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Protein is essential for building muscle and supporting your metabolism, immune system, and overall health. Studies have shown that higher-protein diets can help with appetite control and weight management by boosting your energy and keeping you fuller longer.
Finding the right high-protein foods for your diet can be tricky though. Whether you’re trying to meet your protein goals or simply determine what works best for your body, making informed choices can make a significant difference.
Here are some high-protein foods and meals you can count on.
What foods have the highest amount of protein?
Here are some foods that contain all 9 essential amino acids, making them ideal for hitting your protein goals, muscle repair, and growth:
| Food | Protein (approx.) | Serving |
|---|---|---|
| Chicken breast (cooked) | 26–31g | 3.5 oz (100g) |
| Turkey breast | 29g | 3.5 oz (100g) |
| Tuna (canned in water) | 20–25g | 3 oz |
| Salmon | 22–25g | 3.5 oz (100g) |
| Lean beef (90% lean) | 22g | 3 oz |
| Eggs | 6g | 1 large egg |
| Egg whites | 3.5g | 1 egg white |
| Greek yogurt (plain, nonfat) | 15–20g | 6 oz |
| Cottage cheese | 13–14g | ½ cup |
| Milk | 8g | 1 cup |
| Whey protein powder | 20–30g | 1 scoop (~30g) |
What are some high-protein vegan-friendly foods?
Here are some high-protein vegan-friendly foods:
| Food | Protein (approx.) | Serving |
|---|---|---|
| Tofu (firm) | 10g | ½ cup |
| Tempeh | 15g | ½ cup |
| Lentils (cooked) | 18g | 1 cup |
| Chickpeas (cooked) | 15g | 1 cup |
| Black beans (cooked) | 15g | 1 cup |
| Quinoa (cooked – a complete protein) | 8g | 1 cup |
| Edamame (cooked) | 17g | 1 cup |
| Peanut butter | 8g | 2 tbsp |
| Almonds | 6g | 1 oz (~23 almonds) |
| Chia seeds | 5g | 2 tbsp |
| Oats | 5g | ½ cup (dry) |
| Plant-based protein powder | 15–25g | 1 scoop |
What are some high-protein breakfasts?
Aiming to eat 20–30g of protein at breakfast can curb hunger, help with muscle repair, and keep you energized longer. Here are a few quick and easy, high-protein breakfast options:
Quick High-Protein Breakfast Options
| Breakfast | Protein (approx.) | Ingredients |
|---|---|---|
| Scrambled eggs with spinach & feta | ~20g | 2–3 eggs, fresh spinach, crumbled feta cheese, olive oil |
| Greek yogurt + berries + granola | 20–25g | 1 cup plain nonfat Greek yogurt, ½ cup berries, ¼ cup protein granola |
| Cottage cheese + fruit or toast | 15–20g | ¾ cup low-fat cottage cheese, pineapple or berries, or 1 slice whole grain toast |
| Protein smoothie | 25–30g | 1 scoop protein powder, 1 banana, 1 tbsp almond butter, 1 cup almond or soy milk |
| Overnight oats with protein powder | 20–30g | ½ cup oats, 1 scoop protein powder, 1 tbsp chia seeds, 1 tbsp almond butter, ¾ cup soy milk |
Heartier High-Protein Breakfast Options
| Breakfast | Protein (approx.) | Ingredients |
|---|---|---|
| Egg and turkey bacon breakfast burrito | 25–30g | 2 eggs, 2 strips turkey bacon, whole wheat tortilla, black beans, salsa |
| Avocado toast + 2 eggs on top | ~20g | 2 eggs, 1 slice whole grain toast, ¼ avocado, optional: pumpkin seeds or smoked salmon |
| High-protein pancakes | 20–25g | ½ cup oats, 2 eggs, 1 scoop protein powder, almond milk, cinnamon |
| Breakfast sandwich | 20–30g | 1 egg, 1 slice lean ham or turkey, 1 slice cheese, whole grain English muffin |
| Tofu scramble with veggies | 20g+ | ½ block firm tofu, turmeric, spinach, bell peppers, onion, olive oil |
Vegan-Friendly High-Protein Breakfast Options
| Breakfast | Protein (approx.) | Ingredients |
|---|---|---|
| Tofu or tempeh scramble + whole grain toast | 20–25g | Tofu or tempeh, olive oil, turmeric, spinach, mushrooms, black beans, whole grain toast |
| Vegan protein smoothie | 20–30g | Plant-based protein powder (pea or hemp), almond or soy milk, banana, berries, peanut butter |
| Chia pudding with soy milk & nut butter | 15–20g | Chia seeds, soy milk, almond or peanut butter, maple syrup, berries |
| Oatmeal with almond butter, flax & protein powder | 20–25g | Rolled oats, soy milk, almond butter, flaxseed, vegan protein powder |
What are some high-protein lunches?
