10 Foods to Add About 10 Grams of Protein to Your Meals
Protein provides many benefits to the body, so it’s no surprise that protein is a hot topic in the world of health and wellness. Whether you’re looking to gain muscle mass, lose weight or recover from an injury, it’s important to meet your protein requirements. There are many foods that contain protein in our diet in addition to meat. And research shows that consuming more diverse, protein-rich foods can improve health and improve conditions such as high blood pressure. Whether you want to be more mindful of your diet or have a specific health goal in mind, there are some creative and delicious ways to get more protein without considering your diet.
10 ways to add about 10 grams of protein to your meals.
A half cup of Greek yogurt contains about 11 grams of protein. One of the best things about Greek yogurt is that it is versatile. Use it in place of sour cream as a side dish or ingredient in savory dishes, add creaminess and extra protein to smoothies, or use it as a snack on its own.
Whether you use it for tzatziki, creamy lemon pasta with shrimp, or banana protein muffins, Greek yogurt is a great addition to your meal.
Two tablespoons of peanut butter add 8g of protein to your meal or snack.
2 tablespoons can add 8g of protein to your meal. Some of us may tend to eat more than two tablespoons at a time. This means you get more protein and healthy plant fats. Increase your protein intake by adding peanut butter to sliced fruit such as apples and strawberries or whole grain bread instead of jam or butter. Peanut butter is also great for smoothies with peanut sauce, pantry peanut noodles, sweet potato curry and peanut soup. It can also be used in peanut dressing to boost protein in salads.
One egg contains about 6 grams of protein, so it’s a good idea to eat two to add an extra 12 grams of protein.
Luckily, eggs are great for hard-boiling as a side dish, whipping them into batter or omelets, or baking them into delicious muffin egg pans. But that’s not the only reason eggs are good. You can add an egg (or two) to a salad or snack plate for a protein boost. Or toss a frittata with the veggies you need to eat and enjoy a delicious and healthy meal all week long. It can also be used to make two-ingredient, high-protein banana muffins when your fridge is running low. Adding eggs to your diet is a healthy and affordable way to increase protein and nutrition.
A third cup of cottage cheese contains about 9 grams of protein.
Cottage cheese might not be the fanciest food in your fridge, but it’s a great food for boosting your protein intake throughout the day. Depending on your preference, you can top it with sweet ingredients like fruits, nuts, and honey, or savory ingredients like avocado, bacon, tomatoes, and herbs. It can also be a great way to add protein and cream to dishes like mac and cheese, cream dips, and pancakes.
Half a cup of lentils contains about 9 grams of protein.
Lentils are delicious legumes rich in protein and other nutrients like iron, potassium and fiber. They are a satisfying addition to soups, curries, salads and can even be added to smoothies like our Chocolate Banana Protein Smoothie. They are also very affordable, have a shelf life and cook faster than other dried beans.
Whole Grain Products
Two slices of whole-grain bread contain about 11 grams of protein, and one cup of whole-grain pasta contains 9 grams of protein.
When possible, there are several reasons to choose whole grain products. It can help you add fiber, nutrients and protein compared to products containing refined grains.
Whole grain pasta and breads are excellent choices and typically contain twice the protein of refined grains. Other whole grains like brown rice, quinoa, barley, and farro are also great options to include in your diet.
Half a cup of edamame contains 9 grams of protein, and 3 ounces of tofu contains 9 grams of protein.
Soy is a healthy plant protein that deserves a spot on your plate. Not only are they high in protein, but soy products are good sources of fiber, calcium, folate, and iron.
Edamame can be removed directly from the pod, or peeled and added to salads, pasta and fries. Tofu has a variety of culinary uses, from turning eggs into a scramble to adding a silky texture and protein to smoothies.
Two ounces (or 4 tablespoons) of chia seeds contain about 10 grams of protein.
Chia seeds may be small, but they are full of nutrients. Four tablespoons is probably more than most of us eat at one time, but sprinkling them throughout the day can increase your protein and fiber intake.
Similar to overnight oats, chia seeds can be used to make chia pudding with any flavor or spice you like. They can also be added to smoothies, sprinkled on toast, or added to baked goods, salads and more as a crunchy addition.
A quarter of a 6-ounce can of fish such as tuna or salmon contains 10 grams of protein.
As with meat and other fish, canned small fish can be very helpful when it comes to protein and nutrition. Keeping canned tuna in your pantry makes it easy to quickly prepare high-protein, nutritious meals, and is much more affordable than fresh or frozen fish.
Add canned fish to salads or sandwiches, or use canned fish to dip vegetables. Adding canned fish will not only help you increase your protein intake, but it can also improve the nutrition of your overall diet.
A spoonful of nutritional yeast contains about 8 g of protein.
If you’ve never used nutritional yeast, the taste will be similar to that of umami-rich cheese flour (without the milk). Nutritional yeast can be added to dishes such as salad dressings and spice mixes, and used as a plant-based alternative to Parmesan cheese.
You can even sprinkle it on popcorn for a movie-quality snack loaded with protein and nutrients. As with other high-protein foods like chia seeds and canned fish, a little is enough.