Protein should account for 10% to 35% of your calories. So, if your daily needs are 2,000 calories, that’s 200-700 calories from protein or 50-175 grams. Protein offers numerous benefits for the body. It also acts as a building block for muscles, bones, skin, and blood, and plays a vital role in various bodily functions. It helps with tissue repair, hormone production, and enzyme function. Protein is great for muscle growth and repair, weight management and your immune system. There are several things you can consume that help toward your daily protein intake. Check out 11 foods or snacks that help reach your daily protein intake.
Chicken Breast
One of my favorite foods to eat is chicken breast. Baked chicken breast tastes great and whatever is left over can be put on a salad. Chicken breast is one of the most popular cuts of chicken. A skinless, cooked chicken breast (174 grams) contains 56 grams of protein. Its high protein and low-calorie contents mean you can eat more chicken without worrying about consuming too many calories.
Eggs
Eggs are an amazing source of protein. A single large egg contains about 6 grams of high-quality protein, which includes all nine essential amino acids. Eggs are considered a complete protein source, meaning they provide all the building blocks your body needs for muscle growth and repair. Whether by themselves or breakfast at night, I’m usually eating them about twice a week.
Beef Jerky
There will be times when parents don’t have to time make some food. We could always meal prep, but there are times you want something while on the run. Old Trapper Beef Jerky tastes delicious and it’s packed with protein. Beef Jerky is my go-to snack at work while in meetings or catching up on work in the office. Old Trapper jerky provides 11 grams of protein per ounce. Old Trapper uses lean cuts of real steak, which are then marinated and smoked using real wood resulting in a tender, never-tough jerky.
Fish
Fish is an amazing source of protein, and it tastes great also. Canned tuna, tilapia, trout, catfish and salmon are just some of the fish that provide protein. Salmon is one of my favorite foods to eat. Not only is it a great source of protein, but it has many other health benefits. Salmon is also a great source of vitamins B3 & B12 but also helps your immune system.
Chia Seeds
Chia seeds are a good source of protein, containing all nine essential amino acids, making them a complete protein source. While they are not a high-protein food compared to something like chicken breast, they can contribute significantly to your daily protein intake, especially for those following vegetarian or vegan diets. Two tablespoons of chia seeds (about 28 grams) contain roughly 5 grams of protein. Chia seeds are great to add in smoothies, yogurt, and water.
Protein Powder
I’ve used protein powder from Naked Nutrition for many years now. It’s protein powder, so it’s a great source of protein. Protein Powder also boosts your metabolism, helps with blood pressure and is great for your bones.
Nuts
Nuts are a good source of plant-based protein, with varying amounts depending on the type. While not complete proteins on their own, they offer a convenient and healthy way to boost your protein intake alongside other foods. Peanuts, almonds, and pistachios are particularly high in protein, offering between 6-7 grams per ounce. Pistachios, cashews, walnuts, and hazelnuts are some of my favorites that give you a good source of protein.
Cheese
Cheese is another source of protein that I’m usually eating. It contains both casein and whey protein, which are high-quality proteins derived from milk. Different types of cheese have varying protein content, with hard cheeses generally having more protein per ounce than softer cheeses.
Protein Balls
Would you like to have protein with a little flavor? Scott’s Protein Ball is a perfect grab and go snack with real ingredients. They’re gym bag, golf cart, and desk drawer approved. With flavors like Peanut Butter Cacao and Confetti that taste great!
Greek Yogurt
Greek yogurt is an excellent source of protein and a popular choice for those looking to increase their protein intake. A 6-7 ounce serving can contain 18-20 grams of protein, which is significantly higher than regular yogurt. Greek yogurt’s protein content, along with other nutrients like calcium and probiotics, makes it a versatile and healthy food option.
Turkey
Turkey is an excellent source of high-quality, lean protein, rich in vitamins and minerals like B vitamins and selenium, making it beneficial for muscle growth and repair, heart health, and potentially cognitive function. This is great to grab and eat on the run or as a wrap.
Peanut Butter
Peanut butter is a good source of protein, with about 7 grams per two-tablespoon serving. While it’s not the most protein-rich food, it also provides healthy fats and other nutrients, making it a nutritious addition to a balanced diet. If you’re looking to increase your protein intake, peanut butter can be a convenient and tasty option, especially when combined with other protein sources. Peanut butter is my favorite along with salmon to eat.
