but they’re also incredibly convenient and easy to incorporate into your diet. So, go ahead and grab a handful of your favorite nuts today!
9. Seeds
According to a dietitian, seeds are an incredibly nutrient-rich food source for anyone looking to increase their protein intake. They are packed with essential amino acids, vitamins, minerals, fiber, and healthy fats. Seeds like sunflower, pumpkin, chia, hemp, flax, and sesame are all excellent sources of protein. They can be added to smoothies, salads, or eaten as snacks throughout the day. Aside from providing protein, these seeds are also known to provide cardiovascular benefits, support the digestive system, and reduce inflammation. Adding seeds to your diet is a great way to improve your overall health.
10. Legumes
Legumes are a great source of high-protein food according to a dietitian. They are packed with essential amino acids, minerals, and vitamins that can help to keep you feeling fuller for longer. They are also low in fat and calories, making them an excellent choice for those looking for a healthier alternative to other high-protein options. Legumes come in a variety of forms, including beans, lentils, and peas, so you can easily incorporate them into your diet. Whether you use them in soups, salads, or as a side dish, legumes are sure to give your meals a nutritious boost.
11. Quinoa
Quinoa is a great high-protein food for dieters. According to a dietitian, quinoa is a complete protein containing all nine essential amino acids that the body needs to build and maintain tissue. Quinoa is also high in fiber and magnesium, making it a beneficial addition to any diet. Quinoa is also gluten-free, making it a great choice for those with sensitivities or allergies to gluten. Its versatility makes it a great choice for a variety of recipes, so it’s easy to add it to your diet.
12. Oatmeal
Oatmeal is a great high-protein food that can help fuel your day. According to a dietitian, oatmeal is packed with protein, fiber, vitamins, and minerals that can help keep you feeling full and energized throughout the day. It’s also a great source of complex carbohydrates and is low in fat and calories. Oatmeal is also versatile, so you can enjoy it as a hot breakfast, add it to smoothies, or use it as an ingredient in a variety of recipes. Try adding nuts, seeds, fruits, or even yogurt to your oatmeal for a healthy and delicious meal.
13. Beef
Eating high-protein foods is essential for maintaining a healthy diet. According to dietitian Stephanie Middleberg, beef is an excellent source of protein. It is also rich in other important nutrients like iron, zinc, and B vitamins. Beef is an especially good option for those looking for an easy, delicious, and nutrient-dense protein source. Whether you opt for lean cuts of steak, ground beef, or something else, beef can make a great addition to any meal.
14. Pork
As a dietitian, I often recommend pork as a high-protein food. Pork is a great source of lean protein and essential vitamins and minerals such as thiamin, zinc, and selenium. It’s also lower in fat and calories than other types of meat, making it a healthy and delicious option for those looking to increase their protein intake. Plus, pork is versatile and can be prepared in a variety of ways, making it a great choice for adding variety to any meal.
15. Turkey
As a dietitian, I would recommend turkey as a high-protein food. Turkey is a lean source of protein, with a 3-ounce serving providing 25 grams of protein. Turkey is also an excellent source of iron, zinc, and B vitamins, making it a nutrient-dense option. It is also relatively low in saturated fat and calories, making it a great choice for those looking to maintain a healthy weight. Additionally, turkey is versatile, so it can be easily incorporated into a variety of meals. Try adding turkey to salads, wraps, sandwiches, and more!
16. Tofu
Tofu is a great high-protein food option according to a dietitian. It is made from soybeans and contains around 10 grams of protein per half cup serving. Tofu is also a good source of calcium, iron, and B vitamins. It is low in fat and is gluten-free. Tofu can be used in a variety of recipes, from stir-fries to smoothies. It is also a great meat alternative for vegetarians and vegans. Adding tofu to your diet can help you reach your protein goals and make your meals more nutritious.
17. Tempeh
Tempeh is a high-protein food that dietitians recommend for those looking to add more protein to their diets. It is a fermented soybean product that is a great meat substitute, and it is packed with essential vitamins and minerals, including iron, calcium, magnesium and zinc. Tempeh is also an excellent source of fiber, making it a great choice for those looking to add more fiber to their diets. It’s easy to prepare, too! Try adding it to stir-fries, salads, and sandwiches.
18. Edamame
Edamame is a delicious and nutritious high-protein food that can easily be incorporated into a healthy diet. According to a dietitian, edamame is a good source of plant-based protein, providing about 11 grams of protein per one cup serving. It is also rich in vitamins and minerals, such as iron, magnesium, potassium, and folate. In addition, edamame is low in calories and fat, making it a great snack for those who are looking to maintain a healthy weight.
19. Hemp Seeds
Hemp seeds are an incredibly nutritious food, packed with protein and essential fatty acids. According to a dietitian, hemp seeds are an excellent source of high-protein food, providing 11 grams of protein per serving. Not only are they a great source of protein, but they also contain a range of essential vitamins, minerals, and antioxidants that can support overall health and wellbeing. Hemp seeds are an ideal food for individuals looking to add more protein to their diet and are a great way to increase your daily intake of essential nutrients.
20. Almonds
Almonds are an excellent source of protein and a great choice for those looking to get more protein in their diet. According to dietitian Anar Allidina, almonds are a great addition to any meal. They are high in protein and rich in healthy fats, fiber, vitamins, and minerals. Furthermore, almonds are easily accessible and relatively inexpensive compared to other high-protein foods. Allidina suggests adding almonds to salads, smoothies, yogurt, or oatmeal for a quick and nutritious protein boost.
21. Peanut Butter
If you’re looking for a nutritious snack, look no further than peanut butter! According to a dietitian, peanut butter is a great source of high-quality protein, healthy fats, vitamins, minerals, and fiber. Peanut butter is a great way to get in a healthy dose of protein without adding any artificial preservatives or sugar. It’s also a great source of healthy fats that can help keep you full and satisfied. Plus, it’s incredibly versatile, so it can be added to smoothies, oatmeal, or even used as a spread on toast or a snack. Peanut butter is a great way to get the protein and nutrition you need while still enjoying a tasty treat.
22. Pumpkin Seeds
Pumpkin seeds are a great source of plant-based protein and make for a healthy snack. According to a dietitian, pumpkin seeds are high in essential fatty acids and protein, making them an excellent choice for vegetarians and vegans. They are also a good source of dietary fiber and contain vitamins and minerals like zinc, magnesium, and iron. Pumpkin seeds are also low in fat and calories, making them a great snack to help keep you full throughout the day. Whether eaten as is or sprinkled on top of a salad, pumpkin seeds are a delicious and nutritious snack that can help you reach your nutritional goals.