Stay full and satisfied with these protein-boosting ingredients.
There are numerous foods that contribute protein to our diet, beyond just meat.
Here are 10 ways to add roughly 10 grams of protein to your meals.
Photo: Carolyn A. Hodges, R.D.
Greek Yogurt
One half-cup of Greek yogurtcontains about 11 grams of protein.
One of the best things about Greek yogurt is how versatile it.
But that’s not all that eggs are good for.
They can even be used to make high-proteinTwo-Ingredient Banana Pancakeswhen your fridge is running low.
Nut Butter
Two tablespoons of peanut butteradds 8 grams of protein to your meal or snack.
With just 2 tablespoons, you might add 8 grams of satisfying protein to your meal.
you could also use it in ourPeanut Dressingto give your salad a protein boost.
Chia Seeds
Two ounces (or 4 tablespoons) of chia seedshave about 10 grams of protein.
Chia seeds might be small, but they pack a punch when it comes to nutrition.
Similar to overnight oats, chia seeds can be used to makechia puddingusing whatever flavors or toppings you like.
Cottage Cheese
One-third of a cup of cottage cheesecontains about 9 grams of protein.
Lentils
One-half cup of lentilscontains about 9 grams of protein.
Plus, they’re super affordable, shelf-stable and cook more quickly than other dried beans.
Whole-Grain Products
Two slices of whole-grain breadcontain about 11 grams protein and1 cup of whole-grain pastacontains 9 grams protein.
There are several reasons to choose whole-grain products when it’s possible for you to.
In fact, theUSDA MyPlaterecommends making sure at least half of your grains come from whole-grain sources.
This can help you add fiber, nutrients and protein compared to refined-grain products.
Whole-grain breads and pastas are great choices and typically containdouble the proteinthat their refined-grain counterparts do.
Soy is a healthy plant-based protein that is worth a spot on your plate.
Nutritional Yeast
One tablespoon of nutritional yeastcontains about 8 grams of protein.
As with other protein-packed foods like chia seeds and canned fish, a little goes a long way.
