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This post lists 18 foods packed with protein, ranging from 6g to 38g per serving. Top picks include eggs (6g), Greek yogurt (10g), chicken breast (31g), and lean beef (38g). These options suit various diets—like vegan or low-carb—and offer bonus nutrients like healthy fats and vitamins. Best for: building muscle or staying full longer.
The numbers might surprise you – American women eat about 73 grams of protein daily, while men consume around 105 grams. These amounts exceed the recommended dietary allowance of 0.36 grams per pound of body weight.
Meeting basic protein requirements alone won’t cut it. Your body needs protein-rich foods that keep hunger at bay. A chicken breast contains 26.7 grams of protein and a container of Greek yogurt packs almost 20 grams. These protein powerhouses can help you fight off constant hunger pangs.
Want to upgrade your meals and snacks? We’ve put together 18 fantastic high-protein foods that will fill you up and keep your energy levels high for over 5 hours. You’ll find detailed cooking instructions and creative ways to add these foods to your daily meals.
“Chicken breast is especially popular among bodybuilders and those who want to lose weight. Its high protein and low-calorie contents mean you can eat more chicken without worrying about consuming too many calories.” — Kris Gunnars, CEO and Founder of Healthline.
Lean chicken breast tops the list of protein-rich foods and packs an impressive 31 grams of protein per 3.5-ounce serving [1]. It also delivers 80% of its calories from protein, which helps you stay full longer [1].
A skinless chicken breast’s 3-ounce serving gives you 26 grams of protein with just 2.7 grams of fat [1]. People who eat protein-rich chicken at lunch tend to eat 12% fewer calories at dinner [2]. The chicken breast’s satiety score hits 79 out of 100, making it one of the most filling protein sources available [2].
You can try these proven techniques to get the juiciest results:
A single serving should be 3 to 4 ounces, about the size of a deck of playing cards [4]. Adults need 4 to 6 ounces for main dishes, while children need half that amount [4]. The 3-ounce portion contains 128 calories, which helps control portions effectively [4].
Keep your chicken fresh with these simple steps:
Greek yogurt stands out among protein-rich foods with its remarkable protein content – delivering twice the protein of regular yogurt [6]. A 200-gram serving provides 20 grams of protein that meets 30% of a sedentary adult’s daily protein needs [6].
Greek yogurt’s protein punch comes from a unique straining process that removes whey and other liquids [6]. The process creates a thicker, tangier product with half the carbs and sugar compared to regular yogurt [6]. Research shows that Greek yogurt’s casein protein is slowly absorbed into your digestive tract [6]. Your blood sugar levels stay steady throughout the day because of this slower absorption rate.
Research confirms that Greek yogurt with 24 grams of protein reduces hunger and delays subsequent meals compared to lower-protein snacks [6]. Plain, unsweetened versions without added flavors work best to keep you full [7]. Wallaby Greek yogurt delivers a pronounced tangy flavor that makes it perfect straight from the container [7]. Kite Hill makes excellent Greek-style yogurt containing 13 grams of protein per serving and just 3 grams of sugar [7].
Greek yogurt becomes a versatile ingredient in satisfying meals and snacks:
The yogurt base can be prepared ahead of time with toppings stored separately. Protein-rich Greek yogurt bowls remain fresh in the refrigerator up to three days [8]. Regular consumption helps maintain body weight stability through its high calcium and protein content [9].
A single large egg contains 6 grams of protein [1]. Eggs make an excellent choice when you want foods rich in protein. Their complete protein profile stands out because they contain all nine essential amino acids your body needs [9].
Your body absorbs 91% of protein from cooked eggs, which is substantially higher than raw eggs at 51% [10]. Each egg packs vital nutrients like vitamin B12, B2, A, B5, and selenium [10]. Egg protein helps maintain muscle mass, supports brain function and repairs tissue effectively [2].
These preparation methods will give you maximum nutritional benefits:
High-temperature cooking can reduce eggs’ vitamin A content by 17-20% [10]. Baking eggs for 40 minutes might lower vitamin D levels by up to 61% [10].
Eating eggs in the morning jumpstarts metabolism and cuts down mid-morning cravings [2]. Research shows that having eggs for breakfast reduces hunger and results in eating about 180 fewer calories at lunch [1].
