The Master List of Protein-Rich Foods 🍽️ (+ 13 Easy Ways to Sneak More In)

a foolproof guide to boosting your protein intake with simple, everyday tricks.

If you scroll your algorithm for even just a few minutes, you’ll probably see at least one video encouraging you to eat more protein.

Everywhere we turn, influencers, body builders, healthcare providers, and beyond are telling us the importance of this macronutrient.

Do you want to know my honest opinion as a registered nurse and DNP?

While I usually view wellness fads with skeptical eyes, this is one of the most grounded, least over-hyped trends I’ve seen in a while.

And, no, you definitely don’t need to go full carnivore diet (🙄), track every single food you eat, scarf down copious amounts of meat, or aim for a zillion-and-nineteen grams of protein a day.

…But it is a big deal.

Protein is not just a buzzword; it’s a foundational pillar of a well-balanced diet.

So, what’s all the hype about protein, you may be asking?

• Protein supports muscle growth and recovery: After exercising, protein helps to rebuild & repair muscle tissue, promoting strength and recovery. (Schoenfeld et al., 2013). In other words, it ensures that all the hard work you’re putting in at the gym actually leads to real muscular progress.

• It helps curb hunger and boost satiety: High-protein meals help tame your appetite and leave you feeling satisfied for longer, supporting steady weight management (Leidy et al., 2015). Basically, protein helps you feel FULL & satiated after you eat.

• Protein steadies your blood sugar: Pairing protein with carbs helps to slow digestion, which helps steady blood sugar spikes for more balanced energy (Van Loon et al., 2000). This can be especially important for people with diabetes, insulin resistance, PCOS, etc.!

• It gives your metabolism a kick: Protein takes more energy to digest than fats or carbs, which gives your body a small calorie-burning advantage (Westerterp-Plantenga et al., 2009).

• It helps with skin, hair, & nails: Collagen peptides, which are derived from protein, improve the appearance of skin, hair, and nails by enhancing elasticity. (Proksch, Schunck, Zague, & Degwert, 2014)

• Protein is vital for immune health: Especially relevant this time of year! Antibodies, which are crucial for fighting infections, are made from protein—making them essential for a strong immune system (Nakamura et al., 2009)

And, beyond the science, I’ve seen the impact of increased protein firsthand with my health coaching clients and in my own life: more more stable blood sugar levels, improved energy, more stable weight, more defined muscle tone, and beyond! While it may seem overhyped, protein truly does do so much good within the body.

One of my favorite parts? With protein, you’re focused on ADDING to your diet.

Instead of constantly thinking about restricting or cutting calories, it’s about asking, 'how can I add more protein to this meal?'

It’s such an empowering, abundant mindset shift— especially after decades of diet culture telling us to eat less.

And, today, I am going to teach you how to embrace protein in your everyday life!

First, we’ll break down whole food options ranked by protein per calorie—basically, the best bang for your buck. (Because while, yes, broccoli technically has protein, I’m not about to eat 8 cups to hit my protein goal 😉). This part is free and available to everyone—enjoy!

Then, for my paid subscribers, I’m sharing 13 REALISTIC tips on how to sneakily get more protein into your everyday life (without losing your mind.) These hacks are the specific, behind-the-scenes methods to how I consistently hit 100+ grams of protein per day— in a way that’s totally stress-free.

Quick note— you’ll see that I’ve focused on whole food sources of protein, rather than more packaged or processed options.

Here’s why: not all proteins are created equal. Whole foods tend to offer the best bioavailability, meaning your body can absorb and use them most effectively. Because, while your body can produce some amino acids on its own, there are nine essential ones that you can only get through food—

• Animal-based proteins like meat, eggs, and dairy (and some plant-based options like quinoa) are considered "complete" proteins because they contain all nine essential amino acids.

• Most plant-based proteins, like beans or nuts, are "incomplete," which might sound intimidating but just means they don’t contain the full range of amino acids. (The good news? You can pair different plant proteins throughout the day to get all nine.)

