In this world where everybody yearns to look fit, we cannot ignore the importance of a balanced diet. Do you want to eat healthier and feel more energetic? For this, you should take all the nutrients daily. Protein is one of the important nutrients in your diet that acts as a building block of your body.

Adding protein rich foods to your meals can greatly affect your health and energy levels. In this article, we will share 12 tasty foods full of protein to help you stay strong, healthy, and satisfied every day.

1. Chicken Breast

Chicken breast is a lean source of protein, making it a staple in healthy diets, especially for fitness enthusiasts and athletes. Cooked, skinless chicken breast has approximately 100 grams of protein per 100-gram serving and very little fat. 

It helps muscle growth, repairs tissues, and also helps with weight management. You can bake, grill, or stir-fry chicken breast with herbs and veggies to make a delicious, protein-packed meal. You can also use it in salads or wraps for an easy lunch.

2. Turkey

Turkey is also a lean protein like chicken. According to research, a 100-gram serving of turkey breast contains about 29 grams of protein. It is also rich in vitamin B, essential for proper energy metabolism.

Also, Turkey is low in saturated fat, helpful for the heart, body, and immune system, and can assist in repairing muscles. You can use it in sandwiches, roasted for dinner, or tacos, soups, and other dishes.

3. Salmon

In addition to being a secret protein, salmon is rich in omega-3 fatty acids, which is good for heart and brain health. Cooked salmon provides around 25 grams of protein per 100-gram portion.

Omega-3s help reduce inflammation, are good for heart health, and help with glowing skin and strong hair. Baked or grilled salmon with lemon and garlic has an amazing taste. It also goes well with roasted vegetables or quinoa for a wholesome, nourishing meal.

4. Tuna

Tuna is a protein powerhouse, having about 30 grams of protein per 100 grams. It is low in calories and packed with important nutrients like vitamin D and selenium.

Tuna helps muscle recovery, energy production, and cognitive function. Sandwiches, wraps, or pasta should make use of canned tuna. You can also make a quick protein boost from a tuna salad with greens, olive oil, and lemon.

5. Eggs

Eggs are one of the cheapest and most versatile protein rich foods. All essential amino acids are present within a single large egg weighing about 6 grams of protein.

Eggs also contain vitamins D, B12, and choline in large anount, all of which play important roles in brain and eye health and overall energy. You can boil them for snacks, scramble eggs for breakfast, or eat them bundled in sandwiches, salads, or stir-fries for a protein boost.

6. Greek Yogurt

Greek yogurt is a higher-protein, thicker, and creamier dairy product. 100-gram serving has about 10 grams of protein in it. Not only is it an excellent source of protein, but it also provides calcium, probiotics, and vitamin B12, all of which are essential for strong bones and a healthy diet. 

Still, it is right to have Greek yogurt with fresh fruits, nuts, and honey. You can also use it as your base for smoothies, dips, or salad dressings.

7. Cottage Cheese

Cottage cheese is amazing because it is low in fat and chock full of protein—about 11 grams per 100-gram serving. Casein protein, found in cottage cheese, is a slow-digesting muscle repair protein ideal for use at night. 

You can eat it plain, use it as a topping on toast and add it to fruits. Cottage cheese also works well in savory dishes like stuffed peppers or lasagna.

8. Lentils

Lentils are the best plant-based protein sources is, which, after cooking, provide 9 grams of protein per 100 grams. They’re also rich in fiber, iron, and folate. Lentils aid digestion, stabilize blood sugar and keep you feeling fuller for longer. 

You can add lentils to soups, stews, curries, or salads. However, vegetarian burgers cannot be replaced with lentil patties.

9. Chickpeas

Chickpeas or garbanzo beans provide about 19 grams of protein per 100 grams. They are also a great source of fiber, helping you stay full. Chickpeas are good for the heart, gut, and energy. 

They can be used in salads, curries, or crunchily roasted with salt and pepper as a snack. Hummus is a great nutritious dip for veggies or pita bread if you have a Nutri Bullet.

10. Almonds

Nuts, such as almonds, are nutrient-dense nuts. One 100-gram almond provides around 21 grams of protein. Almonds also contain healthy fats, vitamin E, and magnesium.

Almonds are beneficial for heart health, weight management, and brain function. You can eat them alone, mix them with yogurt or oatmeal, or stir almond butter into smoothies or toast.

11. Pumpkin Seeds

Small though they are, the little wonders provide 19 grams of protein per 100 grams. They are also high in magnesium, zinc, and healthy fats.

It gives the body support for immunity, health, energy production, and muscle recovery. You can sprinkle pumpkin seeds on salad, yogurt, or oatmeal. In addition, they are a great nutritious snack all on their own.

12. Tofu

Soybean-related (tofu)  has about 8 grams of protein per 100 grams. Vegetarian and vegan diets are a feature of this dish.

Tofu is also considered a complete protein, which is good for the heart and bone density. It is great in stir-fries, soups, and curries, or you can marinate and grill it for a protein-rich meal.

Final Thoughts!

As proteins are made up of amino acids, all of them are not formed in the body. You can get some amino acids only by improving your diet plan. If you add these protein rich foods into your diet, they will meet your daily nutritional needs and maintain all body functions.

A balance of animal-based and plant-based proteins ensures you get every essential amino acids and nutrients your body requires. So, use these foods and enjoy a healthier life ahead!