Nighttime egg consumption brings its own benefits. Eggs’ amino acid tryptophan changes into serotonin and melatonin, which helps you sleep better [2]. After evening workouts, eggs give you essential amino acids that rebuild and grow muscles [2].
Two large eggs pack 13 grams of protein [12], meeting 25% of an average sedentary woman’s daily protein needs [1]. Eggs rank high on the satiety index, which helps control appetite all day [9]. Combining eggs with dairy products might boost immune system function and provide anti-inflammatory benefits [9].
Wild-caught salmon packs 22-25 grams of protein per 3.5-ounce serving [13]. This nutritional powerhouse stands out among protein-rich foods with its impressive profile.
Wild salmon contains more protein and fewer calories than its farm-raised counterparts [4]. You’ll get 16.8 grams of protein and just 121 calories from a 3-ounce portion [3]. The fish also comes loaded with omega-3 fatty acids that boost heart health and brain function and fight inflammation [3]. Sockeye salmon gives you 71% of your daily vitamin D needs [3], which makes it great for bone health.
These techniques will help you cook perfect salmon:
Overcooking remains the biggest challenge when preparing salmon [14]. The fish tastes best when cooked to an internal temperature of 145°F for well-done or 125°F for medium-rare [4]. The flake test works great too – just press a fork on the filet, and if it separates along flesh lines, your salmon is ready [4].
A typical serving measures 3.5 ounces, about the size of a deck of cards [4]. People on high-protein diets can safely eat 6-8 ounces [4]. The American Heart Association suggests eating two 3.5-ounce servings each week [4]. A pound of salmon comfortably serves four people [4].
Cold smoked salmon comes in 2-3 ounce portions [4]. Canned salmon provides a convenient option with 20 grams of protein per 3.5-ounce serving [3]. Salmon’s versatility lets you add it to dishes of all types – from salads to pasta, helping you maintain steady protein intake throughout the week.
Lentils pack 18 grams of protein per cup [16] along with many essential nutrients. These small legumes are among the most budget-friendly protein sources you can find.
Plant-based diets benefit greatly from lentils’ complete amino acid profile [16]. People feel 31% fuller when they eat meals with lentils compared to those without them [5]. These tiny powerhouses provide fiber, folate, iron, and magnesium [16]. Your blood sugar levels stay stable throughout the day thanks to their low glycemic properties [16].
You can cook perfect lentils by following these steps:
Your lentils will taste better when you add garlic, thyme, or cumin during cooking [6]. Vegetable broth makes a flavorful alternative to water [18]. Unlike beans, you don’t need to soak lentils beforehand [18].
Traditional protein sources cost nowhere near as much as lentils [16]. You can add them to countless dishes, from soups to salads [6]. A well-stored batch of dried lentils stays good for up to a year [16]. Large batches freeze well and make quick, money-saving meals later [16].
Try these protein-rich meal ideas:
Root vegetables complement lentils well and help reduce grocery trips and food waste [16]. Red and yellow lentils cook quickly, which makes them perfect for busy weeknights [16]. A batch cooked at the week’s start works great in different dishes throughout the week [16].
Let’s find out why cottage cheese is a protein powerhouse that beats most alternatives with an impressive 26 grams of protein per cup [7]. This versatile dairy product packs exceptional nutritional benefits without loading up on calories.
Cottage cheese leads the pack as a protein champion with over 70% protein-based calories [8]. Casein makes up 80% of its protein content [8]. Your bloodstream gets a steady supply of amino acids from this slow-digesting protein that supports muscle synthesis throughout the day [8]. Each serving gives you more protein than eggs or Greek yogurt [19].
Florida State University researchers found that eating 30 grams of protein 30-60 minutes before bed helps boost metabolism and muscle quality [8]. Cottage cheese makes an ideal bedtime snack because its slow-absorbing casein protein provides nourishment all night long [8]. Your muscles recover better after workouts thanks to cottage cheese’s complete amino acid profile [19].
You can turn cottage cheese into delicious meals with these protein-rich pairings:
Green onions and pecans with a dash of hot sauce make great savory options [8]. Cottage cheese works well as a protein-rich replacement for sour cream or mayonnaise in recipes [7]. The mild flavor and creamy texture suit both sweet and savory dishes perfectly [20].
