11 Protein-Rich Foods to Power Up Your Meals 


Protein is essential for building and repairing muscles, organs, skin, hair, and nails. It also helps you feel full and satisfied after a meal. 

One cup of plain, low-fat Greek yogurt has 23 grams of protein, more than double the amount in an egg. It’s also rich in calcium and probiotics. 

Greek Yogurt 


Cottage cheese is another dairy product that packs a lot of protein. Half a cup of low-fat cottage cheese has 14 grams of protein, plus calcium and vitamin B12.

Cottage Cheese 


Edamame are young soybeans that are often eaten as a snack or added to salads and stir-fries. One cup of cooked edamame has 18 grams of protein, as well as fiber, iron, and folate. 



Lentils are legumes that come in various colors and sizes. They are easy to cook and versatile to use. One cup of cooked lentils has 18 grams of protein, plus fiber, iron, and potassium. 



Quinoa is a gluten-free grain that is high in protein and other nutrients. One cup of cooked quinoa has 8 grams of protein, as well as fiber, magnesium, and manganese.



Tofu is made from soy milk and can be used in many dishes, from soups and salads to stir-fries and desserts. Half a cup of firm tofu has 10 grams of protein, plus calcium and iron. 



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Peanut butter is a delicious and convenient way to add protein to your diet. Two tablespoons of peanut butter have 8 grams of protein, as well as healthy fats and vitamin E. 

Peanut Butter 


Almonds are nuts that are crunchy and satisfying. One ounce of almonds has 6 grams of protein, as well as fiber, healthy fats, and vitamin E. 



Chia seeds are tiny seeds that can absorb water and form a gel-like texture. They can be added to smoothies, oatmeal, yogurt, and baked goods.  

Chia Seeds 


Oats are a whole grain that can be eaten as a breakfast cereal or used in baking. One cup of cooked oats has 6 grams of protein, plus fiber, beta-glucan, and iron. 



Milk is a classic source of protein and calcium. One cup of low-fat milk has 8 grams of protein, plus vitamin D and riboflavin. 



Next: How to Follow the Mediterranean Diet in 6 Easy Steps

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