Beans are an excellent source of plant based protein, with a half cup serving of cooked beans providing about 7-10 grams of protein. They can be added to soups, stews & salads for filling meal.
Lentils are a plant based protein source that is also rich in fiber and other nutrients. A half cup serving of cooked lentils can provide about 9 grams of protein.
Quinoa is a plant based protein source that is also rich in fiber & other nutrients. Half cup serving of cooked quinoa can provide about 4 grams of protein.
Greek yogurt is a great source of protein and also provides probiotics, which can benefit digestive health. One serving of greek yogurt can contain up to 18 grams of protein.
Nuts are a convenient protein source, with a one ounce serving providing about 6 grams of protein. It can be a good snack option and also rich in healthy fats.
Milk is a good source of protein. It is also rich in calcium, vitamin D & other nutrients. One cup of milk can provide up to 8 gm of protein
Edamame is a plant based protein source that is also rich in fiber & other nutrients. A half cup serving of cooked edamame can provide about 11 grams of protein.
Cottage cheese is a low fat, high protein food that can be added to salads, smoothies, or eaten as snack. One cup of cottage cheese can provide up to 25 grams of protein.
Chicken is rich in protein, with 3 ounces of cooked chicken breast providing about 25 grams of protein. it can be baked, grilled or boiled for a healthy meal.
Tuna is a lean protein source that is easy to prepare. A 3 ounce serving of canned tuna can provide up to 20 grams of protein.
Eggs are an excellent source of protein. 1 egg contains 6 grams of protein. They can be prepared in many ways as it is versatile.
Turkey is a lean protein source that is lower in fat than other meats. A 3 ounce serving of cooked turkey can provide up to 25 grams of protein.
Salmon is fatty fish that is also good source of protein. A 3-ounce serving of cooked salmon can provide up to 22 grams of protein.