Seafood is an excellent source of protein because it's usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.
Protein in an egg:6 g per 1 large egg
Eggs are one of the most perfect high-protein foods at the supermarket: cheap, versatile, low-carb, and packed with branched-chain amino acids. Look for eggs fortified with extra omega-3 fatty acids to give your breakfast scramble an extra nutrient boost.Hard-boiled eggs are one of the most portable protein foods. You can also make a shake with dried egg protein powder.
Almonds are a popular type of tree nut.
They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.
Protein content: 13% of calories. 6 grams per ounce (28 g), with 161 calories.
Other High-Protein Nuts
Pistachios (13% of calories) and cashews (11% of calories).
Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skinis loaded with saturated fat, so remove skin before cooking.
Protein in Greek yogurt: 23 g per 8-oz. serving
Greek yogurt has become such a popular choice because it has twice as much protein as other types of yogurt. It's also rich in bone-building calcium and probiotic bacteria, which is great for gut health. Look for plain varieties to keep calories—and your weight—in check.
Oats are among the healthiest grains on the planet.
They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.
Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.
One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
8.Whey Or Casein Protein Powder
Protein in whey or casein powder: 24 g per scoop, on average
Whey protein powder is clean, fast-digesting, and most of its calories come from protein. It's also convenient—just mix it with water in a shaker bottle. Use it whenever you need quick, no-prep protein, like after a workout, for an on-the-go breakfast, or alongside a low-protein meal.
If you need something that'll help you hide from hunger a little longer, go for slow-digesting casein powder. It won't hit your muscles as fast, but it can keep you full for hours and can help you lose fat without losing muscle mass.
You can also use either type of powder to make high-protein pancakes. They make a great pre-or post-workout snack if you need a break from shakes. If you're sensitive to artificial sweeteners, look for an unsweetened powder or one sweetened with stevia.
Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.
Broccoli is also high in various bioactive nutrients believed to help protect against cancer.
Calorie for calorie, it is very high in protein compared to most vegetables.
Protein content: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.
Tuna is a very popular type of fish.
It is low in both fat and calories, so what you're left with is mostly just protein.
Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fats.
Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.