The Tamesis
shrimp
Another easy option to include in protein-based meals is shrimp. It contains about 20 grams per 3 ounces of cooked food and contains nutrients such as selenium, iodine and vitamin B12, Shapiro said. She recommends sautéing, grilling or steaming the shrimp, and suggests avoiding too much breading to keep it light.
chickpeas
The benefits of chickpeas are many: Shapiro listed fiber, iron and slow-digesting carbohydrates that help stabilize blood sugar, among other benefits. To meet your protein needs, one cup of cooked chickpeas provides about 14 to 15 grams of protein, she says. She recommends toasting them for extra crunch or blending them into hummus. You can also add it to salads or stews.
Tempeh
Anderson recommends looking for tempeh as a protein source, as soy products contain about 20 grams of protein per 100 grams. Because it’s fermented, it’s also a great source of probiotics and contains all nine essential amino acids, making it a complete protein, she says. You’ll also find other nutrients such as iron, calcium and B vitamins.
She says it can be eaten raw, boiled, grilled, air-fried or pan-fried – the possibilities are endless. She also says it can be used as a simple plant-based protein alternative to bacon and ground meats.
Mozzarella cheese (skim)
Mozzarella is a top cheese and a great source of protein. Collen says there are about 28 grams of protein per 100 grams of cheese, and other nutrients can also be found such as calcium, zinc and vitamin B12. Pro tip: If you plan on eating this cheese regularly, be aware of the sodium content.
Gluten
This fake meat is made from wheat gluten and is surprisingly high in protein. Collen says this may vary depending on how you prepare it and the brand you use, but you can expect about 21 grams of protein per 100 grams of gluten. This plant-based “white meat” also contains selenium and iron.
peanut
Whether you like them raw, roasted or in “butter” form, peanuts are a great source of protein. With around 25g of protein per 100g, this humble legume is actually more protein dense than steak. It’s also a versatile addition to any dish: Blend peanuts into breakfast smoothies or oatmeal, or sprinkle on salads and stir-fries.
Tofu
Don’t sleep on soy: 3.5 ounces of aged tofu contains about 20 grams of protein. It’s also easy to cook and is a good source of calcium, iron, magnesium, potassium, and B vitamins.
greek yogurt
Plain non-fat Greek yogurt contains 10 grams of protein per 100 grams, but since most single-serving cups of Greek yogurt have about 170 grams of protein, you’ll likely get more — between 16 and 20 grams. Due to the natural fermentation process, Greek yogurt is also a good choice for people with lactose sensitivity. Plus, it’s rich in probiotics. It’s an overall victory.
Quinoa
Quinoa is considered a complete protein suitable for vegetarians – aka. A protein that contains all nine essential amino acids that are critical for metabolism, cognitive function, and immunity. Quinoa contains approximately 14 grams of protein per 100 grams.
cottage cheese
Call it a comeback kid – cheese is cool again. Its nutritional statistics prove its value: per 100 grams of cheese there are about 13 grams of protein. Plus, it contains a lot of calcium. Look for cultured cheese for an extra dose of probiotics.
