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Protein plays a vital role in any balanced diet, and diversifying your protein sources can make it more enjoyable and efficient. This ensures you consistently meet your protein needs. “The best protein sources are complete proteins, containing all nine essential amino acids—key molecules that build muscle and support overall health,” explains Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT. “These differ from sources that may only provide some essential amino acids.”
When adding protein to your diet, focus on two main categories: plant-based proteins and animal-based proteins, both of which are complete proteins.
You don’t need to consume all your protein in one sitting. Distributing your protein intake throughout the day is the healthiest approach. “Including protein in every meal enhances amino acid utilization, unlike consuming your daily requirement in a single meal,” says Garcia-Benson.
Ready to optimize your protein intake? Discover some of the best protein sources that you can incorporate into your daily meals in countless creative ways.
Chicken
Chicken is a fantastic, low-fat animal protein, offering approximately 38 grams of protein per cup. For boneless, skinless chicken breasts or any chicken cut, marinating is a simple way to prepare meals in advance. “I enjoy marinating chicken before grilling, baking, or pan-searing it,” says Garcia-Benson. “A quality marinade not only enhances flavor but also softens the meat.” Whether store-bought or homemade, marinades are effective, and chicken can be marinated in the refrigerator for a few hours or overnight.
Greek Yogurt
Having a container of Greek yogurt in your fridge is a great way to incorporate protein into your meals throughout the day. “Greek yogurt is a flexible protein option that works in both sweet and savory recipes,” says Garcia-Benson. “For something sweet, try layering it in a parfait with fresh berries and a dash of granola, nuts, or seeds. It’s also perfect as a smoothie base. For a fun dessert, freeze Greek yogurt blended with fruit and dark chocolate to make a tasty bark. On the savory side, it’s ideal for dips, salad dressings, and marinades.” A standard 150-gram serving of nonfat Greek yogurt provides around 16 grams of protein, along with 15 percent of your daily calcium needs.
Soybeans
Alex Walker/Getty Images“Packed with nutrients and protein, beans are incredibly versatile in the kitchen,” says Garcia-Benson. “They can be served as a side dish, enhance the richness of soups and stews, act as the main component in dips, or provide texture and nutrition when tossed into salads.” Soybeans, or edamame, stand out as an exceptional protein source. A cup of cooked soybeans delivers 31.3 grams of protein, as reported by the USDA.
Cannellini Beans
Cannellini beans, also called white kidney beans, are highly adaptable. Incorporate them into soups, salads, wraps, and even pasta dishes. They’re perfect for quick weeknight meals since they’re readily available canned and pre-cooked. A half-cup serving offers eight grams of protein, according to the USDA.
Peanuts
Nuts are a convenient protein source for busy moments. “Although many plant-based proteins like beans, nuts, and seeds are incomplete, they remain highly beneficial,” says Garcia-Benson. “Pairing different plant foods ensures you get all essential amino acids.” Peanuts provide seven grams of protein per one-ounce serving, as noted by the USDA.
Almonds
Almonds are a simple, portable snack on their own. For a more flavorful option, mix them into a custom trail blend with ingredients like mixed nuts, chocolate chips, raisins, and dried fruits. A one-ounce serving of almonds offers six grams of protein, according to the USDA.
Tofu
Whether you eat meat or not, tofu is an excellent protein source, providing approximately 10 grams of protein per half-cup serving. “Certain plant-based options, such as tofu, are also complete proteins,” says Garcia-Benson. Tofu can be prepared in various ways—grilled, air-fried, or steamed. Soft tofu can even be eaten raw, and it’s a versatile substitute in countless meat-based recipes.
Seeds
Seeds are a fantastic protein source to enjoy during or between meals. “Including protein in snacks helps curb hunger and maintain steady energy levels,” says Garcia-Benson. While seeds may have less protein than animal sources, they’re rich in additional nutrients that make them a valuable part of your diet. “Plant-based proteins often provide extra benefits like fiber and essential micronutrients, making them vital for a nutrient-rich diet,” adds Garcia-Benson. Hemp seeds, sunflower seeds, chia seeds, and sesame seeds are all excellent plant-based protein options. For example, sprinkle hemp seeds, which offer nine grams of protein per three tablespoons, over a bowl of yogurt.
Eggs
Eggs are a beloved breakfast staple for good reason: they’re a complete protein, delivering six grams of protein per egg, along with essential amino acids that kickstart your body and brain in the morning. For a quick protein fix, keep hard-boiled eggs in your fridge or microwave-poach an egg to add to avocado toast, stews, or any dish that pairs well with a runny yolk (which is almost everything).
Fish
Fish is an excellent source of complete protein, offering a wide variety of options to keep your meals interesting. Whether you stick to your go-to weeknight salmon bowl or experiment with sardines, which provide about 18 grams of protein per can (or your preferred tinned fish), fish is versatile. Enjoy sardines on crackers for a quick high-protein snack, or add a scoop of tuna salad to your favorite green salad for an extra protein boost.
Seafood
Incorporating more aquatic animals into your diet is a great way to enhance your health. Shellfish, like shrimp, are particularly rich in protein. A cup of cooked shrimp offers approximately 25 grams of protein, as reported by the USDA. For a protein-packed meal, try our Shrimp With Marinated White Beans recipe.
