five Protein-Rich Foods to Boost Your Diet

Protein is a vital nutrient that plays a crucial role in building and repairing tissues, making enzymes and hormones, and supporting overall body functions. 

1. Chicken Breast

Chicken breast is one of the most popular and versatile sources of protein. It’s lean, meaning it’s low in fat, and it provides a high amount of protein per serving. A single 3.5-ounce (100-gram) serving of cooked chicken breast contains about 31 grams of protein, making it an excellent choice for anyone looking to increase their protein intake. It’s also rich in essential vitamins and minerals such as niacin (vitamin B3), phosphorus, and selenium.

How to Enjoy It: Grill, bake, or stir-fry chicken breast for a nutritious and satisfying meal. Add it to salads, wraps, or pair it with vegetables and whole grains for a balanced dish.

2. Eggs

Eggs are often considered one of the most complete sources of protein due to the variety of essential amino acids they provide. One large egg contains around 6 grams of protein, along with a wealth of vitamins and minerals, including vitamin B12, riboflavin, and iron. The protein in eggs is highly bioavailable, meaning your body can absorb and use it efficiently.

How to Enjoy Them: Eggs can be boiled, scrambled, poached, or fried. They’re perfect for breakfast, but can also be added to salads, sandwiches, or as a topping on grain bowls for extra protein.

3. Greek Yogurt

Greek yogurt is a protein powerhouse that also provides probiotics, which are beneficial bacteria that support gut health. A 6-ounce (170-gram) serving of Greek yogurt can contain anywhere from 10 to 20 grams of protein, depending on the brand and variety. In addition to protein, it’s an excellent source of calcium, potassium, and magnesium.

How to Enjoy It: Greek yogurt makes an excellent base for smoothies, parfaits, or simply eaten with some fresh fruit and nuts for a protein-packed snack. You can also use it as a substitute for sour cream or mayonnaise in various recipes.

4. Lentils

For those following a plant-based or vegetarian diet, lentils are an excellent source of protein. These tiny legumes are rich in fiber, iron, and folate, in addition to providing about 18 grams of protein per cooked cup (198 grams). Lentils also have a low glycemic index, which can help keep blood sugar levels stable.

How to Enjoy Them: Lentils can be used in a wide variety of dishes, including soups, stews, curries, and salads. They cook relatively quickly and are a filling, budget-friendly source of protein.

5. Tofu

Tofu, made from soybeans, is another great plant-based protein source. It contains all nine essential amino acids, making it a complete protein. A 3.5-ounce (100-gram) serving of tofu contains around 8 grams of protein. It’s also a good source of iron and calcium, especially when fortified.

How to Enjoy It: Tofu is incredibly versatile and can be used in both savory and sweet dishes. Try it grilled, sautéed, or in stir-fries, or blend it into smoothies and desserts for a protein boost.