Oatmeal is a popular and nutritious breakfast option, with one cup of uncooked oats containing 10 grams of protein. Additionally, oats are rich in beta-glucan, a type of fiber known to reduce cholesterol levels.
Cottage cheese is a versatile and underappreciated high-protein food. With approximately 12 grams of protein and only 100 calories per half-cup, it makes for a satisfying snack rich in calcium. Cottage cheese can be incorporated into smoothies
Chicken is a staple lean protein source, offering 25 grams of protein in a 4-ounce serving. Its versatility makes it suitable for various dishes, from salads and soups to tacos and grain bowls. Chicken thighs, in particular, are a favorite for stir-fries
Black beans are a convenient protein source that doesn't require cooking. Each half-cup serving provides 7 grams of protein, 100 calories, and 2 milligrams of iron, making them an excellent option for vegetarians and vegans.
Tuna is more than just a source of heart-healthy omega-3 fatty acids. A 3-ounce serving of raw tuna contains 20 grams of protein, while a can of cooked tuna packs an impressive 33 grams. Whether fresh or canned, tuna is a protein powerhouse
Tofu is a budget-friendly and adaptable protein source. A 3-ounce serving provides 9 grams of protein and 90 calories, along with fiber, iron, and calcium if fortified. Tofu's variety of textures allows it to blend seamlessly into soups and stews or be cubed
Turkey offers a similar nutrition profile to chicken, with 25 grams of protein in a 4-ounce serving. It's a great alternative to chicken and can be used in many dishes beyond Thanksgiving.
Tempeh, a fermented soybean product, mimics the texture of meat and is rich in protein and probiotics. A 3-ounce serving contains 16 grams of protein and 170 calories, making it a nutritious base for vegan dishes.