You absolutely need protein to live. And because your body doesn’t store extra, you need to have them every single day! So why not go for the best high-protein foods out there and fill up? We have made you a simple list of what to eat.
Why do you need protein in your life? Because the amino acids that make up protein are so involved in all of the processes of your body. They are like the bricks that make up a building – essential, non-negotiable. You need them to make blood, hair, enzymes, connective tissue, antibodies, to put meat on your bones, and so many more things. The word ‘protein’ comes from the Greek word ‘protos’, which means ‘first’. How much more do you need to know? Well, we will give you some extra facts anyway.
So how much do you need daily? According to the Harvard Health Blog, the recommended daily allowance is about 0.8 grams of protein for every kilogram (about two pounds) of body weight. But this RDA means that this particular amount is what you need to not get sick. Usually, you would probably need even more than that to be healthy and thrive!
We’ve already covered some surprising plant-based sources of protein right here, so let’s look at some other high-protein foods we haven’t talked about yet!
5 high-protein foods to eat often
1. Eggs
You can do so many things with eggs, and they are so versatile (basically if we tried to make an exhaustive post about eggs, it would probably take us a few weeks and take quite a bit of Internet real-estate). Sure, the old popular wisdom said that eggs tend to raise your cholesterol levels, but modern science disagrees with that. How many eggs can you have? As many as you want! One egg has about 6 grams of protein and less than 1 gram of carbs. So, get cracking… those eggs!
2. Quinoa
This is hugely popular, especially since it’s a great vegetarian, even vegan option for protein. Are you on a gluten-free diet? Quinoa to the rescue! Want to minimize fats? Quinoa can help! And it also provides 8 grams of protein for every cooked cup. So just have it as a side dish with whatever your heart desires.
Bonus vegan protein: have some edamame, peanut butter, and also tofu! You can’t go wrong with these.
3. Chicken breast
It’s a very low-calorie type of meat, with very little fat, but also loaded with protein: 31 grams for one 3.5-ounce serving. It’s no wonder that bodybuilders everywhere eat plenty of chicken breast to up their muscle mass, right? And yeah, it might seem like a bland meat, but there are so many things you can do with it to give it an amazing flavor! If you want to keep it on the healthy side, stay away from the deep-fryer, but cook it in the oven or grill it!
4. Greek yogurt
Greek yogurt is a wonderful source of nutrients for you, not to mention a great tool to use in the kitchen. The possibilities are endless with the dishes to cook up. But the good news is that Greek yogurt is also one of those high-protein foods. But only if you pick the full fat version. One serving of that gives you about 20 grams of protein. And it helps stabilize your blood sugar levels. What more do you need?
5. Wild-Caught Salmon
Wild salmon has plenty of those omega-3 fatty acids you keep hearing about. But it’s also loaded with protein! One 3-ounce fillet of salmon gives you 17 grams of protein, but it’s super great because it’s also rich in plenty of other nutrients, like zinc, iron, and B vitamins. If you’re planning on varying your fish dishes as well, then know you can also try rainbow trout and canned tuna, for the win!
