Do you get enough protein in your diet? You should not only watch how much sugar, salt, and calories you consume, but should also ensure that you are getting enough protein.
That’s because protein is crucial to the creation and maintenance of every cell in our bodies. Protein is an important building block of bones, muscles, cartilage, and skin. In fact, your hair and nails are mostly protein. Your body also uses it to build and repair tissue.
That’s why today, we’re sharing 8 of the best & delicious high protein food (plus our favorite recipes) for you to enjoy:
Eggs – 4 grams per serving
Eggs are one of the healthiest and most nutritious foods. It’s rich in vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain enhancement that you need.
Whole eggs are high in protein, but egg whites are almost pure protein – which explains why bodybuilders love them.
The nutritional value of an egg can vary, depending on whether you eat the whole egg or just the egg whites.
The egg whites from a large egg provide 4 grams of protein and only 17 calories. This makes them a good choice for people who are looking to build muscle or trying to slim down.
Our Favorite Egg Recipe:
Spanish Omelet with Ham and Cheese
Makes: 4 servings
Prep: 10 minutes
Cook: 20 minutes
Bake: 14 minutes at 375°F
Nutrition score per serving:
- 311 calories
- 18 g fat (4.5 g saturated)
- 17 g carbs
- 3 g fiber
- 22 g protein
Ingredients:
- 4 large eggs
- 8 large egg whites
- 1 oz. manchego, grated (about 1/3 cup)
- 1/2 tsp. salt
- 1/2 tsp. black pepper
- 2 Tbsp. plus 2 tsp. olive oil
- 1 yellow onion, thinly sliced
- 1 russet potato, thinly sliced
- 3 garlic cloves, thinly sliced
- 8 oz. kale (preferably lacinato, or dinosaur,
- kale), thinly sliced into ribbons
- 2 oz. thinly sliced serrano ham, diced
- 4 cups mixed baby greens
- 1 Tbsp. freshly squeezed lemon juice
Greek Yogurt – 23 grams per 8-ounce serving
Did you know that greek yogurt has almost double the amount of protein as regular yogurt?
Not only that, greek yogurt contains two different types of protein:
Whey: fast-digesting protein
Casein: slow-digesting protein
Why is this good, you ask? Studies show that people who eat both fast and slow-digesting proteins see a gain in lean muscle mass. That’s a good thing because, as I mentioned before, more muscle mass equals higher metabolism. And that means you will lose weight faster when you include Greek Yogurt into your diet.
Our Favorite Greek Yoghurt Recipe:
Blueberry-Crunch Parfaits
Makes: 2 servings
start to finish: 10 minutes
Nutrition score per serving:
- 275 calories
- 5 g fat (1 g saturated)
- 34 g carbs
- 4 g fiber
- 22 g protein.
Ingredients:
- 2 6-oz. cartons plain fat-free Greek yogurt
- 1/2 tsp. Vanilla
- 1/4 tsp. ground cinnamon
- 1 cup frozen blueberries, thawed
- 20 pieces crunchy baked cinnamon cereal
- 2 tsp. honey
Instructions:
- In a small bowl stir together yogurt, vanilla, and cinnamon; set aside.
- In two 8- to 10-oz. parfait glasses layer yogurt mixture with blueberries and nugget snack. Drizzle with honey.
Almonds – 8 grams per ounce
If you’re looking for something to add more shine to your hair, better digestion, and smooth skin, then you’ll want to add almonds to your daily diet. Almonds are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.
Apart from making you beautiful, Almonds are also known to reduce cholesterol levels, improve heart health, are rich in antioxidants, control blood sugar levels, and can help you to lose weight.
You can eat almonds raw or toasted, as a snack or add them to sweet or savory dishes. They are also available sliced, flaked, slivered, as flour, oil, butter, or almond milk.
Our Favorite Almond Recipe:
Overnight Oatmeal with Figs and Yogurt
Makes: 4 servings
Prep: 10 minutes
Cook: 3 minutes
Stand: Overnight
Nutrition score per serving:
- 268 calories
- 8 g fat (3 g saturated)
- 44 g carbs
- 6 g fiber
- 11 g protein
Ingredients:
- 3 cups water
- 1/4 tsp. Salt
- 1 cup steel-cut oats
- 1/2 cup unsweetened light coconut milk or almond milk
- 1/2 cup honey-flavor fat-free Greek yogurt
- 1/4 cup snipped dried figs or dates
- 1/4 cup sliced almonds, toasted
- 2 Tbsp. shredded coconut, toasted
- 4 tsp. honey
Instructions:
- In a medium saucepan bring water and salt to boiling. Stir in oats; cover. Remove from heat; let stand overnight at room temperature.
- In the morning, add coconut milk to oats. Heat over medium-low heat 3 to 5 minutes or until heated through, stirring occasionally. Top with the remaining ingredients.
Black Beans – 15 grams per cup
Black beans are a staple for Latin American and Central Asian cuisine. It is also known as turtle beans, because of their hard shell-like appearance.