How much protein should you aim for? The current guidelines are a bit outdated (in my opinion) and suggest a mere 0.36 grams per pound of body weight, which would recommend a 175-pound person have just 63 grams a day (175 lb x 0.36 = 63).

But from what I’ve personally seen and experienced, most people generally feel better when they’re closer to 100 grams+ per day.

That said—as always— people loveee to view health in the extremes, with some protein zealots advocating for at least 1 gram per pound (so 175 grams for a 175-pound person). While that’s awesome in theory, it can be very tough for the average person to hit and unrealistic for those with a heavier body weight.

So, my recommendation? Aim for about 100 grams a day and call it good! It’s an amount where it’s totally doable, yet still somewhat challenging & motivating to reach. You’ve got this!

To get started, I’m sharing nitty-gritty guide to the best sources of protein across different categories—meats, seafood, nuts and seeds, beans, dairy, and snacks.

Personally, I like to grab 1–2 options from each category whenever I grocery shop, which makes sneaking in more protein feel simple and doable, because I have the basic staples needed to reach my goals.

Let’s dive in!

This category is perhaps the most obvious, but it’s a classic for a reason. Incorporating a variety of meats into my diet is my personal go-to for adding protein!

I personally prioritize quality with meat, opting for grass-fed, organic options when I can (local CSA prices can be surprisingly comparable to grocery store costs!). That said, almost any of the options listed below are packed with high-quality protein and brimming with essential nutrients like iron and zinc. It's a total win-win!

1. Venison — 26 g protein, 130 calories (0.20 g protein per calorie)

2. Chicken breast — 24 g protein, 120 calories (0.20 g protein per calorie)

3. Pork— 22 g protein, 120 calories (0.18 g protein per calorie)

4. Steak— 26 g protein, 170 calories (0.15 g protein per calorie)

5. Duck— 19 g protein, 170 calories (0.11 g protein per calorie)

6. Lamb — 23 g protein, 210 calories (0.11 g protein per calorie)

7. Ground beef— 22 g protein, 215 calories (0.10 g protein per calorie)

Fish like cod, salmon, and tilapia not only provide a solid hit of protein but also come with the added bonus of heart-healthy omega-3s!

My personal favorite in this section? SHRIMP! It is so underrated as a protein-packed gem: affordable, quick to cook, and oh-so-delicious. It’s one of the easiest ways to add some serious protein to your meal, no hassle required.

1. Cod — 20 g protein, 90 calories (0.22 g protein per calorie)

2. Shrimp — 20 g protein, 100 calories (0.20 g protein per calorie)

3. Tilapia — 22 g protein, 110 calories (0.20 g protein per calorie)

4. Tuna — 26 g protein, 130 calories (0.20 g protein per calorie)

5. Halibut — 23 g protein, 120 calories (0.19 g protein per calorie)

6. Lobster — 28 g protein, 145 calories (0.19 g protein per calorie)

7. Scallops — 27 g protein, 150 calories (0.18 g protein per calorie)

8. Salmon — 24 g protein, 200 calories (0.12 g protein per calorie)
   

Nuts and seeds are packed with protein, healthy fats, and essential vitamins and minerals. (Psst... they’re also fantastic for seed cycling which can help support hormone balance! Learn how HERE.)

• Pumpkin seeds — 9 g protein, 180 calories (0.05 g protein per calorie)

• Sunflower seeds — 6.4 g protein, 173 calories (0.04 g protein per calorie)

• Peanuts — 7 g protein, 160 calories (0.04 g protein per calorie)

• Almonds — 6.4 g protein, 155 calories (0.04 g protein per calorie)

• Pistachios — 5.5 g protein, 155 calories (0.04 g protein per calorie)

• Mixed tree nuts — 5-7 g protein, 150-180 cal (0.03-0.04 g per calorie)

• Flaxseeds — 5 g protein, 150 calories (0.03 g protein per calorie)

• Chia seeds — 4.7 g protein, 138 calories (0.03 g protein per calorie)
  

Looking for plant-based protein? Beans, peas, and lentils are your best friends. While they are generally considered more of an “incomplete” protein and you’ll definitely need to supplement in other ways— they’re loaded with fiber, folate, potassium, iron, and zinc, making them an all-around nutritional powerhouse for your diet!