The general recommendation for protein intake is to eat 15-30 grams of protein at each meal, according to the Mayo Clinic. Here are some high-protein lunches that meet that recommendation.
| Lunch Idea | Protein (approx.) | Ingredients |
|---|---|---|
| Egg Salad on Whole Wheat Toast | ~20–25g | 2–3 eggs, light mayo or Greek yogurt, whole wheat bread, lettuce |
| Turkey & Cheese Roll-Ups | ~25–28g | 4 slices deli turkey breast, 1–2 slices cheese, rolled in lettuce or tortilla |
| Greek Yogurt Parfait + Almonds | ~25–30g | 1 cup plain Greek yogurt, ¼ cup granola, berries, 1 tbsp almonds |
| Chicken Pita Pocket | ~28–30g | 3 oz grilled chicken, whole wheat pita, tzatziki, romaine, cucumber |
| Tuna Salad Lettuce Wraps | ~25g | 1 can tuna (in water), Greek yogurt or mayo, celery, onion, wrapped in romaine |
| Hard-Boiled Eggs + Deli Meat Plate | ~25–30g | 2 boiled eggs, 3–4 slices deli ham or turkey, cheese cubes, grapes or cherry tomatoes |
| Mini Chicken Quesadillas | ~28–30g | 3 oz cooked chicken, shredded cheese, 2 small corn tortillas, salsa or Greek yogurt |
| Shrimp & Avocado Salad | ~25–30g | 4 oz shrimp, ½ avocado, mixed greens, lime vinaigrette |
Higher protein lunches (30+):
| Lunch Idea | Protein (approx.) | Ingredients |
|---|---|---|
| Grilled Chicken Power Bowl | 30-40g | Chicken breast, quinoa, spinach, avocado, veggies |
| Turkey & Hummus Wrap | 30-35g | Turkey, whole wheat wrap, hummus, mixed veggies, optional yogurt or eggs |
| Tuna Salad with Eggs | 30-45g | Canned tuna, hard-boiled eggs, greens or pita, Greek yogurt dressing |
| Lentil & Chickpea Bowl (V) | 20-25g | Lentils, chickpeas, farro or couscous, roasted veggies, tahini |
| Egg White Frittata + Cottage Cheese | 30-35g | Egg whites, veggies (mushrooms, spinach), low-fat cottage cheese |
| Salmon & Avocado Salad | 30-40g | Grilled or canned salmon, avocado, mixed greens, olive oil dressing |
| Bison/Turkey Burger Bowl | 30-45g | Lean burger patty, sweet potato or brown rice, steamed veggies, optional fried egg |
What are some high-protein vegan lunches?