Like other beans, black beans are high in protein and fiber content. They also contain several other key vitamins and minerals that are known to benefit human health, such as: maintains healthy bones, lowers blood pressure, manages blood sugar levels, and support healthy weight loss.
The best part about black beans is that they are so inexpensive and can be prepared in many ways. Here’s one of our favorite:
Our Favorite Black Bean Recipe:
Mexican Egg Scramble
Makes: 1 servings
start to finish: 10 minutes
Nutrition score per serving:
- 191 calories
- 6 g fat (3 g saturated)
- 12 g carbs
- 3 g fiber
- 22 g protein
Ingredients:
- 3 egg whites
- 1/4 cup canned black beans, rinsed and drained
- 1 oz. reduced-fat cheddar cheese
- 2 Tbsp. salsa
Instructions:
- Coat a large nonstick skillet with cooking spray and heat to medium-high. Pour in eggs and scramble until cooked. Add beans and cheese to the pan, stir until the cheese starts to melt. Remove from heat and serve topped with salsa.
Cottage Cheese – 14 grams per half-cup servings
Cottage cheese made pro athletes’ top favorite food. Thanks to its high protein content, low in fat, plus rich in essential vitamins and minerals such as calcium, Vitamin B, and Vitamin A. Cottage cheese is made from curdled milk. After draining, the curds are washed to remove residual acids, giving cottage cheese a sweeter taste.
Among the known health benefits are: healthy weight loss supports, helps build muscles, manages blood sugar levels and may improve bone health.
Our Favorite Cottage Cheese Recipe:
Classic Italian Lasagna
Prep: 1 hour
Bake: 50 min. + standing
Makes: 12 servings
Nutrition score per serving:
- 1 piece: 519 calories
- 27g fat (13g saturated fat)
- 109mg cholesterol
- 1013mg sodium
- 35g carbohydrate (10g sugars, 4g fiber)
- 35g protein
Ingredients:
- 9 lasagna noodles
- 1-1/4 pounds bulk Italian sausage
- 3/4 pound ground beef
- 1 medium onion, diced
- 3 garlic cloves, minced
- 2 cans (one 28 ounces, one 15 ounces) crushed tomatoes
- 2 cans (6 ounces each) tomato paste
- 2/3 cup water
- 2 to 3 tablespoons sugar
- 3 tablespoons plus 1/4 cup minced fresh parsley, divided
- 2 teaspoons dried basil
- 3/4 teaspoon fennel seed
- 3/4 teaspoon salt, divided
- 1/4 teaspoon coarsely ground pepper
- 1 large egg, lightly beaten
- 1 carton (15 ounces) cottage cheese
- 4 cups shredded part-skim mozzarella cheese
- 3/4 cup grated Parmesan cheese
Instructions:
- Cook noodles according to package directions; drain. Meanwhile, in a Dutch oven, cook sausage, beef and onion over medium heat for 8-10 minutes or until meat is no longer pink, breaking up meat into crumbles. Add garlic; cook for 1 minute. Drain.
- Stir in tomatoes, tomato paste, water, sugar, 3 tablespoons parsley, basil, fennel, 1/2 teaspoon salt and pepper; bring to a boil. Reduce heat; simmer, uncovered, 30 minutes, stirring occasionally.
- In a small bowl, mix egg, cottage cheese and remaining parsley and salt.
- Preheat the oven to 375°. Spread 2 cups of meat sauce into an ungreased 13×9-in. baking dish. Layer with 3 noodles and a third of the ricotta mixture. Sprinkle 1 cup mozzarella cheese and 2 tablespoons Parmesan cheese. Repeat layers twice. Top with remaining meat sauce and cheeses (dish will be full).
- Bake, covered, 25 minutes. Bake, uncovered, 25 minutes longer or until bubbly. Let it stand 15 minutes before serving.
Quinoa – 8 grams per 1-cup serving
Quinoa is a powerhouse. It contains all 11 amino acids that your body needs to make a protein complete. That’s why it’s one of the main sources of protein for vegetarians. Quinoa also has lots of fiber, antioxidants, and minerals. It’s great in salads, casseroles, and so much more.
Our Favorite Quinoa Recipe:
Corn and Quinoa Salad with Chicken Sausage
Makes: 4 servings
Prep: 20 minutes
Cool: 30 minutes
Cook: 20 minutes
Nutrition score per serving:
- 424 calories
- 18 g fat (3 g saturated)
- 51 g carbs
- 6 g fiber
- 20 g protein.
Ingredients:
- ¾ cup uncooked quinoa
- 1 1/4 cups low-sodium chicken broth
- 3 Tbsp. olive oil
- 8 oz. spicy chicken sausage, cut into chunks
- 1 medium onion, diced
- 1 large or 2 small zucchini, diced
- 2 1/2 cups corn kernels (about 4 ears)
- 2 Tbsp. fresh lemon juice
- 1/2 tsp. ground cumin
- 1/4 tsp. salt
- 1/4 tsp. freshly ground black pepper
- 1 medium red bell pepper, diced
- 1/4 cup fresh flat-leaf parsley, chopped
Instructions:
- Put the quinoa and chicken broth in a medium saucepan and bring to a boil. Reduce heat to low, cover, and simmer until the liquid is absorbed, 12 to 15 minutes. Fluff with a fork.
