Protein is one of the most essential nutrients for the human body. Whether you’re looking to build muscle, lose weight, or simply maintain a healthy diet, increasing your protein intake is key. In this article, we’ll explore the best foods to get more protein into your diet, both from animal and plant sources. By the end, you’ll have a solid list of go-to foods that can help you meet your protein goals.
Understanding the Importance of Protein
Why Protein is Essential for Your Body
Protein plays a crucial role in nearly every function of your body. It helps repair tissues, build muscles, produce enzymes, and support immune health. Without enough protein, your body would struggle to perform these functions efficiently. It’s like trying to build a house without the necessary materials—things might stand for a while, but they won’t be strong.
How Much Protein Do You Really Need?
The amount of protein you need can vary depending on factors like age, gender, and activity level. On average, it’s recommended to consume about 0.8 grams of protein per kilogram of body weight. For those who are more active, the requirement might be higher—up to 1.6 grams per kilogram. That means for a 70-kilogram (154-pound) person, daily protein needs could range from 56 to 112 grams.
Animal-Based Protein Sources
1. Chicken Breast

Chicken breast is one of the most popular and accessible sources of lean protein. It’s low in fat and packed with high-quality protein, making it ideal for those looking to build muscle or maintain a lean physique.
Why Chicken Breast is a Top Protein Source A 100-gram serving of cooked chicken breast provides around 31 grams of protein with only 165 calories. It’s also incredibly versatile—you can grill it, bake it, or toss it into salads and wraps for a protein-rich meal.
2. Lean Beef

Beef is another excellent protein source, especially for those who enjoy red meat. Opting for lean cuts of beef can give you plenty of protein without excessive amounts of fat.
Nutritional Benefits of Lean Beef A 100-gram portion of lean beef provides around 26 grams of protein. In addition to protein, beef is rich in iron, zinc, and B vitamins, which are important for energy levels and overall health.
3. Salmon and Other Fatty Fish

Salmon isn’t just a protein powerhouse—it’s also loaded with omega-3 fatty acids, which support heart and brain health.
The Protein and Omega-3 Combo A 100-gram serving of cooked salmon provides about 25 grams of protein. The added benefit of omega-3s makes salmon a double-duty food for overall wellness. Other fatty fish, like mackerel and sardines, also offer similar benefits.
4. Eggs
Eggs are often referred to as nature’s multivitamin. They’re inexpensive, easy to prepare, and packed with nutrients, especially protein.
The Versatile Protein Powerhouse One large egg contains around 6 grams of protein. Whether you enjoy them scrambled, poached, or boiled, eggs are a quick and simple way to boost your protein intake.
Plant-Based Protein Sources
5. Lentils and Legumes

If you’re following a plant-based diet, lentils and legumes are your best friends when it comes to protein. They’re rich in fiber, making them doubly beneficial for digestion and heart health.
Why Lentils Are a Vegetarian’s Best Friend A cup of cooked lentils provides around 18 grams of protein, which is quite impressive for a plant-based food. Lentils are also great in soups, stews, and salads, offering versatility and nourishment.
6. Quinoa

Quinoa is unique among plant-based foods because it’s a complete protein, meaning it contains all nine essential amino acids.
A Complete Plant Protein One cup of cooked quinoa offers about 8 grams of protein, making it a great alternative to grains like rice. It’s also gluten-free, which makes it a good option for those with gluten sensitivities.
7. Tofu and Tempeh

Tofu and tempeh are both made from soybeans, and they’re staples in vegetarian and vegan diets due to their high protein content.
Soy-Based Protein for Vegetarians and Vegans A 100-gram serving of tofu provides around 8 grams of protein, while tempeh offers a bit more at 19 grams per 100 grams. These soy products are versatile and can absorb the flavors of whatever you cook them with, making them perfect for stir-fries, sandwiches, or salads.
Dairy-Based Protein Options
8. Greek Yogurt
Greek yogurt is one of the best dairy-based protein options. It’s thicker and creamier than regular yogurt, and it packs a powerful protein punch.
Protein-Packed and Great for Your Gut A 170-gram serving (about ¾ cup) of Greek yogurt contains around 17 grams of protein. Plus, it’s rich in probiotics, which help support a healthy gut.
9. Cottage Cheese

Cottage cheese is often overlooked but is an excellent source of protein, especially for those who enjoy creamy textures.
The Creamy Protein-Rich Option A half-cup of cottage cheese contains about 14 grams of protein. It’s also low in fat and calories, making it an ideal option for those looking to manage their weight.
10. Milk

Milk is a simple yet effective way to increase your daily protein intake. Whether you’re using it in smoothies, cereal, or just drinking it straight, it’s a nutritious option.
A Simple and Effective Protein Boost One cup of milk contains about 8 grams of protein, and it also provides calcium and vitamin D, which are essential for bone health.
Protein-Packed Snacks and Supplements
Protein Bars and Powders
Sometimes, busy lifestyles call for quick and convenient protein sources. That’s where protein bars and powders come in handy.
A Quick and Convenient Way to Boost Protein
Many protein bars contain 10 to 20 grams of protein per serving, while a scoop of protein powder can offer up to 25 grams. These options are great for a post-workout snack or when you’re on the go.
Tips for Increasing Protein Intake Daily
Plan Your Meals Around Protein
One of the easiest ways to increase your protein intake is to plan your meals around protein-rich foods. Start with your protein source, whether it’s chicken, tofu, or lentils, and then build the rest of your meal around it.
Incorporate Protein into Snacks
Adding protein to your snacks can also help you hit your daily goals. Try snacking on Greek yogurt, hard-boiled eggs, or a handful of nuts for a protein boost between meals.
Conclusion
Increasing your protein intake doesn’t have to be difficult. By incorporating a variety of protein-rich foods into your diet, from animal-based options like chicken and salmon to plant-based sources like lentils and quinoa, you can easily meet your nutritional needs. Whether you’re building muscle, losing weight, or just aiming for a healthier lifestyle, protein is a critical component of your success.