15 High-Protein Foods to Build Into Your Week
Protein keeps you full, protects muscle, and makes healthy eating easier. Here are 15 everyday foods that deliver — for every diet.
Protein is the nutrient most people under-eat and most benefit from getting more of. It keeps you fuller for longer, helps preserve muscle as you lose fat or age, and has the highest “thermic effect” — your body burns more energy digesting it than carbs or fat.
A common, practical target is 0.7–1 gram of protein per pound of body weight for active people. The easiest way to hit it is to anchor every meal around a protein source.
Animal-based options
| Food | Protein (per ~100g) |
|---|---|
| Chicken breast | 31 g |
| Greek yogurt (plain) | 10 g |
| Eggs | 13 g (about 6 g each) |
| Canned tuna | 26 g |
| Lean ground turkey | 27 g |
| Cottage cheese | 11 g |
| Salmon | 25 g |
Plant-based options
You can hit your numbers without meat — these are staples for vegetarians and vegans:
- Lentils — ~9 g per cooked cup, plus fiber
- Tofu — ~10 g per 100 g, endlessly versatile
- Tempeh — ~19 g per 100 g
- Edamame — ~17 g per cooked cup
- Chickpeas — ~15 g per cooked cup
- Black beans — ~15 g per cooked cup
- Seitan — ~25 g per 100 g
- Quinoa — ~8 g per cooked cup (a complete protein)
How to actually eat more of it
- Start with breakfast. Most people get little protein in the morning. Eggs, Greek yogurt, or a protein smoothie front-loads your day.
- Make protein the centerpiece of each plate, then add vegetables and carbs around it.
- Keep fast options on hand — canned tuna, edamame, jerky, or a tub of cottage cheese for busy days.
- Combine plant sources across the day so you get all essential amino acids.
A note on balance
More protein doesn’t mean only protein. Pair these foods with plenty of vegetables, whole grains, and healthy fats for a diet that’s satisfying and sustainable.
Educational information only, not personalized dietary advice. A registered dietitian can help with specific medical or nutritional needs.
Not sure how to put it together? The free AI Meal Planner builds a 7-day plan that hits your protein and calorie targets automatically.