17 Meals That Have Extra Protein Than a Protein Shake

Protein shakes are a fast and straightforward strategy to increase your protein consumption. Relying on the elements, premade and do-it-yourself shakes often comprise 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 will be bought in bulk, so that you all the time have a high-protein choice readily available for snacking and getting ready simple meals.

Canned tuna is a wonderful choice for individuals seeking to enhance their protein consumption whereas holding their carbohydrate consumption low, similar to these on low-carb diets just like the keto weight loss program. 

Protein: 26 grams per 3-ounce serving

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

Hen breast will 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 robust antioxidant that protects in opposition to mobile injury.

It is a terrific low-carbohydrate, high-protein addition to salads and stir-fries. 

Protein: 25.3 grams per 3-ounce serving

Floor turkey is an efficient supply of B nutritional vitamins, like B6, which is required for greater than 100 enzymatic reactions within the physique. It additionally comprises zinc, which performs a vital 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 sensible choice for these on a funds. 

Protein: 25 grams per cup

Greek yogurt offers 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 provides the bones and tooth construction and regulates nerve and muscle operate, hormone secretion, and blood vessel dilation.

Protein: 18.5 grams per cup

Edamame is a wonderful choice 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 pink blood cells.

Protein: 15 grams per 3-ounce serving

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

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

Protein: 19.7 grams per cup

With slightly below 20 grams of protein per cup, navy beans are top-of-the-line sources of plant-based proteins you may eat.

Navy beans comprise 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 strain regulation.

Protein: 19.9 grams per 100-gram serving 

Tempeh is a vegan-friendly protein supply made out of fermented soybeans. It is also a superb 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 will be loved rather than protein shakes. 

The protein content material of protein bars varies. It is essential to learn diet labels to make sure you select a bar with no less than 10 grams of protein per serving. For instance, a Rise Vegan Sunflower Cinnamon Bar comprises 17 grams of protein, making it a superb choice 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 essential for gastrointestinal and cardiovascular well being.

Protein: 22.6 per 3.75-ounce can 

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

Sardines will 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 offers crucial 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 

Crimson meat, like beef, is likely one of the most protein-packed meals. Beef can also 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 offers B nutritional vitamins and minerals like selenium and phosphorus, making it an all-around wholesome selection.