This versatile cheese does more than snacking. You can add it to scrambled eggs for extra creaminess [7], use it as a protein-rich dip base [7], or swap it for ricotta in lasagna [8]. Your wallet will thank you for choosing this budget-friendly protein source [7] that stays fresh in the fridge and comes in handy single-serving containers [8].
Want to pack more protein into your meals? Quinoa might be your answer. This amazing seed packs all nine essential amino acids that your body needs [9]. Each cooked cup gives you 8 grams of protein and 5 grams of fiber [9].
Quinoa’s unique amino acid makeup sets it apart from other grains. Studies show it’s nearly a complete protein source, rich in leucine, lysine, and valine [21]. Most people think quinoa is a grain, but it actually comes from a flowering plant in the Chenopodiaceae family [22]. The seed’s protein biological value hits 73%, just shy of beef’s 74% [22].
Here’s how to cook perfect quinoa:
Your quinoa will taste better if you cook it in vegetable or chicken broth instead of water [9]. You can also add bay leaves, marjoram, or thyme while cooking [9]. A rice cooker makes things easier – just use the white rice setting [1].
Quinoa makes protein-rich meals simple:
A single cup of raw quinoa gives you three cups after cooking [9]. You can keep cooked quinoa in the fridge for up to 5 days in an airtight container [1]. Meal prep becomes easier with quinoa – cook it once and use it all week in different dishes [24]. The mild, nutty flavor works well in both sweet and savory recipes [1].
“One cup of cooked black beans supplies 15 grams of protein.” — Jackie Newgent, Registered Dietitian Nutritionist and culinary nutritionist
Black beans are a standout plant-based protein source that packs 15 grams of protein per cup [25]. These legumes rank fifth among dry beans in the United States and make a great choice for anyone looking to boost their protein intake.
Black beans contain essential amino acids that are vital for building tissues, muscles, skin, and blood [11]. Their special dietary fiber, resistant starch, helps control appetite [26]. Research shows black beans in meals lead to higher postprandial CCK concentrations and better satiety [25]. Black beans also score low on the glycemic index, which helps keep blood sugar levels stable [26].
You can turn dried black beans into tasty meals with these proven methods:
Canned black beans are a ready-to-use option [11]. You should pick low-sodium varieties or rinse them well to cut down salt [26]. A cup of dried beans yields about 2.5 cups when cooked [2].
Black beans are one of the most affordable protein sources you can find [10]. A can costs just a few dollars but delivers great nutrition [10]. Dried beans give you even more value for your money [2]. When stored properly, dried black beans stay good for up to a year [28].
Create affordable, protein-rich meals by:
Studies show that eating beans regularly relates to better diet quality and weight management [26]. People who eat more beans get better nutrition while saving money [26]. These versatile beans work great in any meal – breakfast, lunch, or dinner [26].
Almonds stand out as one of the most nutrient-rich foods with high protein content, providing 6 grams of protein per ounce [29]. These nuts combine essential nutrients that help you stay full throughout your day.
Studies show almonds contain about 50% lipids and 25% protein [30]. Their protein has a balanced amino acid profile that makes them a great protein source [12]. The nuts also contain 60% monounsaturated and 30% polyunsaturated fatty acids, which creates a perfect nutritional mix [30]. A breakthrough study showed that people who ate almonds as morning snacks felt less hungry and ate fewer calories at lunch and dinner [31].
You need just one ounce (about 23 whole almonds) as a serving [32]. Though almonds are calorie-dense, your body absorbs only 60% of the calories from whole almonds [33]. Research participants naturally ate fewer calories throughout the day when they included almonds in their diet [31]. This makes almonds a great choice when you want to control portions.
Science proves that almonds help control hunger in several ways. A new study showed remarkable changes in hormone levels after people ate almonds [33]:
You can make the most of almonds by keeping them handy at work or home [34]. Keep them fresh in airtight containers. Try these tasty combinations:
Studies link regular almond consumption to lower body weight and less body fat [29]. Their mix of protein, fiber (4g/oz), and healthy fats helps you feel satisfied longer [31]. So, almonds make a perfect choice when you need lasting energy throughout your busy day.
Canned tuna stands out as an affordable protein champion that delivers 30-35 grams of protein per 5-ounce serving [13]. This adaptable fish provides exceptional nutrition with just 140 calories and less than 1 gram of fat [13].