Here are some high-protein vegan lunch options:
| Lunch Idea | Estimated Protein | Ingredients |
|---|---|---|
| Lentil & Quinoa Bowl | ~25–30g | Cooked lentils, quinoa, roasted veggies (zucchini, carrots), tahini or lemon dressing |
| Tofu & Veggie Stir-Fry | ~20–25g | Firm tofu, broccoli, bell peppers, carrots, garlic, soy or teriyaki sauce |
| Chickpea Salad Sandwich | ~18–22g | Mashed chickpeas, vegan mayo, celery, onion, whole grain bread |
| Tempeh Wrap with Hummus | ~25–30g | Sliced tempeh, hummus, spinach, tomato, cucumber, whole wheat wrap |
| Vegan Burrito Bowl | ~22–27g | Brown rice, black beans, corn, avocado, salsa, romaine |
| Edamame & Veggie Grain Bowl | ~20–25g | Shelled edamame, farro or couscous, mixed veggies, sesame vinaigrette |
| Vegan Protein Smoothie + Nuts | ~25–30g | Plant-based protein powder, soy milk, banana, berries, almond butter, side of almonds |
What are some high-protein dinners?
Here are some high-protein dinners options:
| Dinner Idea | Protein (approx.) | Ingredients |
|---|---|---|
| Grilled Chicken Salad | 28–30g | 3.5 oz grilled chicken, mixed greens, cucumber, tomatoes, olive oil or vinaigrette |
| Shrimp & Veggie Skewers | 25–30g | 4 oz shrimp, zucchini, bell peppers, onion, olive oil, herbs |
| Turkey Lettuce Wraps (3) | 25g | 4 oz ground turkey, lettuce leaves, shredded carrots, soy-ginger sauce |
| Egg & Veggie Scramble | 25–28g | 2 whole eggs, 2 egg whites, mushrooms, spinach, onions |
| Baked Cod + Roasted Veggies | 28–30g | 5 oz cod, roasted broccoli, carrots, and baby potatoes |
| Chicken Quesadilla (1 med) | 25–30g | 3 oz chicken, whole wheat tortilla, shredded cheese, salsa |
| Mini Steak Salad | 28–30g | 3.5 oz sirloin steak, arugula, cherry tomatoes, avocado, lemon vinaigrette |
| Tuna Stuffed Avocado | 25g | ½ avocado, 1 can tuna, celery, Greek yogurt or light mayo |
Higher-protein dinner options (25+):
| Dinner Idea | Protein (approx.) | Ingredients |
|---|---|---|
| Grilled Salmon + Quinoa & Veg | 35-40g | 5 oz salmon, ½ cup quinoa, steamed broccoli or asparagus |
| Chicken Stir-Fry | 35-38g | 5 oz chicken breast, stir-fry veggies, low-sodium soy sauce, ½ cup brown rice |
| Beef & Black Bean Chili | 40-45g | Lean ground beef, black beans, diced tomatoes, onion, bell pepper |
| Shrimp Tacos (3) | 30-35g | Shrimp, corn tortillas, cabbage slaw, Greek yogurt-lime sauce |
| Stuffed Bell Peppers | 25-30g | Ground turkey or beef, brown rice or cauliflower rice, black beans, cheese (optional) |
| Grilled Chicken Caesar Salad | 35-40g | Grilled chicken, romaine, Parmesan, light Caesar dressing, croutons (optional) |
| Sirloin Steak + Sweet Potato & Spinach | 40-45g | 5 oz lean sirloin steak, roasted sweet potatoes, sautéed spinach |
| Steak Fajita Bowl | 35-40g | 4 oz flank steak, bell peppers, onions, brown rice or cauliflower rice, avocado |
| Steak & Egg Dinner Plate | 40-42g | 4 oz grilled steak, 2 eggs, side of roasted green beans or asparagus |
What are some high-protein vegan dinners?
