Rich in omega-3 fatty acids, salmon is an excellent source of protein. One salmon fillet (178 g) contains 39.3 g of protein, making it a highly nutritious option that can help a person feel more satisfied after meals.
A lean source of protein, chicken breast offers a significant amount of protein with minimal fat, especially when served skinless. A 100 g skinless chicken breast provides around 22.5 g of protein.
Beef offers high amounts of protein per serving, with a 3-ounce serving (85 g) of ground beef containing about 21.3 g of protein. Choosing lean cuts can help limit the intake of saturated fats, supporting heart health.
An excellent and widely available source of protein, tuna also provides heart-healthy unsaturated fatty acids. One can (107 g) of tuna contains around 20.3 g of protein. It's a versatile pantry staple, perfect for salads, sandwiches, and snacks.
Eggs are an excellent source of protein, nutrients, and healthy fats, with 1 large egg containing about 6.3 g of protein. They are incredibly versatile and can be prepared in multiple ways, such as boiled, scrambled.
Plain, low-fat Greek yogurt packs as much as 19.9 g of protein in a 7 oz (200 g) serving. Opt for plain Greek yogurt to avoid added sugars and enjoy it with fruits, nuts, and seeds for a nutritious snack.
Nut butters, such as peanut butter and almond butter, are quick and easy ways to add protein to the diet. They can be used on toast, in smoothies, or as a dip for fruits and vegetables.
Black beans are an inexpensive and versatile source of protein, offering around 15.2 g per cup (172 g). They can be used in a variety of dishes, including salads, soups, and rice bowls.