Eat oatmeal in the morning. Uncooked oats have 10 grams of protein per cup, making them a healthy breakfast. Its health benefits increase. Popular overnight oats—have you baked them? Your favorite breakfast is here.
Oatmeal
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Poor cottage cheese is neglected. Providing 12 g of protein and 100 calories per ½ cup, it's a healthy midday snack and calcium source. Cottage cheese pairs well with fruit, but be creative. It can replace avocado in low-protein foods like cottage cheese pancakes and toast.
Cottage Cheese
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Chicken or egg first? However, with 25 g in 4 ounces (about your palm), this bird is one of the most versatile lean proteins. Sick of your usual chicken? Add some excitement with one of our high-protein chicken recipes.
Chicken
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Black beans are ideal for non-cooking protein. Keep some cans in your pantry to drain and rinse tacos, nachos, and soup. A ½ cup serving offers 7 g of protein, 100 calories, and 2 mg of iron, making it suitable for vegetarians and vegans.
Black Beans
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Fatty fish provides more than heart-healthy omega-3s. Raw tuna has 20 grams of protein per 3-ounce serving, and cooked tuna has 33 grams per can. Either way, this tasty fish should be on your restaurant or pantry list.
Tuna
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Tofu is cheap and flexible. Soy-based protein absorbs marinades, has different textures, and can't be overcooked or undercooked. Fortified 3-ounce servings have 90 calories, 9 grams of protein, fiber, iron, and calcium.
Tofu
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This turkey isn't just for Thanksgiving. Turkey isn't as popular as chicken, but its nutrition is similar. Its 25 grams of protein per 4-ounce serving make it a good chicken substitute in most dishes.
Turkey
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Tempeh tastes like meat and is chewy fermented soybeans. Its 170 calories and 16 grams of protein per 3-ounce serving make it a good vegan sandwich base and Buddha bowl addition. Fermentation creates gut-healthy probiotics.
Tempeh
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One snackable container can hold so much protein. One cup of plain low-fat Greek yogurt has 20 grams of protein and 150 calories. You'll boost your meal or snack with probiotics and calcium.
Greek Yogurt
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Lentils are powerfully nutritious, providing 9 grams of protein per ½ cup cooked serving. For about 115 calories, you'll get 8 grams of filling fiber, 3 mg of iron, and a healthy dose of potassium.
Lentils
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Good old cow's milk has one advantage over almond milk? Each 8-ounce serving contains 8 grams of protein. Nine essential vitamins and minerals, including calcium and vitamin D. Soy milk has similar protein content for vegans.
Milk
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Want to spice up meals? Include quinoa. This nutty starch has protein and nutrients. Each cup of cooked quinoa contains 8 grams of protein. Rizzo claims zinc, magnesium, iron, and folate. Under 15 minutes from kitchen to table with this versatile ingredient.
Quinoa
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Chickpeas provide nearly 15 grams of protein, 12 grams of fiber, and 5 grams of iron if you skip beef. Roast them for a snack or add them to your salad.