A 3-ounce (85 grams) serving of chicken breast provides around 25 grams of protein. It's a lean source of protein that’s low in fat, making it a great choice for muscle-building and maintaining a healthy diet.
Like chicken, turkey breast is another lean meat with a high protein content. A 3-ounce (85 grams) serving contains approximately 24 grams of protein, making it a great alternative to eggs.
Cottage cheese is packed with protein, with about 11 grams of protein per half-cup (120 grams). It's also rich in casein protein, which digests slowly, keeping you feeling full for longer.
Greek yogurt offers around 10 grams of protein per 100 grams (about 3.5 ounces), which is higher than regular yogurt. It’s a versatile food that can be eaten alone, added to smoothies, or used in recipes.
A 3-ounce (85 grams) serving of canned tuna provides about 20 grams of protein. It's low in fat and an excellent source of omega-3 fatty acids, making it a nutritious, high-protein option.
Lentils are an excellent plant-based protein source. A half-cup (90 grams) serving of cooked lentils provides about 9 grams of protein, making it a perfect meat substitute for vegetarians and vegans.
Tofu, a soy-based product, is another great plant-based protein source. A 3-ounce (85 grams) serving contains around 8 grams of protein. It’s highly versatile and can be used in a variety of dishes, from stir-fries to smoothies.