10 Best Ways to Get Your Protein. Protein is a critical malnutrition for our body, responsible for the growth, repair, and maintenance of tissues, including muscles, skin, and hair. It also plays a crucial role in immune function, hormone production, and enzyme activity.
Whether you’re aiming for muscle gain, weight management, or simply improving your overall health, getting enough protein in your diet is essential. With the wide variety of protein-rich foods and supplements available, you can find sources that suit your dietary preferences and lifestyle. Below are 10 of the best ways to ensure you’re getting adequate protein in your diet.
1. Lean Meat: Chicken, Turkey, and Beef
Lean meat is one of the most popular and effective ways to increase protein intake. These animal-based proteins provide all nine essential amino acids, making them complete proteins. Chicken and turkey are leaner options compared to fattier cuts of beef or pork, but all are excellent sources of high-quality protein.
- Chicken: A 100-gram serving of cooked chicken breast contains around 31 grams of protein, with very little fat.
- Turkey: Similar to chicken, turkey offers approximately 29 grams of protein per 100 grams.
- Lean Beef: A 100-gram serving of lean beef contains around 26 grams of protein, along with vital nutrients like iron and B vitamins.
Best Uses: Grill, bake, or sauté lean meats to add to salads, sandwiches, wraps, or serve as a main dish with vegetables.
2. Fish and Seafood
Fish and seafood are not only high in protein but also packed with omega-3 fatty acids, which support heart and brain health. They are excellent for those seeking lean, low-calorie protein options. Fatty fish like salmon, mackerel, and sardines offer more fat and calories but provide valuable omega-3s, while leaner options like tilapia and cod are high in protein with fewer calories.
- Salmon: A 100-gram portion provides 25 grams of protein.
- Tuna: Offers 29 grams of protein per 100 grams and is an affordable and convenient source of lean protein.
- Shrimp: A serving of 100 grams provides about 24 grams of protein and is low in calories.
Best Uses: Incorporate fish into your meals by grilling or baking, or add seafood like shrimp to stir-fries, salads, or pasta dishes.
3. Eggs
Eggs are one of the most affordable and versatile sources of high-quality protein. Each large egg contains approximately 6 grams of protein, with all the essential amino acids required by the body. Eggs also provide essential nutrients like choline, which supports brain health.
- Egg Whites: If you want a lower-fat option, egg whites alone offer 3.6 grams of protein per egg, with minimal calories.
Best Uses: Enjoy eggs scrambled, poached, boiled, or in omelets. Add eggs to salads, sandwiches, or as a protein-packed snack between meals.
4. Dairy Products: Milk, Yogurt, and Cheese
Dairy products like milk, yogurt, and cheese are rich in protein and offer a variety of essential nutrients, including calcium and vitamin D. They are convenient options for getting high-quality protein and can be part of meals or snacks.
- Milk: A cup of milk contains about 8 grams of protein, and dairy milk is a complete protein source.
- Greek Yogurt: A 200-gram serving provides around 20 grams of protein. Greek yogurt has nearly double the protein of regular yogurt due to its straining process.
- Cottage Cheese: With 28 grams of protein per cup, cottage cheese is a protein powerhouse. It’s also low in calories and fat, making it a great option for those looking to lose weight.
Best Uses: Drink milk with meals, or use it in smoothies. Enjoy yogurt with fruit and granola or as a snack, and incorporate cheese or cottage cheese into salads, wraps, or pasta dishes.
5. Legumes: Lentils, Beans, and Chickpeas
Legumes, including lentils, beans, and chickpeas, are among the best plant-based sources of protein. They are also rich in fiber, vitamins, and minerals, making them an excellent choice for overall health. While legumes are not complete proteins, pairing them with grains can provide all the essential amino acids your body needs.
- Lentils: A cooked cup of lentils offers about 18 grams of protein.
- Black Beans: One cup provides around 15 grams of protein.
- Chickpeas: A cup of cooked chickpeas contains 14 grams of protein.
