Protein is an essential nutrient that helps your body build and repair tissues, maintain muscle and support many everyday functions.
Protein-rich foods can also help meals feel more satisfying, which is one reason they are often included as part of a balanced diet.
Here are 10 nutritious high-protein foods you can easily add to your meals.
1. Eggs 🥚
Eggs are an easy and versatile source of high-quality protein.
One large egg provides roughly 6 grams of protein, along with nutrients including vitamin B12, selenium and choline.
Try them boiled, scrambled or added to salads and sandwiches.
2. Greek Yogurt 🥣
Greek yogurt typically contains considerably more protein than regular yogurt.
Depending on the product, a serving can provide around 15–20 grams of protein.
Pair plain Greek yogurt with berries, nuts or oats for an easy breakfast or snack.
3. Chicken Breast 🍗
Chicken breast is one of the most popular lean protein sources.
A cooked 3-ounce serving provides roughly 26 grams of protein.
Grilled or baked chicken can easily be combined with vegetables, rice or potatoes for a balanced meal.
4. Cottage Cheese 🧀
Cottage cheese is another protein-rich dairy option.
One cup can contain more than 20 grams of protein, although the exact amount varies between products.
It can be eaten with fruit, vegetables or whole-grain toast.
5. Tuna 🐟
Tuna provides plenty of protein while being easy to add to quick meals.
A typical 3-ounce serving of canned tuna can contain around 20 grams of protein.
When eating fish regularly, variety is important because mercury levels differ between species.
6. Lentils 🌱
Protein doesn’t have to come from meat.
Cooked lentils provide around 18 grams of protein per cup and are also an excellent source of dietary fiber.
Add them to soups, salads, curries or grain bowls.
7. Beans 🫘
Black beans, kidney beans and other varieties provide both plant protein and fiber.
A cup of cooked beans can provide roughly 15 grams of protein, depending on the variety.
They’re inexpensive, filling and easy to use in many meals.
8. Salmon 🐟
Salmon combines high-quality protein with beneficial omega-3 fatty acids.
A cooked 3-ounce serving generally provides around 20–22 grams of protein.
It can be paired with vegetables, potatoes, rice or a fresh salad.
9. Peanuts and Peanut Butter 🥜
Peanuts provide plant protein along with healthy unsaturated fats.
Two tablespoons of peanut butter generally contain around 7 grams of protein.
Choose products with little or no added sugar when possible.
10. Oats 🌾
Oats aren’t usually thought of as a high-protein food, but they can contribute meaningful protein to breakfast.
A cup of cooked oatmeal contains around 6 grams of protein.
Adding Greek yogurt, milk, nuts or seeds can significantly increase the meal’s total protein.
How Much Protein Do You Need?
Protein needs vary depending on factors such as body size, age and activity level.
Instead of relying on one food, aim for a varied diet that includes protein alongside vegetables, fruits, whole grains and healthy fats.
Small changes — such as adding eggs at breakfast, beans to lunch or Greek yogurt as a snack — can make it easier to include protein throughout the day.