- While quinoa cooks, heat 1 Tbsp. of the oil in a large skillet over medium-high heat. Add the sausage and cook, stirring occasionally, until browned, about 5 minutes. Transfer sausage to a plate. Add 1 Tbsp. oil to pan, then add the onion and cook until softened, about 3 minutes. Add the zucchini and corn and cook for about 5 minutes, until the vegetables are tender-firm.
- In a large bowl, whisk together the lemon juice, remaining oil, cumin, salt, and black pepper. Add quinoa, sausage, corn-zucchini mixture, and bell pepper; mix. Chill in the refrigerator for at least 30 minutes. Stir in the parsley and serve.
Chia Seeds – 5 grams per ounce
Chia seeds are considered as one of the healthiest foods in the world. They are high in protein, omega-3s, fiber, and calcium. It’s a native food in Mexico and Guatemala, and they were a staple food for the ancient Aztecs and Mayans. In fact, “chia” is the ancient Mayan word for “strength”.
Chia seeds are highly versatile. You can soak and add them to porridge, make pudding, bake with them, or simply sprinkle them on salads or yogurt. In addition to being able to absorb liquid and form a gel, they can also be used as an egg alternative or to thicken sauces.
Our Favorite Chia Seed Recipe:
Coconut Chia Oat Bites
Makes: 6 servings
Prep: 20 minutes
Bake: 18 minutes at 325°F
Cool: 1 hour
Nutrition score per serving:
- 296 calories
- 10 g fat (3 g saturated)
- 48 g carbs
- 8 g fiber
- 9 g protein
Ingredients:
- 1 cup rolled oats
- 1/2 cup oat bran
- 1/2 cup flaked or shredded coconut
- 1/3 cup packed brown sugar
- 1/4 cup whole wheat flour
- 3 Tbsp. almond butter
- 2 Tbsp. water
- 1 Tbsp. honey
- 1/8 tsp. baking soda
- 1/8 tsp. salt
- 1/8 tsp. coconut extract
- 2 Tbsp. chia seeds
Instructions:
- Preheat the oven to 325°F. Coat a 15×10-inch baking pan with cooking spray. Place the oats, oat bran, coconut, brown sugar, and flour in a food processor. Cover and process until finely ground. Add almond butter, water, honey, baking soda, salt, and coconut extract. Cover and process until combined. Transfer mixture to a large bowl. Stir in chia seeds (mixture will be crumbly).
- Using the bottom of a measuring cup, press oat mixture firmly into the prepared baking pan (mixture will be pressed thin). Bake for 18 to 20 minutes or until golden brown. Cool in pan on a wire rack (mixture will crisp as it cools).
- Use a table knife or small metal spatula to release the oat mixture from the pan. Break into small bite-size pieces (about 3/4-inch pieces).
- TO MAKE AHEAD: Place oat bites in an airtight container; cover. Store at room temperature up to 1 week.
Sockeye Salmon – 23 grams per 3-ounce serving
You’ve likely heard that eating fish is a great source of omega-3 and omega-6 fatty acids. But salmon is also loaded with protein. This popular fish is loaded with nutrients and may reduce risk factors for several diseases such as heart disease and obesity. It’s also delicious, versatile and widely available.
Our Favorite Salmon Recipe:
Smoked Salmon Eggs Benedict
Makes: 4 servings
Start to Finish: 25 minutes
Nutrition score per serving:
- 329 calories
- 13 g fat (4 g saturated)
- 29 g carbs
- 4 g fiber
- 24 g protein
Ingredients:
- 1/4 cup light sour cream
- 1 tsp. lemon juice
- 3/4 to 1 tsp. yellow mustard
- 3 to 4 tsp. fat-free milk
- 8 eggs
- 4 whole wheat English muffins, toasted
- 4 oz. thinly sliced smoked salmon (lox-style)
- Snipped fresh chives (optional)
- Paprika (optional)
Instructions:
- For sauce, in a small bowl combine sour cream, lemon juice, and mustard. Stir in enough of the milk to reach desired consistency. Set aside.
- Fill a large nonstick skillet halfway with water. Bring water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break one of the eggs into a small dish. Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible.Repeat with the remaining eggs, allowing each egg an equal amount of space. Simmer, uncovered, for 3 to 5 minutes or until egg whites are completely set and yolks begin to thicken but are not hard. Remove eggs from the skillet with a slotted spoon.
- To serve, layer muffin halves with smoked salmon and poached eggs. Spoon sauce over eggs. If desired, sprinkle with chives and paprika.
Wrapping It All Up
There you go! Add any of these 8 high-protein foods to cover your body’s nutritional needs.
Before you go…
To make the most of your nutrition, you’ll want to make sure your body is using energy properly. The best way to do that is to force your body to burn fat as opposed to storing it.
This chocolate delicacy has been shown to burn fat 1,800% faster.