5 great protein sources

1. Eggs

• Protein per egg: ~6–7 grams

• Why it’s great: Eggs are a complete protein, meaning they contain all nine essential amino acids. They’re also rich in nutrients like choline, B vitamins, and healthy fats.

• How to use: Boiled, scrambled, poached, or added to salads and stir-fries.

  
  

2. Chicken Breast

• Protein per 3 oz (cooked): ~26 grams

• Why it’s great: Lean, high-protein, low-fat, and easy to prep in bulk. It’s a go-to for muscle-building meals.

• How to use: Grilled, roasted, or shredded in bowls, wraps, and salads.

  
  

3. Greek Yogurt (Plain, Nonfat or Low-Fat)

• Protein per 1 cup (nonfat): ~20 grams

• Why it’s great: Greek yogurt is packed with protein and probiotics, which support gut health. It’s also a great snack or breakfast base.

• How to use: Mix with fruit, oats, honey, or use in smoothies and dips.

  
  

4. Lentils

• Protein per 1 cup (cooked): ~18 grams

• Why it’s great: A plant-based powerhouse, lentils also offer fiber, iron, and complex carbs. Great for vegetarians and vegans.

• How to use: In soups, stews, salads, or curry dishes.

  
  

5. Salmon

• Protein per 3 oz (cooked): ~22 grams

• Why it’s great: Salmon is not only rich in protein, but also provides heart-healthy omega-3 fatty acids, which help reduce inflammation.

• How to use: Grilled, baked, or pan-seared with veggies or grains.