Protein-rich foods to include in your diet

Are you looking to boost your energy, and improve your muscle mass and overall health?

One of the most effective ways to achieve this is by incorporating protein-rich foods into your diet. Protein is essential for maintaining and building muscle mass, repairing tissues, and supporting overall health. In this blog post, we will be exploring some delicious and easy-to-prepare options that you can add to your diet to increase your protein intake. So, whether you’re a fitness enthusiast, a busy professional, or just looking to improve your health, this post is for you. Let’s get started on our journey to a healthier and stronger you!

Protein is an essential nutrient that plays a crucial role in maintaining and building muscle mass, repairing tissues, and supporting overall health. If you’re looking to increase your protein intake, incorporating more protein-rich foods into your diet is a great place to start.

In addition to protein, many protein-rich foods also contain other important nutrients such as vitamins and minerals.

Here are some examples of protein-rich foods and the nutrients they contain:

Chicken breast:

Chicken breast is a lean protein source that’s easy to cook and versatile in flavor. It contains around 26 grams of protein per serving of 3.5 ounces (100 grams). It’s also a good source of niacin and vitamin B6. Grilled, baked or sautéed chicken breast can be added to salads, sandwiches, pasta dishes, and soups.

Greek yogurt:

Greek yogurt is an excellent source of protein, with around 17-20 grams per cup. It’s also a good source of calcium, vitamin B12, and probiotics. Greek yogurt can be eaten as a snack, breakfast or as an ingredient in baking, smoothies, and dips.


Eggs are an excellent source of protein, with around 6 grams per large egg. They’re also a good source of healthy fats, vitamin D, and vitamin B12. Eggs can be scrambled, fried, poached or hard-boiled and added to sandwiches, salads, and breakfast dishes.


Lentils are a great plant-based protein source, with around 18 grams per cup. They’re also high in fiber, iron, and folate. Lentils can be used in soups, stews, curries, and salads.


canned tuna isolated on orange background / Canned soy free albacore white meat tuna packed in water

Tuna is a great source of lean protein and is also low in fat. It contains around 25 grams of protein per 3.5 ounces (100 grams) serving and is also rich in omega-3 fatty acids, vitamin B12, and niacin. Tuna can be enjoyed as a salad, sandwich, or in sushi roll.

Cottage Cheese:

Cottage Cheese is a great source of protein, with around 14 grams per 1/2 cup (115 grams) serving. It’s also a good source of calcium and phosphorus. Cottage cheese can be eaten as a snack, breakfast, or as an ingredient in baking and dips.

Protein Powder:

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Protein powder is a convenient and easy way to increase your protein intake. It can be added to smoothies, oatmeal, and baked goods. Protein powder is available in a variety of forms such as whey, casein, pea, soy, and hemp.

How much should be the protein intake per day?

The amount of protein that an individual needs can vary depending on factors such as weight, height, and level of physical activity. A general recommendation is to aim for 0.8 grams of protein per kilogram of body weight per day. For example, a sedentary woman who weighs 68 kilograms (150 pounds) should aim for around 55 grams of protein per day.

It’s important to note that these are general recommendations, and an individual’s specific protein needs may vary depending on their health status, age, and other factors. Consulting a registered dietitian or healthcare professional can help you determine the right amount of protein for you.

Are you looking to make positive changes to your eating habits but don’t know where to start? Our latest blog post “How to Change Your Eating Habits” is tailored to help readers like you make sustainable changes to their diet.

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