Hitting your protein target is much easier when your kitchen is stocked with the right foods. Below are the most useful high-protein foods, grouped by type, with approximate protein per typical serving. Values are averages and vary by brand.
Animal proteins
- Chicken breast (cooked, 100 g): about 31 g protein, 165 calories. Lean, versatile and ideal for meal prep.
- Turkey mince, 93% lean (cooked, 100 g): about 27 g protein. Great for tacos, chili and meatballs.
- Canned tuna in water (drained, 100 g): about 26 g protein. Cheap, shelf-stable and ready to eat.
- Salmon (cooked, 100 g): about 25 g protein, plus omega-3 fats.
- Shrimp (cooked, 100 g): about 24 g protein for under 100 calories.
- Lean beef, 95% (cooked, 100 g): about 26 g protein, plus iron and B12.
- Eggs (2 large): about 12 g protein. Budget-friendly and quick to cook.
Dairy
- Greek yogurt, nonfat (170 g): about 17 g protein. Use it in place of sour cream or mayo.
- Cottage cheese, 2% (150 g): about 16 g protein. Blend it into sauces and desserts for a smooth texture.
- Skyr (150 g): about 16 g protein.
- Milk (250 ml): about 8 g protein.
- Parmesan (30 g): about 11 g protein, and a little adds a lot of flavor.
Plant proteins
- Lentils (cooked, 200 g): about 18 g protein and 16 g fiber. One of the cheapest proteins available.
- Chickpeas and beans (cooked, 200 g): about 14 to 18 g protein.
- Firm tofu (150 g): about 18 to 24 g protein depending on firmness.
- Tempeh (100 g): about 19 g protein.
- Edamame (150 g): about 17 g protein.
- Chickpea or lentil pasta (85 g dry): about 20 g protein, roughly double regular pasta.
Convenient extras
- Protein powder (1 scoop, about 30 g): 20 to 25 g protein. Whey, casein and plant blends all work.
- Peanut butter (2 tbsp): about 7 g protein, but also 190 calories, so treat it as a fat source.
- Oats (80 g dry): about 10 g protein, a useful boost at breakfast.
Best value picks
If you’re protein-focused on a budget, build your shopping list around eggs, canned tuna, lentils, beans, chicken thighs or breast bought in bulk, Greek yogurt and a tub of protein powder. Our budget-friendly recipes are built on exactly these foods.
Put them to work
- Tuna & white bean pasta (31 g protein)
- 15-minute garlic shrimp stir-fry (47 g protein)
- High-protein chocolate mousse (24 g protein)
Want 75 more ideas? The High Protein Recipe Book has a recipe for every meal of the day, all with 25 g or more of protein per serving.
