Protein is a crucial part of a healthy and balanced diet, and many protein-rich foods can be incorporated into your daily meals to ensure you’re getting enough of it.

Healthy eating is all about getting the proper nutrients from good food sources, including the essential macronutrient known as protein. When it comes to protein, you’re in luck, as you can find many delicious food options that pack a protein punch and are full of other nutrients as well.

Why It’s Important to Get Enough Protein

It is no exaggeration to say that protein makes up who you are. What is often referred to as “protein” is actually many molecules that support your cells, hormones, immune system, and more. Protein also supports muscle recovery after a workout and makes you feel full after a meal to help maintain a healthy weight.

How Much Protein Do I Need?

The general recommendation for how much protein you should consume on a daily basis is 0.8 grams per kilogram of body weight or 10-35% of your daily caloric intake. However, very active people may require up to 2 grams per kilogram of body weight, while pregnant women and older adults should also look to increase their intake.

6 High-Protein Foods to Eat More Of

If you are looking to increase your protein intake, then these six foods are an easy way to make sure you are getting enough for your needs.

1. Eggs

One large egg contains six grams of protein, making an egg dish a great way to get your day off to a good start. In addition to being full of protein, eggs are an excellent source of vitamins, good fats, antioxidants, and minerals needed to stay healthy.

2. Chicken Breast

Not only is one serving of chicken breast (about 85 grams) packed with 27 grams of protein, but chicken breast couldn’t be easier to use in a wide variety of dishes. You’ll never get tired of it and always have something new to try. Plus, chicken provides important B vitamins.

3. Lean Beef

Lean beef is another great way to get a bunch of protein in every bite. One 85-gram serving offers around 25 grams of protein, and you can also use it in dishes ranging from stews to stir-fries to meatloaf. Beef is a great source of minerals like iron and zinc as well.

4. Salmon

Adding fish to your diet is an excellent way to get more variety into your weekly rotation, and salmon, in particular, is a fantastic source of good fats that support heart health. One serving can also provide up to 20 grams of protein.

5. Greek Yogurt

A 200-gram serving of thick and creamy Greek yogurt provides a whole 20 grams of protein, as well as calcium, zinc, vitamin B12, and vitamin A. You can eat Greek yogurt on its own as a snack, enjoy it with fruit or crushed nuts, or incorporate it into smoothies and baked goods.

6. Almonds

Almonds are another protein-rich snack that will make a great addition to your diet if you’re looking for something healthy to munch on between meals. A serving of just 30 grams (about 20 almonds) contains 6 grams of proteins and essential nutrients like fibre and vitamin E.

Give your diet a protein boost and ensure you hit your daily recommended intake with some or all of these tasty and healthy additions.