Here are some high-protein vegan dinner options:
| Dinner Idea | Protein (approx.) | Ingredients |
|---|---|---|
| Stuffed Bell Peppers | 20–25g | Quinoa or brown rice, black beans, corn, diced tomatoes, avocado, nutritional yeast |
| Vegan Lentil Stew | 22–28g | Lentils, carrots, potatoes, spinach, veggie broth, olive oil |
| Baked Tofu with Broccoli & Rice | 25–30g | Firm tofu, brown rice, steamed broccoli, garlic soy sauce |
| Chickpea Curry + Brown Rice | 20–25g | Chickpeas, coconut milk, curry paste, tomatoes, spinach, brown rice |
| Tempeh Fajitas | 25–30g | Tempeh strips, bell peppers, onions, olive oil, corn tortillas |
| Vegan Chili | 20–25g | Kidney beans, black beans, tomatoes, onion, bell pepper, spices |
| Zucchini Noodles + Lentil Sauce | 20g | Spiralized zucchini, cooked lentils, marinara sauce, garlic, basil |
What are some post-workout snacks that are high in protein?
Here are some high-protein snack and meal options to eat 1-2 hours post-workout:
Quick High-Protein Snacks (20g+):
| Snack | Protein (approx.) | Ingredients |
|---|---|---|
| Protein shake (whey or plant-based) | 20–30g | 1 scoop whey or plant protein powder, 8–12 oz almond/soy milk or water, optional banana or nut butter |
| Greek yogurt + protein granola or berries | 20–25g | 1 cup plain nonfat Greek yogurt, ¼ cup protein granola or ½ cup berries |
| Cottage cheese + fruit or nuts | 20–25g | ¾ cup low-fat cottage cheese, ½ cup pineapple or berries, or 1 tbsp almonds or walnuts |
| Tuna pouch + whole grain crackers | 15–20g | 1 pouch tuna (in water), 8–10 whole grain crackers |
| Hard-boiled eggs (2) + a slice of toast | 10–14g | 2 eggs, 1 slice whole grain toast, optional 1 slice turkey |
| Chocolate milk (low-fat) | 10–12g | 8 oz low-fat chocolate milk |
| Turkey or chicken roll-ups (with cheese) | 20–25g | 3–4 slices deli turkey or chicken breast, 1–2 cheese slices or 1 tbsp hummus |
Hearty, Meal-Like Snacks (25g+):
| Snack | Protein (approx.) | Ingredients |
|---|---|---|
| Peanut butter on whole grain toast + protein shake | 25–30g | 1 slice whole grain toast, 1 tbsp peanut butter, 1 scoop whey or plant-based protein powder with almond or soy milk |
| Egg sandwich on whole grain bread | 20–25g | 2 eggs (boiled or scrambled), 2 slices whole grain bread, optional avocado or spinach |
| Leftover chicken breast + roasted sweet potato | 30g+ | 4–5 oz grilled or baked chicken breast, 1 medium roasted sweet potato with olive oil and seasonings |
| Tofu scramble or tempeh wrap | 25g | ½ block firm tofu or 3 oz tempeh, sautéed with turmeric, spinach, mushrooms; or wrapped in a whole wheat tortilla |
High-Protein Vegan Options:
| Vegan Snack | Protein (approx.) | Ingredients |
|---|---|---|
| Vegan protein shake | 20–30g | 1 scoop plant-based protein powder, 8–12 oz almond or soy milk, banana or berries |
| Edamame (steamed) | 15–18g | 1 cup shelled edamame, sea salt, optional chili flakes or lemon |
| Chia pudding with soy milk | 12–15g | 3 tbsp chia seeds, ¾ cup soy milk, 1 tsp maple syrup, fruit topping |
| Hummus + whole grain crackers | 10–12g | ¼ cup hummus, 10 whole grain crackers, cucumber or carrot sticks |
| Almond butter on rice cakes | 10–12g | 2 brown rice cakes, 2 tbsp almond butter, chia seeds |
| Roasted chickpeas | 12–15g | ¾ cup roasted chickpeas, olive oil, garlic powder, paprika |
| Vegan yogurt + hemp seeds | 10–13g | 1 cup unsweetened soy or almond yogurt, 2 tbsp hemp seeds, berries |
