Sources of Protein
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Protein is important to our health, our workouts and recovery, and our brain function; without it, we wouldn’t function at our best and our bodies wouldn’t be able to support us long-term.

1. Eggs

Eggs are one of the most popular sources of protein. They are affordable, contain fewer carbs, are versatile, and contain branched-amino acids. If you want add an extra punch to your breakfast, then look for eggs fortified with omega-3 fatty acids. Just whip up some scrambled eggs or eat hard-boiled egg whites for protein.

2. Yogurt

Yogurt is packed with 23 grams of protein in an 8-oz serving, making it one of the best high-protein foods out there. What’s more? You can also get a hefty dose of calcium and probiotics that aid digestion. You can look for unflavored variants to keep your calories and weight in control.

3. Cottage Cheese

A ½ a cup of cottage cheese can give you 14 gm of protein. This could be your go-to snack when you are faced with midnight hunger pangs. It also contains casein which keeps your muscles well fed through the night to prevent destructive metabolism from waking you up at night feeling starved.

4. Milk

1 cup serving of flavorless 2% milk contains 8 gm of protein. Its rich taste is better than skimmed milk and also contains the necessary Vitamin D to help you reach your daily target for macronutrients.

5. Lentils

At 18 grams of protein per cooked cup (240 ml), lentils are a great source of protein .They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls.

Lentils also contain good amounts of slowly digested carbs, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake.

6. Peas

Packed with protein and fiber, peas are so yummy! They contain 8 grams of protein per cup, so add a little of these sweet treats throughout the day

7. Nuts

Cashews, almonds, pistachios and peanuts harbour higher amounts of proteins than other nuts like hazelnuts, so buy a mixed bag, sprinkle over with masala and a light hand of salt, and enjoy at teatime. Blend them into nut butters and spread on bread, or toss them into your bowl of porridge or muesli.

8. Soy

While beans are normally low in the amino acid methionine, soy is a complete protein and thoroughly deserves its status as the go-to substitute for the meat-free .

9. Tofu

This protein source’s main attractive nature is that it can be flavored however you want and adds a rich, creamy texture or chewy texture to your food depending on if you buy firm or soft tofu. 

10. Quinoa

With 8 grams per cup, this gluten-free seed-like grain is a fantastic source of protein, magnesium, antioxidants, and fiber. You can cook it, bake it, and even stir into stir-fry dishes and more.