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Eggs are the poster baby for protein—they’re low-cost AF, versatile, vegetarian, and pack six grams of protein (per massive egg, that’s). Not too shabby, eh?
However truthfully, what number of extra hard-boiled eggs are you able to eat earlier than you begin to snore mid-bite? Time to broaden your horizons with these high-protein meals which have much more protein per serving than an egg:
1. Tuna
Protein: 20 grams per 3-ounce serving
In line with Amy Shapiro, RD, founding father of Actual Vitamin, tuna is a superb supply of omega-3 fatty acids, which have protecting properties in opposition to coronary heart illness and cognitive decline. If you happen to purchase it canned, it’s an particularly inexpensive protein supply and pantry staple. (Bonus: No cooking required!) Add it to sandwiches, wraps, and salad. And on takeout night time, deal with your self to tuna sashimi.
2. Peanuts
Protein: 7 grams per 1-ounce serving
“As a legume, they provide both protein and carbohydrates, and are great sources of heart-protective mono- and poly-unsaturated fats, folic acid, and vitamin E,” says Shapiro. For a fast, cheap DIY nut butter, mix them up and unfold it on slices of fruit. Or, slather it between whole-grain bread for a fast vegan meal on the run, she says.
3. Turkey
Protein: 26 grams per 3-ounce serving
If you happen to’re struggling to catch zzz’s at night time, this broadly obtainable protein supply may very well be your ticket. “It contains the amino acid tryptophan, which can help you feel calm and even sleepy,” says Shapiro. “So it’s a great ingredient to enjoy in the evening time.” Gobble up this sandwich or salad staple by choosing up ready-made turkey at a deli or grocery store, or attempt roasting your personal.
4. Tempeh
Protein: 16 grams per 3-ounce serving
This vegan meat substitute manufactured from fermented soybeans isn’t solely filled with protein, however fiber, too. If you happen to’re experiencing intestine and digestion points, Shapiro says its fermented properties assist steadiness the microbiome and your intestine. Plus, because the least-processed type of soy in the marketplace, Shapiro tends to suggest it most. The very best half? It’s so versatile that you would be able to bake it or sauté it, and “it usually comes prepared so you don’t have to do much once you take it out of the package,” she says.
5. Dried Spirulina – “protein 1 egg”
Protein: 8 grams per 2-tablespoon serving
Fish aren’t the one high-protein meals you will discover within the ocean—spirulina (powdered algae or seaweed) is surprisingly filled with protein. Trace: Strive sprinkling spirulina over a salad, or use it to season roasted greens. (Spirulina powder can also flip your boring smoothie blue.)
6. Greek yogurt
Protein: 17 grams per single-serving container
On the subject of muscle restoration, plain nonfat Greek yogurt knocks it out of the park: These little plastic cups pack tons of protein in simply 100 energy.
7. Gruyere cheese
Protein: 8 grams per 1-ounce serving
This deliciously wealthy number of Swiss cheese is arguably essentially the most addictive strategy to get your day by day protein consumption. Simply watch your parts, although: Whereas a one-ounce serving accommodates an inexpensive 117 energy, it may be straightforward to eat a number of parts if you happen to aren’t cautious.
“protein 1 egg”