17 Meals That Pack Extra Protein Than Your Protein Shake

Protein shakes are a fast and straightforward solution to increase your protein consumption. Relying on the substances, premade and selfmade shakes often include 15-20 grams of protein.

Nonetheless, loads of complete meals provide simply as a lot protein—if no more!

Protein: 23.5 grams per cup

Cottage cheese can be utilized as a high-protein snack or added to meals like eggs, pancakes, and dips to spice up their protein content material.

Along with protein, cottage cheese is wealthy in nutritional vitamins and minerals, like B12, calcium, and selenium.

Protein: 20.1 grams per 3-ounce serving

Canned tuna is shelf-stable and might be bought in bulk, so that you at all times have a high-protein possibility readily available for snacking and making ready simple meals.

Canned tuna is a wonderful possibility for individuals trying to enhance their protein consumption whereas maintaining their carbohydrate consumption low, equivalent to these on low-carb diets just like the keto food plan. 

Protein: 26 grams per 3-ounce serving

Hen breast is likely one of the finest sources of protein you possibly can eat. It is also a very good supply of important nutritional vitamins and minerals like B nutritional vitamins, zinc, and selenium.

Hen breast might be made into high-protein snacks like hen salad or used as a protein supply for easy, high-protein lunch and dinner recipes. 

Protein: 20.4 grams per 3-ounce serving

Shrimp is excessive in vitamins like vitamin B12, selenium, and astaxanthin, a strong antioxidant that protects towards mobile injury.

It is an ideal low-carbohydrate, high-protein addition to salads and stir-fries. 

Protein: 25.3 grams per 3-ounce serving

Floor turkey is an effective supply of B nutritional vitamins, like B6, which is required for greater than 100 enzymatic reactions within the physique. It additionally accommodates zinc, which performs an important position in your immunity.

Protein: 19.6 grams per 3-ounce serving

Salmon is wealthy in nutritional vitamins and minerals like B12, selenium, and potassium, in addition to the omega-3 fat docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These assist regulate irritation and help your immunity.

Canned salmon is shelf-stable and extra inexpensive than recent salmon, making it a good selection for these on a funds. 

Protein: 25 grams per cup

Greek yogurt supplies greater than twice the quantity of protein present in common yogurt, making it a better option when making an attempt to extend your protein consumption.

It is also filled with important vitamins like calcium, which supplies the bones and enamel construction and regulates nerve and muscle operate, hormone secretion, and blood vessel dilation.

Protein: 18.5 grams per cup

Edamame is a wonderful possibility for these on plant-based diets who need a simple supply of protein so as to add to meals and snacks.

It is also excessive in fiber, which helps and protects intestine well being, and folate, a B vitamin required for DNA synthesis, mobile division, and the maturation of crimson blood cells.

Protein: 15 grams per 3-ounce serving

Seitan is a plant-based protein supply comprised of gluten, a gaggle of proteins present in wheat.

Its chewy, meat-like texture makes it a preferred vegan-friendly meat substitute for stir-fries, sandwiches, and different dishes.

Protein: 19.7 grams per cup

With just below 20 grams of protein per cup, navy beans are among the best sources of plant-based proteins you possibly can eat.

Navy beans include a number of nutritional vitamins and minerals however are particularly excessive in folate, iron, selenium, and magnesium. Magnesium is a mineral wanted for blood sugar and blood stress regulation.

Protein: 19.9 grams per 100-gram serving 

Tempeh is a vegan-friendly protein supply comprised of fermented soybeans. It is also a very good supply of B nutritional vitamins and minerals like iron, magnesium, and manganese.

Tempeh has a agency, meaty texture and can be utilized as a plant-based protein in vegetarian and vegan dishes.

Protein: 17 grams per bar

Protein bars are moveable, simple to eat, and might be loved rather than protein shakes. 

The protein content material of protein bars varies. It is necessary to learn diet labels to make sure you select a bar with not less than 10 grams of protein per serving. For instance, a Rise Vegan Sunflower Cinnamon Bar accommodates 17 grams of protein, making it a very good possibility for rising protein consumption. 

Protein: 17.9 grams per cup

Lentils present fiber, B nutritional vitamins, and minerals like magnesium, zinc, iron, and potassium. Fiber is necessary for gastrointestinal and cardiovascular well being.

Protein: 22.6 per 3.75-ounce can 

Sardines are tiny fish which might be exceptionally nutritious. They include a number of important nutritional vitamins and minerals, like vitamin E, iron, B12, and calcium.

Sardines might be loved on their very own as a protein-rich snack or added to salads, soups, pasta, or pizza for a lift of protein. 

Protein: 20.8 grams per 3-ounce serving 

Organ meats, like hen liver, are excessive in protein. Hen liver additionally supplies important nutritional vitamins and minerals, like B12, vitamin A, iron, and folate.

Attempt including hen liver to salads and stir-fries, substituting it for extra frequent protein sources like turkey, hen, and steak. 

Protein: 23.5 grams per 3-ounce serving 

Pink meat, like beef, is likely one of the most protein-packed meals. Beef can be wealthy in nutritional vitamins and minerals, like iron.

You possibly can incorporate it into many recipes, together with burgers, pasta sauces, and sandwiches.

Protein: 19.4 grams per 3-ounce serving

Cod is a mild-tasting fish that is excessive in protein. It additionally supplies B nutritional vitamins and minerals like selenium and phosphorus, making it an all-around wholesome selection.

Whereas protein shakes are handy, many complete meals, like cottage cheese, shrimp, tuna, and lentils, are simply as protein-packed and might be extra satisfying. Attempt including them to your meals to get your every day dose of protein!