A 2-ounce tuna serving meets 20% of your daily protein needs [35]. Tuna’s benefits extend beyond protein with BB-complex vitamins, Vitamins A and D, iron, selenium, and phosphorus [35]. The fish also contains heart-healthy omega-3 fatty acids DHA and EPA [35]. Studies reveal that water-packed tuna has higher levels of DHA, which plays a vital role in brain and eye health [36].
You can turn tuna into tasty protein-rich dishes:
Red bell pepper or minced jalapeño adds extra flavor [14]. Cranberries or diced apples create a sweet-savory balance [14]. A quick appetizer emerges when you top crackers with olive oil and crushed red pepper [14].
The right storage methods help preserve tuna’s quality:
Many brands stay fresh for 2-5 years in your pantry [36]. Check cans for damage, bulging, or leaks before using them [15]. Freezing affects tuna’s texture and taste, so avoid it [15]. Water-based tuna products remain fresh longer in the refrigerator [38].
Turkey breast is one of the most versatile protein-rich foods. Two thick slices provide 24 grams of protein [4]. This lean meat stands out because of its great nutritional value and works well in many recipes.
Two thick slices of turkey breast give you 48% of your daily protein needs [4]. Turkey breast comes packed with essential B vitamins. You’ll get 61% of daily vitamin B3, 49% of B6, and 29% of B12 requirements [4]. Studies show that turkey breasts have fewer calories but maintain a protein content similar to that of chicken breasts [39]. The meat also provides selenium, zinc, and phosphorus to support your health [4].
You can make tasty turkey-based meals using these proven techniques:
The meat should reach an internal temperature of 165°F for best results [3]. Ground turkey adds more variety to your meals, with 27 grams of protein per 100 grams [41]. You can turn ground turkey into hearty soups, tasty skillet dishes, or protein-rich pasta meals [41].
Here’s how to tap into tTurkey’sfull potential:
Your pantry ingredients work great with turkey to create budget-friendly meals [42]. Keep cooked turkey in airtight containers. It stays fresh in the refrigerator for 4 days or freezer for 3 months [42]. Turkey breast gives you exceptional protein content and versatility. It’s perfect when you want high-protein foods that taste great and are convenient.
Chickpeas have been a cornerstone of Middle Eastern cooking for thousands of years, packing an impressive 14.5 grams of protein per cup [43]. These legumes keep you full with their special mix of protein and fiber – you get 6 grams of protein and 4 grams of fiber in each serving [44].
Studies show that chickpeas are great at curbing hunger [45]. They contain 51% digestible starch, with 30-40% amylose and 16.4% dietary fiber [45]. Research proves that chickpeas help balance blood sugar levels because of their low glycemic index [46]. The rich amounts of lysine and arginine support your body’s key functions [44].
You can turn chickpeas into protein-packed meals in many ways:
Chickpeas easily take on the taste of any seasoning or sauce [18]. Store your cooked chickpeas in sealed containers – they stay good in the fridge for 4-5 days [47]. Canned chickpeas make a quick alternative without losing any nutrition [17].
Chickpeas are one of the cheapest protein sources at less than $2 per can [18]. Their value goes beyond the price tag – they’re perfect for meal prep and stay fresh with proper storage [48]. Make protein-rich meals on a budget by:
Research shows that eating chickpeas regularly helps with weight control and better digestion [49]. The mix of protein, fiber, and resistant starch helps you feel satisfied longer [45]. People in studies said they felt fuller after eating meals with chickpeas [49]. Mix chickpeas with whole grains like quinoa or farro to get all your protein needs [44].
Young soybeans are protein powerhouses. A cup of edamame provides [17 grams of protein and 8 grams of fiber][16]. These bright green beans are among all but one of these plant foods that deliver complete protein [50].
Your body needs nine essential amino acids that edamame naturally contains [50]. Scientists have found soy protein matches the quality of eggs and cow’s milk [51]. The beans also pack impressive amounts of vitamin B, phosphorus, and iron [52].
