13 High Protein Foods to Easily Increase Your Protein Intake

 

Boosting your protein intake is important for a healthy diet. Whether your goal is to build muscle, lose weight, or maintain overall wellness. Here are 13 foods that are practical and easy to ensure you’re getting enough protein in your daily meals:

Eggs

Eggs are an excellent source of protein and versatile enough to be included in various meals. They can be boiled, scrambled, or made into an omelet. One large egg contains around 6 grams of protein, making it a great option for a protein-packed breakfast.

Greek Yogurt

Greek yogurt is richer in protein than regular yogurt, often containing up to twice as much. A single serving can provide around 20 grams of protein. It can be enjoyed with fruits, nuts, or used as a base for smoothies.

Chicken Breast

Chicken breast is a lean source of protein. A 3-ounce serving typically contains about 26 grams of protein. It’s easy to add to salads, sandwiches, or serve as a main dish.

Cottage Cheese

Cottage cheese is packed with protein, offering around 14 grams per half-cup serving. It’s low in fat and can be enjoyed on its own, with fruits, or as a toast topping.

Tuna

Tuna is a protein-rich food, especially beneficial for its omega-3 fatty acids. A 3-ounce serving of canned tuna offers approximately 20 grams of protein. It’s perfect for salads, sandwiches, or pasta dishes.

Milk

Milk is an easy way to increase your protein intake. A cup of milk has about 8 grams of protein in it. You can drink it on its own, add it to smoothies, or use it in cooking and baking.

Quinoa

One cup of cooked quinoa provides about 8 grams of protein. It’s a great addition to salads, bowls, or as a side dish.

Lentils

Lentils are a significant source of plant-based protein, offering about 18 grams per cooked cup. They are also high in fibre and can be used in soups, stews, or salads.

Almonds

Almonds are a nutritious snack, providing about 6 grams of protein per ounce. They are also high in good fats, vitamins, and minerals. They can be enjoyed alone, in trail mixes, or as a yogurt topping.

Chickpeas

Chickpeas, or garbanzo beans, provide around 15 grams of protein per cooked cup. They are versatile and can be used in salads, stews, or blended into hummus for a healthy dip.

Turkey

Turkey is a lean meat with a high protein content. A 3-ounce serving of turkey breast contains about 24 grams of protein. It can be roasted, grilled, or added to sandwiches and salads.

Peas

Peas are a good plant-based protein source, offering about 8 grams per cooked cup. They are also rich in vitamins and fibre. Peas can be added to soups, stews, salads, or served as a side dish.

Protein Powder

Using protein powder is an easy way to boost your protein intake. It’s especially useful for those with busy schedules or in need of a quick protein boost. Protein powders come in various types, like whey, casein, and plant-based protein. They can be mixed with water, milk, or added to smoothies, oatmeal, and baking.

By incorporating these protein-rich foods into your diet, you can easily meet your nutritional needs and enjoy a variety of delicious meals and snacks. For more information on healthy eating and protein foods, visit Canada’s Food Guide.