Is more protein on the menu for you? 

There are plenty of excellent reasons to add more protein to your diet. If you’re looking to build muscle and improve and improve your athletic performance, protein is integral. And for vegetarians and vegans, it’s important to keep an eye on protein consumption, recognizing that it can be a little tougher to get on a meat-free diet. Plenty of other common diets also recommend high levels of protein for the best results. 

Whatever your reason, we’re here to help. Here are our favorite nutrient-rich, natural sources of protein.

Eggs

You really can’t go wrong with eggs. Vegetarian, versatile, and high in protein, you can enjoy them in many different forms at any time of day. And with 6-7g of protein in every egg, the nutritional value adds up fast.

Nuts

Keeping a variety of nuts on hand is an excellent way to pack in some extra protein throughout your day. Different nuts vary in protein levels, but some of the best choices are almonds (21.2g per 100g) and pistachios (21.1g per 100g). Of course, you can eat them by the handful, but they’re also a perfect add-in for oatmeal, salads, baked goods, and even main dishes like pasta. Walnut penne, anyone?

Quinoa

Although it’s a favourite for vegetarians and vegans, quinoa is a great source of protein for everyone. Use it as a base for a lunchtime salad, cook it up as a side dish at dinner, or try cooking a healthy quinoa fritter as a fun snack idea. A cup of cooked quinoa contains about 8g of protein, making it an ideal addition to your protein-rich diet.

Lentils

Don’t sleep on lentils! They come in a variety of options, and they take on the flavour of any dish they’re in. Best of all, lentils are super high in protein. One cup of lentils has a stunning 19.7g of protein—nearly half of what an average adult requires each day. Cook up your lentils in a curry, salad, or a nutritious soup.

Oats

You didn’t expect to see these on here, did you? As the healthiest grain out there, oats are also a good source of protein with nearly 6g per cup cooked. This stick-to-your-ribs food is perfect with a handful of nuts, half a cup of mixed berries, or even a sprinkle of brown sugar. What a perfect way to start your day!

Greek yogurt

We would be remiss if we didn’t mention Greek yogurt, the creamy and satisfying snack that packs tons of protein. In fact, just half a cup of the stuff provides 12g. Eat it straight, flavoured, or mixed with your favourite granola.

Chicken breast

Chicken breasts undoubtedly must be included in any conversation about protein. With 54g in your average chicken breast, it’s a go-to for folks who are attempting to increase their protein intake. The key with chicken? Don’t be afraid to jazz it up. Liberally apply sauces, spices, and marinades for maximum enjoyment.