Right now, protein is hot, hot, hot. Muscle, hormones, and enzymes in our bodies are all built with the help of protein. In addition to promoting healthy skin and hair growth, protein also keeps our skin appearing young.

Because it takes longer to digest and is less likely to produce blood sugar rises than simple carbohydrates, protein is also highly satisfying. Although the majority of us get enough protein, we might not always spread it out throughout the day. Most of us tend to consume more protein at lunch and dinner than at breakfast or snacks.


Each cup of this protein-rich whole grain contains 8 grams of protein. Quinoa also contains all nine necessary amino acids, making it a rare complete plant protein. Not to add, quinoa cooks up quickly and provides 5 grams of essential fiber per cup.


A powerful protein for vegans and vegetarians is tofu. If you don’t think you enjoy tofu, it’s possible that you haven’t prepared it properly (see our top advice for making tofu truly excellent). Being a very adaptable protein, tofu may be used in a variety of dishes and cuisines. Smoothies are fantastic with firm tofu, and stir-fries and soups benefit from its addition of protein.

Cheddar cheese

In terms of protein content, one ounce of cheese just barely beats an egg, but it contains more. It turns out that cheese is healthier than we previously believed. Cheese has a terrible reputation for being heavier in saturated fat and sodium. On its alone, it makes a fantastic snack (or as part of an awesome cheese board).


Almonds have a lot of fat, but it’s heart-healthy fat, which is beneficial for you and keeps you feeling full. A 1-ounce serving of them has 6 grams of protein, making them a protein-rich food as well. Try adding slivered almonds to your salad or nut butter on toast.

Black beans

Black beans, or beans in general, are frequently disregarded as a source of protein. But beans are a terrific source of the satisfying nutrient, whether you use them as taco filling, toss them into soup, or whirr them into dips. Chickpeas and kidney beans aren’t far behind with 8 grams of protein in a half cup of cooked lentils. Since most of us don’t get enough fiber, eating more beans is an excellent place to start. Beans provide a protein-fiber one-two punch.