20 Foods for High Protein Meals

Animal-Based Proteins

Chicken Breast

• A chicken breast packs around 31 grams of protein per 100 grams. 
• It is low in fat and perfect for building muscle or maintaining your weight. 
• Super versatile and tastes great whether you grill, bake, or stir-fry it.
  

Eggs

• A big egg gives you about 6 grams of protein and important vitamins and minerals.
• Eggs have all nine essential amino acids, which are considered a complete protein.
• They are easy to cook and can be eaten boiled, scrambled, or poached.
  

Turkey Breast

• For turkey breast, a 3-ounce piece gives you about 26 grams of protein. 
• Like chicken, it’s low in fat, making it a great choice for a lean protein source. 
• You can use it in sandwiches, salads, or even as a substitute for ground turkey in meatballs and stir-fries.
  

Lean Beef 

• A 3-ounce portion of lean beef, such as sirloin or tenderloin, has around 26 grams of protein. 
• It is also a good source of iron, which helps your body produce red blood cells and maintain your energy levels.
• You can grill, roast, or throw it into a nice stew.

Shrimp

• Shrimp has about 20 grams of protein in a 3-ounce serving and hardly any fat. 
• They are great for iodine, selenium, and vitamin B12.
• Shrimp cook quickly, making them easy to add to pasta, salads, or stir-fries.
  

Salmon

• A 3-ounce piece of salmon has around 22 grams of protein and some good fats, like omega-3s. 
• These fats are great for your heart and brain and can help lower inflammation. 
• Salmon is easy to cook and pairs well with vegetables and grains.
  

Tuna

• Canned tuna is a great source of protein, with about 20 grams in a 3-ounce serving, and it’s also pretty low in fat.
• It is super convenient and can be stored for a long time, making it perfect for quick meals on the go.
• You can toss it in salads, wraps, or pasta dishes.

Dairy-Based Proteins

Greek Yogurt

• Greek yogurt packs about 17–20 grams of protein in a 6-ounce serving, more than regular yogurt.

• It is also suitable for your gut and has a decent amount of calcium.

• This thick and creamy yogurt is perfect for breakfast bowls, smoothies, or even as a base for sauces.
  

Cottage Cheese

• A cup of cottage cheese has about 25 grams of protein, mostly casein, which digests slowly. 

• It is also a decent source of calcium and vitamin D3. 
• You can eat or mix it with fruits, nuts, or savoury herbs.
  

Hard Cheese (Parmesan or Cheddar) 

• Hard cheeses like Parmesan and Cheddar pack a protein punch, with about 10 grams in an ounce of Parmesan and 7 grams in Cheddar. 
• They are also a good source of calcium and vitamin A. 
• You can toss them on salads, eggs, or vegetables for extra flavour and protein.

Plant-Based Proteins

Lentils

• Cooked lentils provide about 18 grams of protein per cup.
• They are packed with fibre, which helps digestion and keeps you full.
• Lentils are a budget-friendly option that works well in soups, salads, and curries.

Chickpeas

• Chickpeas pack around 15 grams of protein in a cooked cup and are loaded with fibre.
• They are perfect in curries, tossed into salads, or roasted for a tasty snack. 
• You can also blend them into hummus or throw them on grain bowls.

Black Beans

• A cup of cooked black beans gives you around 15 grams of protein and fibre. 
• They also pack in important minerals like iron, magnesium, and potassium. 
• For a tasty boost, you can add black beans to tacos, burritos, soups, and salads.

Pumpkin Seed

• A one-ounce serving of pumpkin seeds, about 85 seeds, has around 7 grams of protein.  
• They are packed with magnesium L-threonate, zinc, and antioxidants that help with your immune system.  
• You can toss them in smoothies, yogurt, or oatmeal, or just enjoy them roasted as a snack.

Edamame

• A cup of cooked edamame has about 17 grams of protein, fibre, folate, and vitamin K.
• These young soybeans make a great snack or can be tossed into salads or stir-fries.

Edamame is a tasty plant-based choice that helps with muscle recovery and keeps you feeling full.

Soy-Based Proteins

Tempeh

• Tempeh has around 19 grams of protein in a 3-ounce portion made from fermented soybeans. 
• It is packed with probiotics and has a firm texture, making it great for stir-fries and sandwiches. 

• For vegetarians and vegans, tempeh is an excellent meat alternative.
  

Tofu

• Tofu is made from soybeans and is an excellent source of plant-based protein.
• Just half a cup provides about 10 grams of protein, which is suitable for vegetarian or vegan diets.
• It is also loaded with calcium, iron, and amino acids, all of which help keep your muscles and bones healthy.

Protein-Packed Alternatives

Quinoa

• Quinoa is special because one cup of cooked quinoa gives you around 8 grams of complete protein. That’s not something you find in most grains.
• It is also gluten-free and loaded with fibre, iron, and magnesium.
• You can use quinoa as a base for bowls, toss it in salads, or pair it with meats and vegetables as a tasty side.
  

Peanut Butter

• Just two tablespoons of peanut butter give you about 8 grams of protein. 
• It is packed with healthy fats that are good for your heart and energy.
• You can spread it on toast, mix it into smoothies, or enjoy it with fruits like apple slices for a tasty snack.

Protein Pasta (Chickpea or Lentil)

• Depending on the brand, pasta made from chickpeas or lentils packs 13 to 20 grams of protein in each serving.
• It’s a solid choice for anyone looking for a filling, plant-based meal.

• Mix it with vegetables or lean meats for a satisfying, protein-rich dish.

Conclusion

Feeding your body the right foods is pretty simple. Add these twenty high-protein foods to your daily meals, and you will get the energy, strength, and fullness you need. Whether you want to build muscle, keep a healthy weight, or stay satisfied, eating more protein can help.