10 Essential High Protein Foods to Include in Your Daily Diet

If you’re looking to boost your protein intake then you’re in the right spot. Here’s a quick rundown of ten our high-protein foods that you should make a part of your daily diet. Not only are they nutritious, but they also pack a punch when it comes to keeping you full and satisfied.

Cottage Cheese with Pineapple

Cottage cheese with pineapple is a tasty and nutritious snack. It’s packed with protein, making it a great choice for your daily diet. Plus, the sweet and tangy flavor combo is hard to resist!

Ingredients

• 1 cup cottage cheese
• 1/2 cup pineapple chunks (fresh or canned)
• 1 tablespoon honey (optional)
• Mint leaves for garnish

Instructions

1. In a bowl, combine the cottage cheese and pineapple chunks.
2. If you like it sweeter, drizzle honey over the top and mix well.
3. Garnish with mint leaves and enjoy your healthy snack!

Egg Scramble with Spinach and Feta

This egg scramble is a tasty way to boost your protein intake. With fresh spinach and creamy feta, it’s both nutritious and satisfying. Enjoy it for breakfast or a quick lunch!

Ingredients

• 4 large eggs
• 2 cups fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 slice of whole-grain bread (optional)

Instructions

1. Heat olive oil in a non-stick skillet over medium heat. Add chopped spinach and sauté until wilted.
2. In a bowl, whisk the eggs with salt and pepper. Pour the eggs into the skillet with spinach and cook, stirring gently.
3. When the eggs are almost set, sprinkle feta cheese on top. Cook until the eggs are fully cooked, then serve with a slice of whole-grain bread if desired.

Greek Yogurt with Fresh Berries

Greek yogurt topped with fresh berries is a tasty way to boost your protein intake. It’s creamy, satisfying, and packed with nutrients. Enjoy it as a quick breakfast or a healthy snack!

Ingredients

• 1 cup Greek yogurt
• 1/2 cup mixed fresh berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey (optional)
• 1 tablespoon chia seeds (optional)
• Mint leaves for garnish (optional)

Instructions

1. In a bowl, scoop out the Greek yogurt.
2. Top with mixed fresh berries.
3. If desired, drizzle honey over the top and sprinkle chia seeds.
4. Garnish with mint leaves for a fresh touch.
5. Serve immediately and enjoy!

Quinoa Salad with Chickpeas

Quinoa salad with chickpeas is a tasty and filling dish that packs a protein punch. It’s super easy to make and perfect for lunch or dinner. Toss in your favorite veggies and enjoy a healthy meal!

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can chickpeas, drained and rinsed
• 1 red bell pepper, diced
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled (optional)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse quinoa under cold water. In a pot, combine quinoa and water, bring to a boil, then reduce heat and simmer for 15 minutes until water is absorbed. Fluff with a fork and let cool.
2. Mix the Salad: In a large bowl, combine chickpeas, bell pepper, cucumber, red onion, parsley, and feta cheese. Add the cooled quinoa.
3. Dress the Salad: Drizzle olive oil and lemon juice over the salad. Season with salt and pepper, then toss everything together until well mixed.
4. Serve: Enjoy immediately or refrigerate for an hour to let the flavors meld.

Tofu Stir-Fry with Broccoli

This tofu stir-fry with broccoli is a tasty way to boost your protein intake. Packed with flavor and nutrients, it’s a quick meal that’s perfect for busy days. Enjoy this colorful dish that’s as good for your body as it is for your taste buds!

Ingredients

• 14 oz firm tofu, cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon sesame seeds
• Cooked rice or noodles for serving

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture, then cut it into cubes.
2. Stir-Fry: In a large pan, heat sesame oil over medium heat. Add garlic and ginger, cooking for 1 minute. Add tofu and cook until golden brown, about 5-7 minutes.
3. Add Vegetables: Toss in broccoli and red bell pepper. Stir-fry for another 5 minutes until the veggies are tender-crisp.
4. Season: Pour in soy sauce and sprinkle sesame seeds. Stir well to combine and heat through.
5. Serve: Serve hot over cooked rice or noodles. Enjoy your healthy meal!

Salmon Fillet with Asparagus

Salmon fillet with asparagus is a tasty way to boost your protein intake. This dish is not only delicious but also packed with omega-3 fatty acids, which are great for heart health. Pair it with a squeeze of lemon for a refreshing finish!

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 2 tablespoons olive oil
• 1 lemon, sliced
• Salt and pepper to taste
• 1 teaspoon dried herbs (like dill or parsley)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper. Arrange the asparagus around the salmon.
3. Drizzle olive oil over the salmon and asparagus, then season with salt, pepper, and dried herbs.
4. Top the salmon with lemon slices.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve warm and enjoy your healthy meal!

Lentil Soup with Spinach

Lentil soup with spinach is a warm and hearty dish that packs a protein punch. It’s easy to make and perfect for a cozy meal. Plus, the spinach adds a nice boost of nutrients!

Ingredients

• 1 cup lentils, rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 2 cups fresh spinach
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions

1. In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery, and sauté until softened, about 5-7 minutes.
2. Add garlic, cumin, and paprika, cooking for another minute until fragrant.
3. Stir in lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for about 25-30 minutes, or until lentils are tender.
4. Add fresh spinach and cook for an additional 5 minutes until wilted. Season with salt and pepper to taste.
5. Serve hot, and enjoy your nutritious bowl of lentil soup!

Grilled Chicken Breast with Herbs

Grilled chicken breast is a fantastic source of protein that you can enjoy daily. It’s lean, flavorful, and super easy to prepare. Pair it with fresh herbs for a tasty twist that keeps your meals exciting!

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 teaspoons dried oregano
• 2 teaspoons garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Marinate the Chicken: In a bowl, mix olive oil, oregano, garlic powder, salt, and pepper. Coat the chicken breasts in the marinade and let them sit for at least 30 minutes.
2. Preheat the Grill: Heat your grill to medium-high. Make sure the grates are clean and lightly oiled to prevent sticking.
3. Grill the Chicken: Place the marinated chicken breasts on the grill. Cook for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).
4. Rest and Serve: Remove the chicken from the grill and let it rest for a few minutes. Slice and garnish with fresh parsley before serving.

Edamame with Sea Salt

Edamame with sea salt is a tasty and healthy snack that packs a protein punch. These little green pods are not only fun to eat but also loaded with essential nutrients. Enjoy them as a quick snack or toss them into salads for an extra boost!

Ingredients

• 2 cups edamame (in pods)
• 1 tablespoon sea salt
• Water (for boiling)

Instructions

1. Boil Water: In a large pot, bring water to a boil.
2. Add Edamame: Add the edamame pods to the boiling water and cook for about 5 minutes until tender.
3. Drain and Season: Drain the edamame and sprinkle with sea salt while they are still warm. Serve immediately!

Almond Butter on Whole Grain Toast

Almond butter on whole grain toast is a tasty and nutritious choice for breakfast or a snack. It’s packed with protein and healthy fats, making it a great way to fuel your day. Top it off with banana slices for added flavor and nutrients!

Ingredients

• 2 slices whole grain bread
• 2 tablespoons almond butter
• 1 banana, sliced
• 1 teaspoon chia seeds (optional)

Instructions

1. Toast the whole grain bread until golden brown.
2. Spread almond butter evenly on each slice of toast.
3. Top with banana slices and sprinkle chia seeds on top if desired.
4. Enjoy immediately for a delicious and healthy snack!