Easy Protein Sources for a Healthy Diet
Pack in the protein you need with these high-protein foods and snacks.
If you’re interested in increasing your protein intake, there are easy ways to balance your diet with a mix of protein sources, from seafood and meats to nuts and soy.
Protein, which helps maintain muscle mass, increase strength, and boost the immune system, serves as the chemical building blocks for our bodies, providing energy and helping you stay fuller for longer periods of time.
By meal prepping, choosing whole grains and eating more frequent, protein-packed snacks, you can meet your daily dose of protein. Check out this list of high-protein foods and easy meal ideas from Sirida Subudom, a clinical dietitian at NewYork-Presbyterian/Weill Cornell Medical Center.
High-Protein Foods
- Nut and seed butters
- Whole nuts
- Chickpeas
- Eggs
- Grains like quinoa
- Cottage cheese
- Greek yogurt
- Edamame
- Tempeh
- Tofu
- Fish
- Chicken
- Beef
Breakfast Ideas
- ¾ cup or a 6-ounce container Greek yogurt with 1 tablespoon nut butter, 1 tablespoon chia seeds, 1 teaspoon honey (optional) and 1 cup mixed berries (total protein: 19 grams)
- 2-egg omelet made with 1 ounce cheddar cheese and added vegetables like spinach, tomatoes, mushrooms (optional) (total protein: 19 grams)
- 1 cup of congee made with brown rice and bone broth (total protein: 13 grams)
- Add a poached egg (+6 grams protein)
- Add 2 ounces ground chicken meatballs (+13 grams protein) or substitute 2 oz. cubed tofu (+ 6 grams protein)
Lunch/Dinner Ideas
- Sandwiches or wraps with protein sources
- Turkey and provolone cheese (1 ounce each) in a whole wheat wrap (total protein: 15 grams)
- 1 ounce tuna on 2 slices multigrain bread (total protein: 15 grams)
- Half an avocado, ½ cup hummus, and 1 ounce thin-sliced tofu on thick-sliced grain bread (total protein: 16 grams)
- Salad: cucumber, tomato, swiss cheese, and chickpea served with an avocado, buttermilk, and herb dressing (total protein: 22 grams)
- 4 ounces jerk chicken breast with 1 cup quinoa and beans (total protein: 40 grams)
- 6 ounces salmon marinated with teriyaki sauce, served with ½ cup brown rice and 1 cup roasted brussels sprouts (total protein: 35 grams)
- ½ cup chickpea or lentil pasta with ½ cup ground turkey meat sauce (total protein: 33 grams)
- Ropa vieja made with 1 cup shredded beef (total protein: 40 grams)
- Oxtail stew with fava beans (3-4 ounce serving) (total protein: 40 grams)
Snack Ideas
- Hard-boiled egg (total protein: 6 grams)
- 2 ounces cheese or 1 string cheese (total protein: 7 grams)
- Small charcuterie board with 1 serving whole wheat crackers (6 crackers) with 1 tablespoon nut butter and 2 ounces cubed cheese (total protein: 12 grams)
- 1 sliced apple or banana with 2 tablespoons nut butter (total protein: 9 grams)
- 1 hard-boiled egg with tortilla chips dipped in ½ cup hummus: (total protein: 10 grams)
- ½ cup cottage cheese (total protein: 12.5 grams) or ½ cup Greek yogurt (total protein: 10 grams)
- Add fruit (berries, pineapple) or use as a dip for veggies (celery, carrots, tomatoes)
- Sprinkle with 1 ounce dark chocolate chips (+2 grams protein)
- Add 1 ounce chopped unsalted, roasted mixed nuts (+6 grams protein)
Additional Resources
Menu ideas and nutritional facts courtesy registered dietitians at NewYork-Presbyterian. For more delicious, healthy recipes, visit nyp.org/nutrition.