Whether you’re an athlete looking to build muscle or simply wanting to maintain a healthy diet, protein is essential for your body. Here’s your comprehensive guide to 10 protein-rich foods that can transform your nutrition game.

1. Eggs

Eggs are nature’s perfect protein package. One large egg contains about 6-7 grams of high-quality protein, along with essential vitamins and minerals. The egg white alone provides around 3.6 grams of protein, making it a popular choice for health enthusiasts.

2. Chicken Breast

A lean protein powerhouse, chicken breast offers approximately 31 grams of protein per 100 grams. It’s versatile, easy to prepare, and perfect for meal prep. Choose skinless options for fewer calories while maintaining high protein content.

3. Greek Yogurt

With double the protein of regular yogurt, Greek yogurt packs about 17 grams per cup. It’s an excellent breakfast option or post-workout snack, especially when topped with fruits and nuts.

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4. Salmon

This fatty fish isn’t just rich in omega-3s and provides about 25 grams of protein per 100 grams. Wild-caught salmon offers additional nutritional benefits compared to farm-raised varieties.

5. Quinoa

Quinoa is a complete protein source for vegetarians. It contains all nine essential amino acids, and one cup of cooked quinoa provides 8 grams of protein, making it an excellent alternative to rice.

6. Lentils

These little legumes are protein powerhouses, offering 18 grams per cup when cooked. They’re also rich in fiber and iron, making them a nutritional triple threat.

7. Almonds

A handful of almonds (about 1 ounce) contains 6 grams of protein. They’re perfect for snacking and can be added to various dishes for extra protein and healthy fats.

8. Lean Beef

A 3-ounce serving of lean beef provides about 22 grams of protein. Choose grass-fed options for better nutritional profile and omega-3 content.

9. Cottage Cheese

With 28 grams of protein per cup, cottage cheese is an often-overlooked protein source. Due to its slow-digesting casein protein, it’s perfect for breakfast or as a late-night snack.

10. Tuna

Whether canned or fresh, tuna is an excellent protein source, with about 27 grams per 100 grams. It’s convenient, affordable, and perfect for quick meals.

Incorporating these protein-rich foods into your diet can help you meet your daily protein requirements while enjoying diverse, delicious meals. Remember to combine different sources for optimal nutrition.