Best Uses: Add lentils or beans to soups, stews, salads, or curries. You can also use chickpeas to make hummus or roast them for a crunchy snack.
6. Tofu and Tempeh
Tofu and tempeh are two popular plant-based protein options derived from soybeans. Both are complete proteins, meaning they provide all the essential amino acids. Tofu has a soft texture and a mild flavor, while tempeh is firmer and has a nutty taste due to the fermentation process.
- Tofu: A 100-gram serving of firm tofu contains 8 grams of protein.
- Tempeh: Provides around 19 grams of protein per 100 grams, making it one of the richest plant-based protein sources.
Best Uses: Tofu and tempeh can be grilled, stir-fried, baked, or added to soups and salads. They absorb the flavors of marinades and spices well, making them versatile in many dishes.
7. Quinoa
Quinoa is a grain-like seed that is unique among plant-based foods because it contains all nine essential amino acids, making it a complete protein. It’s also rich in fiber, magnesium, and antioxidants, providing a wealth of health benefits in addition to protein.
- Quinoa: A cooked cup offers 8 grams of protein.
Best Uses: Use quinoa as a base for salads, bowls, or as a side dish with vegetables and lean protein. You can also use it in place of rice or pasta for added nutrition.
8. Nuts and Seeds
Nuts and seeds are convenient sources of protein that are also rich in healthy fats, fiber, and vitamins. They provide plant-based protein and are ideal for those on vegetarian or vegan diets. While they are calorie-dense, consuming them in moderation can help boost protein intake.
- Almonds: A 28-gram serving (about 23 almonds) contains 6 grams of protein.
- Chia Seeds: One ounce (about 28 grams) provides 4 grams of protein and a good dose of omega-3 fatty acids.
- Pumpkin Seeds: A quarter-cup of pumpkin seeds contains 9 grams of protein.
Best Uses: Add nuts and seeds to yogurt, oatmeal, or salads, or eat them as snacks. You can also incorporate them into smoothies or homemade granola bars.
9. Protein Powders and Supplements
Protein powders offer a convenient and quick way to meet your daily protein needs, especially if you have a busy lifestyle or higher protein requirements. There are several types of protein powders available, including:
- Whey Protein: A fast-digesting protein that is derived from dairy. One scoop typically provides around 20-30 grams of protein.
- Casein Protein: A slower-digesting dairy protein that can provide sustained amino acid release over time.
- Plant-Based Protein Powders: These include pea, hemp, and rice protein powders, which are ideal for those following vegan or vegetarian diets. Many plant-based protein powders contain about 15-25 grams of protein per serving.
Best Uses: Mix protein powder into smoothies, or blend it with water or milk for a post-workout shake. You can also use it in baking to make protein-rich pancakes or energy bars.
10. Seitan
Seitan, also known as wheat gluten, is a plant-based protein that is often used as a meat substitute due to its chewy texture. It’s incredibly high in protein and is a good option for those following a vegan or vegetarian diet. However, seitan should be avoided by those with gluten sensitivity or celiac disease.
- Seitan: A 100-gram serving contains about 25 grams of protein, making it one of the highest plant-based protein sources available.
Best Uses: Seitan can be sautéed, grilled, or used in stir-fries. Its texture makes it a great alternative to meat in dishes like tacos, sandwiches, or pasta.
Ensuring you get enough protein in your diet is essential for maintaining muscle mass, supporting immune function, and promoting overall health. Whether you’re an omnivore, vegetarian, or vegan, there are numerous options available to meet your protein needs. From lean meats and dairy products to legumes, grains, and protein supplements, you can easily incorporate high-protein foods into your daily meals.
For those aiming to build muscle or lose weight, protein intake becomes even more crucial. It’s important to spread your protein consumption throughout the day, ensuring that each meal contains a source of protein. This helps with muscle repair and satiety, reducing overeating and helping to maintain a healthy weight.
By incorporating a variety of the foods listed above, you can ensure you’re getting enough protein to meet your goals, whether that’s building muscle, losing weight, or simply improving your overall health.