These simple techniques help you create the perfect edamame:
These versatile beans work great in the following:
Late-night snackers love edamame because it packs protein without excess calories [5]. The beans stay fresh longer when you:
Frozen edamame keeps its freshness until you’re ready to cook [16]. The best way to eat them is straight from their shells – just pull them through your front teeth [6]. A single cup gives you [30% of your daily protein needs if you’re sedentary][53]. Research shows that high calcium and protein content helps maintain a healthy weight [53].
Tempeh, a traditional Indonesian food, packs 15 grams of protein in each 3-ounce serving [54]. This fermented soybean cake stands out from other protein sources because of its impressive nutritional makeup.
A cup of tempeh contains 34 grams of protein and just 13 grams of carbohydrates [55]. Your body gets all nine essential amino acids from this complete protein source [56]. The fermentation process creates healthy probiotics that boost your gut health [56]. The high fiber content helps your digestion and keeps your system regular [56].
Steam your tempeh for 10 minutes to help it soak up more flavor [56]. This step removes any bitter taste and lets seasonings sink in deeply. You can make tasty marinades with:
After marinating, you can cook tempeh in several ways. Pan-frying gives you golden, crispy edges in 3-5 minutes per side [8]. Baking works great at 400°F for 25-30 minutes until the edges turn crispy [57]. The air fryer needs just 10-15 minutes at 380°F for perfect results [8].
Make tempeh the star of your filling meals:
Let tempeh marinate for 8 hours to develop rich flavors and get that sticky, caramelized finish [57]. Keep your cooked tempeh fresh in airtight containers in the fridge. The firm texture stays intact whether you slice or cube it [55], which makes meal prep easy.
Whey protein is a faster-absorbing protein source that your body processes within 1-2 hours [58]. This remarkable protein contains all essential amino acids through its unique blend of β-lactoglobulin (50.3%) and α-lactalbumin (19.0%) [59].
Your body absorbs whey protein at about 10 grams per hour [7]. A 20-gram serving gets fully absorbed in two hours [7]. Whey protein works better than other protein sources to curb hunger and reduce food intake [58]. It also lowers blood glucose levels after meals by a lot [58].
The best results come from smart timing of whey protein intake. Taking whey before meals works better to decrease food intake than having it during meals [58]. To build muscle, take whey:
Athletes should spread 20-30-gram servings throughout their training [20]. The protein’s benefits last up to 24 hours after working out [60].
You can make smooth, clump-free shakes by following these steps:
Get the best results by avoiding these common mistakes:
Adding digestive enzymes to whey boosts amino acid levels by 127% after four hours [63]. You can blend it with milk alternatives or water based on your goals [64]. Cold liquids work best for mixing. Add half your liquid first, then protein, and finish with the remaining liquid to prevent clumps [62].
Pumpkin seeds pack an impressive 8.6 grams of protein per ounce [19]. These little powerhouses combine protein and healthy fats to give you exceptional nnutritionalvalue.
A single ounce of shell-free pumpkin seeds gives you 160 calories, mostly from fat and protein [19]. The seeds are rich in essential minerals:
Scientists rank pumpkin seeds among nature’s best sources of magnesium, which supports over 600 chemical reactions in your body [19]. Men can benefit from the seeds’ high zinc content, which helps improve sperm quality and fertility [19].
You can make delicious snack combinations with pumpkin seeds by adding them to:
Raw or roasted pumpkin seeds give you the best results [21]. The seeds need higher temperatures to become crispy when roasting [21]. A sprinkle of salt works well, or you can try mixing brown sugar, balsamic vinegar, vanilla extract, paprika, garlic powder, maple syrup, or black pepper [21].
Keep your seeds fresh longer with these storage methods:
Native Americans started growing pumpkins and using their seeds over 9,000 years ago [65]. Today, you can safely eat these seeds daily without any health risks [66]. The seeds’ high tryptophan content (576 mg per 100g) helps your body produce serotonin, which might help manage depression [66]. Research shows that pumpkin seeds can also protect your stomach’s lining with their anti-ulcerative properties [66].
Greek yogurt needs to step aside. Skyr, Iceland’s traditional dairy product, packs an impressive 19 grams of protein per 6-ounce serving [67]. This centuries-old Icelandic staple gives you amazing nutrition and works well in many dishes.
