13 Foods That Pack a Protein Punch

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Want to nourish your body with a powerhouse nutrient that does everything from support beautiful hair to build lean muscle? Then it’s time to put healthy protein foods on the menu. Start eating these 13 foods that pack a protein punch.

1. Salmon
A 3-ounce piece of wild salmon offers a superfood serving when it comes to foods high in protein—about 21 grams, or nearly half the recommended daily intake for women. (Hint: wild salmon has slightly more protein than farm-raised.) Check it out in this super-easy recipe for Blackened Sockeye Salmon.

2. Tuna
With 25 grams of protein in each serving, tuna is a protein foods champ that’s easy to prep for lunch, dinner, or even a snack. Power up over lunch with Jalapeno Lime Tuna Salad.

3. Tilapia
One tilapia fillet has about 23 grams of protein, so get your protein boost in recipes like this Baked Tilapia with Spicy Tropical Salsa.

4. Ground Turkey
Nourish your body with 21 grams of protein in every serving of ground turkey. Put a spin on traditional meatloaf recipes with our Slow Cooker Turkey Loaf.

5. Chicken Breast
Your cells and muscles will love the 30 grams in each half breast. Find your protein power in this Mediterranean Stuffed Chicken Breast.

Skinny Peanut Butter-Yogurt Dip

6. Greek Yogurt
This SkinnyMs. favorite delivers 17 grams per serving and works in so many meals. Snack yourself happy with Peanut Butter-Yogurt Dip.

7. Quinoa
Quinoa provides high-quality protein that fills you with nutrition instead of fat and cholesterol. Put Brussels Sprouts and Mushroom Ragout with Crispy Quinoa on the menu this week.

8. Edamame
This cooked green soybean is a delicious way to add protein to your diet. It delivers 11 grams in about one cup (in the pods)—pretty impressive for a little green veggie! Give it a go in Citrus Quinoa Salad.

Chickpea and Tomato Salad with Grilled Chicken

9. Chickpeas
Little bean, big protein! A half cup delivers 7 grams, making them a healthy addition to soup and chili recipes. Also try them in Chickpea and Tomato Salad with Grilled Chicken.

10. Legumes
Chickpeas aren’t your only option. Foods high in protein, like any legume, are a smart addition to menu planning. Give them a go in Southwestern Black Bean Casserole.

11. Low-Fat Cheese
You don’t need to eliminate dairy when you want to lose weight and feel fit. Try protein-rich cheese in Spicy Four Cheese Pasta.

Avocado Breakfast Pizzas

12. Eggs
Eggs, in moderation, are a healthy protein source for most people. One large egg offers 6 grams of protein. Start your day with delish Avocado Breakfast Pizzas.

13. Soy
It delivers protein, but it also offers heart-healthy omega-3 fatty acids. Try it in recipes with tofu, a soy-based food. Enjoy Spicy Grilled Tofu with Szechuan Vegetables.

Do you have a healthy go-to protein food? Please share in the comment section below.

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