Lentils are legumes like beans. Seeds are dry and protein-rich. Brown, red, yellow, black, and others are available.
Complete protein comes from soy, which contains all nine necessary amino acids. Soy is heart-healthy because it has less saturated fat.
Soyfoods (Edamame, tofu)
Beans are one of the healthiest plant-based protein sources. Beans include 15 grams of protein, fiber, antioxidants, zinc, B vitamins.
The average half-cup serving of low-fat plain cottage cheese has 14 grams of protein, 100 calories, and calcium.
Turkey breast is another good source of high-quality lean protein. Turkey breast has 25 grams of protein per 3 ounce meal.
Chicken breast with skin has twice as much fat as skinless, so go skinless. In addition to protein, chicken breast contains B vitamins.
Dairy milk is a good protein source. Cow's milk contains casein and whey. Casein comprises 80% of protein and whey 20%.
Greek yogurt is thicker, creamier, and has double the protein of regular yogurt. It's rich in calcium.
Foods like fish and seafood are healthy and high-quality proteins. Seafood contains all nine essential amino acids and delivers 20-25 grams of protein.
Fish and Seafood
A big egg includes 70 calories and over 13 vital elements, including iron, vitamin D, zinc, lutein, zeaxanthin, and choline.