Skyr stands out because of its unique production process. You need four cups of milk to make just one cup of skyr [67]. The careful straining removes liquid whey and creates a protein powerhouse that beats regular yogurt. Each serving gives you 20% of your daily calcium needs [1]. The high protein content helps keep your blood sugar steady and maintains your muscle mass [1].
You can turn skyr into tasty meals all day long:
The savory options taste great too. Mix skyr with spicy homemade chili crisp or use it as a base for dips [69]. You might also like spreading a big spoonful on pancakes, folding them in half for a protein-packed dessert [70].
Skyr does more than just provide protein. Clinical studies show it helps build strong bones through its rich calcium content [1]. People who eat skyr regularly have a lower risk of heart disease, thanks to minerals like calcium, potassium, and magnesium [1].
Good news if you’re sensitive to lactose – the straining process removes about 90% of it [1]. This makes skyr available to many people who can’t handle regular dairy products. The live cultures in skyr support your gut health and help digestion [71].
Skyr has a thick, glossy texture like in crème fraîche [24]. Its mild taste works well in both sweet and savory dishes. Think about adding skyr to your meal prep – it stays fresh in your fridge and comes in handy single-serving containers [24].
Lean beef ranks as a protein powerhouse, packing 25 grams of protein in each 3-ounce serving [23]. Your body needs 10 essential nutrients found in this nutrient-dense meat option for optimal health.
The exceptional protein absorption rate sets lean beef apart. Your body absorbs 91% of beef’s protein content [72], making it the quickest way to maintain muscle. Studies show lean beef’s B vitamins help build tissue and form red blood cells [72]. A 3-ounce serving gives you 61% of vitamin B3 and 49% of B6, along with zinc and iron [72].
These serving sizes will help you get the right nutrition:
A 3-ounce portion gives you almost half your daily protein needs [23]. Value cuts work just as well – a grilled petite tender has 150 calories with 6 grams of fat [9].
Become skilled at these techniques to cook lean beef perfectly:
The right cut makes all the difference. Look for pieces marked ‘loin’ or ’round’ [73]. When buying ground beef, pick options that are at least 90% lean [73].
You can cook lean beef in several ways:
These tips ensure tender meat:
The right preparation keeps lean beef juicy without extra fat. Brining helps before you grill or bake [75]. Scoring the meat prevents it from tightening while it cooks [75].
| Food Item | Protein Content | Key Nutrients/Benefits | Best Preparation Methods | Storage Tips/Shelf Life |
|---|---|---|---|---|
| Lean Chicken Breast | 26g per 3oz serving | 80% calories from protein with high mineral content | Prepare using sous vide, steam it, or use pressure cooking | Stays fresh 48 hours in fridge and 9 months in freezer |
| Greek Yogurt | 20g per 200g serving | Contains casein protein that absorbs slowly with half the carbs of regular yogurt | Tastes great with granola and berries or blend in smoothies | Keeps fresh up to 3 days in prepared bowls |
| Eggs | 6g per large egg | Rich in complete amino acids, vitamins B12, B2, A, B5 and selenium | Boil, poach or scramble with cottage cheese | N/A |
| Salmon | 22-25g per 3.5oz serving | Contains omega-3 fatty acids and vitamin D that benefit heart health | Best results with slow roasting at 275°F, oil poaching or sous vide | N/A |
| Lentils | 18g per cup | Rich in fiber, folate, iron and magnesium | Simmer brown lentils 40 mins, red ones 15 mins using 3:1 water ratio | Dried lentils last up to 1 year |
| Cottage Cheese | 26g per cup | 70% protein-based calories with casein protein | Enjoy with fruits, in smoothies or spread on toast | N/A |
| Quinoa | 8g per cooked cup | Contains all essential amino acids and 5g fiber | Cook in 2:1 liquid ratio, simmer 15 mins, rest 5-10 mins | Lasts 5 days refrigerated |
| Black Beans | 15g per cup | Good source of resistant starch, amino acids and fiber | Soak through the night and simmer 1.5-2 hours | Dried beans last up to 1 year |
| Almonds | 6g per oz (23 almonds) | Rich in healthy fats and 4g fiber per oz | Ready to eat, keep in airtight containers | N/A |
| Tuna | 30-35g per 5oz serving | Packed with B-Complex vitamins, A, D and omega-3s | Mix with fresh vegetables or combine with pasta | Stays fresh 1-2 days in fridge |
