High-Protein Foods You Should Eat Everyday

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 If you're aiming to get a solid dose of protein every day, here are some high-protein foods you can consider adding to your meals. They’re nutrient-dense and can help you hit your protein targets:

Animal-Based Protein:

  1. Chicken Breast: A lean source of protein with about 26 grams of protein per 3.5 oz (100 grams).
  2. Turkey: Like chicken, turkey is low in fat and high in protein—about 29 grams of protein per 3.5 oz (100 grams).
  3. Eggs: A complete protein, meaning they contain all the essential amino acids. One large egg has about 6 grams of protein.
  4. Greek Yogurt: Packed with protein—around 10-20 grams per serving (depending on the brand).
  5. Fish (like Salmon, Tuna, or Sardines): Salmon is rich in omega-3s and provides about 22 grams of protein per 3.5 oz (100 grams). Tuna offers around 25 grams.
  6. Lean Beef: Offers about 22 grams of protein per 3.5 oz (100 grams). Choose lean cuts like sirloin or tenderloin to minimize fat intake.
  7. Cottage Cheese: High in casein protein (a slow-digesting protein), with about 11 grams per 100 grams.

Plant-Based Protein:

  1. Lentils: An excellent source of plant-based protein with about 9 grams per half-cup cooked.
  2. Chickpeas (Garbanzo Beans): Contain around 7-8 grams per half-cup cooked and are great in salads, stews, or hummus.
  3. Tofu: A versatile plant-based protein, offering around 15-20 grams per half-block (depending on the firmness).
  4. Tempeh: A fermented soy product that's even higher in protein than tofu, with about 21 grams per 3.5 oz (100 grams).
  5. Quinoa: A complete plant protein, offering around 8 grams per cup cooked. It’s great as a base for salads or bowls.
  6. Edamame: These young soybeans provide about 17 grams of protein per cup (in the pods).

Snacks & Extras:

  1. Nuts and Seeds: Almonds, peanuts, chia seeds, and pumpkin seeds offer a decent amount of protein (about 5-8 grams per ounce) and healthy fats.
  2. Protein Powders: Whey, casein, pea, or soy protein powders are quick and convenient for a protein boost in smoothies or shakes.
  3. Seitan: A wheat-based protein often used in vegetarian and vegan diets, offering about 21 grams per 3.5 oz (100 grams).

For Variety:

  • Protein-Rich Grains: Oats, barley, and farro are not only rich in carbs but also provide decent amounts of protein.
  • Hemp Hearts: Around 10 grams of protein per 3 tablespoons and are great sprinkled on salads or added to smoothies.

How do you prefer to get your protein—more from animal-based sources, or do you tend to lean toward plant-based options? Or maybe a mix of both?


Jupiter Massage & Pilates 

125 W. Indiantown Road Suite#102 Jupiter, FL 33458 
561-529-2093
www.jupitermassageandpilates.com

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