1. Split peas — 8 g protein, 106 calories (0.08 g protein per calorie)

2. Black beans — 6.9 g protein, 114 calories (0.06 g protein per calorie)

3. Kidney beans — 6.9 g protein, 114 calories (0.06 g protein per calorie)

4. Pinto beans — 5.4 g protein, 90 calories (0.06 g protein per calorie)

5. Chickpeas — 4.5 g protein, 109 calories (0.04 g protein per calorie)
   

People tend to forget that dairy products like milk, cheese, and yogurt are excellent sources of protein. One of my personal favorites? Parmesan cheese! I buy a high-quality block, cut it into chunks at the start of the week, and then grab some pieces throughout my days to add to mini snack plates or enjoy on its own. It’s such an easy way to sneak in protein.

1. Cottage Cheese — 12 g protein, 80 calories (0.15 g protein per calorie)

2. Yogurt— 10 g protein, 150 calories (0.067 g protein per calorie)

3. Cheese (in general) — 5-7 g protein, 70-120 calories (0.06 g per calorie)

   1. Mozzarella — 8.5 g protein, 85 calories (0.1 g protein per calorie)

   2. Parmesan — 10 g protein, 110 calories (0.091 g protein per calorie)

   3. Gruyere — 8 g protein, 117 calories (0.068 g protein per calorie)

4. Milk — 8 g protein, 150 calories (0.05 g protein per calorie)

Looking to sneak in more protein throughout the day? These snack components and "extras" are perfect for boosting your intake.

While these are just a list of random ingredients that you can add to other things (for example, I don’t expect you to dry scoop some collagen as a “snack”, haha), you can find 17 specific examples of how I utilize these items to create filling, delicious, snacks in this oldie post!

• Collagen protein powder — 10 g protein, 40 cals (0.25 g per calorie)

• Protein powder — 20 g protein, 100 calories (0.20 g protein per calorie)

• Canned oysters — 14 g protein, 116 calories (0.12 g protein per calorie)

• Jerky — 9 g protein, 80 calories (0.11 g protein per calorie)

• Tofu — 10 g protein, 90 calories (0.11 g protein per calorie)

• Tempeh — 15 g protein, 160 calories (0.094 g protein per calorie)

• Eggs — 12 g protein, 140 calories (0.09 g protein per calorie)

• Edamame — 9 g protein, 95 calories (0.09 g protein per calorie)

• Canned sardines — 18 g protein, 190 calories (0.09 g protein per calorie)

• Hummus — 7 g protein, 166 calories (0.04 g protein per calorie)

• Quinoa — 8 g protein, 222 calories (0.04 g protein per calorie)

There you have it— the ultimate bang-for-your-buck protein sources across a variety of categories!

If nothing else, I hope this inspires you to see how adding a variety of protein-rich foods to your diet can be both effective and delicious. Plus, mixing and matching keeps things fun while giving you the full spectrum of amino acids each protein brings to the table. ◡̈

...But, as we all know, it’s one thing to have the facts about which foods have the most protein, and another to *actually* implement them into your routine. 😅

Because, let’s be honest, in the hustle of daily life, it’s much easier to grab a granola bar.

So, Kate, how do you actually hit your protein goal?

Well, over the years, I’ve discovered 13 practical, sustainable ways to hit 100+ grams of protein almost every day— mom-of-three approved. ✌️ I’m also spilling the details on my specific go-to snacks, protein powders, and more.

Let’s go! ⬇️