When we think of protein, chicken breast, eggs, and Greek yogurt immediately come to mind. While these are fantastic staples, relying on them alone can lead to dietary boredom and potential nutrient gaps. Diversifying your protein sources is key to a well-rounded, nutrient-dense diet. Here are 10 high-protein foods you probably aren’t eating but absolutely should be.
1. Lentils: A powerhouse for vegetarians and meat-eaters alike, one cup of cooked lentils provides about 18 grams of protein and a massive 15 grams of fiber, supporting digestion and heart health.
2. Cottage Cheese: A classic bodybuilding food for a reason. One cup of low-fat cottage cheese packs a whopping 25-28 grams of casein protein—a slow-digesting protein that is perfect for satiety and muscle repair overnight.
3. Sardines: These tiny fish are nutritional giants. A 3.75-ounce can offers about 23 grams of protein and is one of the best sources of omega-3 fatty acids and calcium (if you eat the bones).
4. Edamame: These young soybeans are a complete plant-based protein. One cup of shelled edamame contains 17 grams of protein, along with healthy fats and fiber.
5. Hemp Hearts: The shelled seeds of the hemp plant are incredibly versatile. Just three tablespoons contain 10 grams of complete protein, plus a perfect ratio of omega-3 and omega-6 fatty acids.
6. Bison (Buffalo): A leaner red meat alternative, bison offers about 22 grams of protein per 3-ounce cooked portion with less total fat and saturated fat than beef.
7. Pumpkin Seeds: Don’t just carve them, eat them! A quarter-cup of pumpkin seeds provides about 8-10 grams of protein and is a great source of magnesium, crucial for muscle function and sleep.
8. Nutritional Yeast: Affectionately called “nooch,” this vegan favorite has a cheesy, nutty flavor. Just two tablespoons contain 8 grams of complete protein and is often fortified with B vitamins.
9. Skyr: This Icelandic cultured dairy product is thicker and often higher in protein than Greek yogurt. A single 5.3-ounce cup can deliver 15-17 grams of protein with minimal sugar.
10. Shellfish (Clams & Mussels): Often overlooked, shellfish are incredibly protein-dense. A 3-ounce serving of clams provides over 20 grams of protein and is an exceptional source of iron and vitamin B12.
Incorporating these diverse options can reinvigorate your meals and provide a broader spectrum of vitamins, minerals, and health-promoting fats.