| Turkey Breast | 24g per two thick slices | Contains B vitamins, selenium, zinc and phosphorus | Roast at 325°F for 14-15 mins per pound or use slow cooker, air fryer | Keeps 4 days in fridge, 3 months frozen |
| Chickpeas | 14.5g per cup | Good source of fiber, lysine and arginine | Steam, roast or make into hummus | Fresh up to 4-5 days refrigerated |
| Edamame | 17g per cup | Contains all essential amino acids and 8g fiber | Steam or boil in shells or add to stir-fries | Stays fresh 4 days in fridge |
| Tempeh | 15g per 3oz serving | Complete protein source with probiotics and fiber | Steam 10 mins before marinating and cooking | N/A |
| Whey Protein | 20-30g per serving | Quick-absorbing complete protein with all essential amino acids | Mix with cold liquids and shake 10-20 seconds | Keep in cool, dry place |
| Pumpkin Seeds | 8.6g per oz | Rich in manganese, copper, magnesium and zinc | Eat raw or roasted with seasonings | Store in airtight containers |
| Greek-Style Skyr | 19g per 6oz serving | High in calcium and live cultures, low in lactose | Enjoy with berries or use in smoothies and dips | N/A |
| Lean Beef | 25g per 3oz serving | Contains B vitamins, zinc, iron with 91% protein absorption | Works best with slow cooking, Dutch oven or grilling | N/A |
Protein-rich foods can enhance your daily meals and snacks. Chicken breast packs an impressive 26 grams of protein, while pumpkin seeds provide a nutrient-dense boost to your diet. These foods bring unique benefits to your health. You can mix and match these nutritious options throughout your day by adding Greek yogurt to breakfast, bringing tuna for lunch, and cooking salmon for dinner.
Your kitchen contains countless possibilities. You can blend protein-packed smoothies with whey protein and berries or build satisfying Buddha bowls with quinoa, chickpeas, and tempeh. These ingredients work well with any cooking style or dietary preference and make healthy eating simple and tasty.
Small changes create big results. Try one or two new protein sources this week and slowly build your menu from there. Weight loss takes time and dedication, but you have the tools to succeed. You can find support from others with similar goals – join 25,000+ readers who receive free weight health tips through the Weight Loss Tales newsletter. Local weight health clinics through weightmaps.com also provide valuable support.
These protein-rich options and preparation tips will help you eat better naturally and stay full longer. Stock your kitchen with your favorite items and see how these foods improve your relationship with food – one protein-packed meal at a time.
Q1. What types of foods can keep me full for 5 hours or more? Foods high in protein and fiber tend to be the most satiating. Some excellent options include lean meats like chicken breast and turkey, fish like salmon and tuna, eggs, Greek yogurt, lentils, quinoa, and nuts like almonds. These protein-rich foods help control appetite and provide sustained energy.
Q2. Which protein source is most effective for prolonged satiety? Whey protein is particularly effective at increasing feelings of fullness. Its high leucine content helps regulate hunger and food intake. Other protein sources that keep you full for extended periods include eggs, lean meats, fish, and Greek yogurt or skyr, which contain slow-digesting casein protein.
Q3. What are some of the best high-protein foods for feeling satisfied? Salmon, chicken breast, and lean beef are excellent sources of protein that can help you feel more satisfied at meals. For plant-based options, lentils, chickpeas, and tempeh provide substantial protein along with fiber. Greek yogurt and cottage cheese are also protein-rich dairy options that promote fullness.
Q4. How can I incorporate protein-rich foods into my meals for lasting fullness? Try adding eggs or Greek yogurt to your breakfast, including lean meats or fish in your lunch and dinner, and snacking on nuts or seeds. Incorporate legumes like lentils or chickpeas into salads or soups. For convenience, keep high-protein options like hard-boiled eggs or Greek yogurt readily available for quick snacks.
Q5. Are there any preparation tips to maximize the satiating effects of high-protein foods? Yes, proper preparation can enhance the satiating effects of protein-rich foods. For meats, use methods like slow cooking or sous vide to retain moisture and nutrients. When preparing eggs, opt for methods like boiling or poaching to avoid adding extra fats. For plant-based proteins like quinoa or lentils, cook them in flavorful broths to enhance taste without adding calories.
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