Top Protein Choices and How to Add More Protein Into Your Diet
Why Protein Matters
Are you looking to build muscle, boost your energy, or simply feel fuller for longer? Protein is the key player that can help you achieve these goals. It’s the building block of your muscles, supports cell repair, and even plays a role in your immune system. But here’s the thing… are you getting enough of it?
If you’ve been wondering about the best protein sources or need ideas on how to sneak more into your meals, you’re in the right place. This blog will break it all down for you, from top protein-packed foods to practical ways of incorporating them into your lifestyle.
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Top Protein Choices
Whether you’re a meat lover, vegetarian, or somewhere in between, there are plenty of protein-rich foods for everyone. Here’s a list of must-haves to stock up on, from savory to sweet.
Lean Meats
When it comes to protein, lean cuts of meat are a powerhouse. Think chicken breast, turkey breast, or lean cuts of beef like sirloin. They’re low in fat and high in protein, making them ideal choices for a protein-packed meal.
Protein content: Around 25–30 grams per 3-ounce serving
Poultry
Chicken and turkey are versatile staples that fit perfectly into almost any meal. Roast, grill, or stir-fry them for a delicious and simple way to boost your protein intake.
Protein content: About 27 grams per 3-ounce serving for chicken breast
Fish and Seafood
Looking for variety? Salmon, tuna, shrimp, and cod are excellent sources of protein. They’re also rich in omega-3 fatty acids, which are great for heart health.
Protein content: Roughly 20–25 grams per 3-ounce serving
Eggs
Eggs are a quick and affordable source of high-quality protein. Enjoy them scrambled, poached, or in an omelet for a satisfying, protein-rich start to your day.
Protein content: Around 6 grams per large egg
Dairy Products
Greek yogurt, cottage cheese, and milk are your best friends when it comes to convenient, protein-packed options. Opt for low-fat or non-fat versions to manage your calorie intake.
Protein content: Greek yogurt (20 grams per 7 ounces), cottage cheese (14 grams per half-cup)
Legumes
Chickpeas, black beans, and lentils are great plant-based protein sources that also add fiber to your diet. Toss them into soups, salads, or curries for a hearty protein boost.
Protein content: 15–18 grams per cup (cooked)
Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are rich in both protein and healthy fats. Snack on them or sprinkle some onto your meals for a texture-packed boost.
Protein content: Almonds (6 grams per ounce), chia seeds (4 grams per tablespoon)
Tofu and Tempeh
If you’re plant-based, tofu and tempeh are your go-to protein options. They soak up any flavor you throw at them, making them the perfect addition to stir-fries, salads, or sandwiches.
Protein content: Tofu (10 grams per half-cup), Tempeh (15 grams per half-cup)
Protein-Rich Grains
Quinoa, farro, and barley aren’t just carbs; they also pack a surprising amount of protein. These grains are perfect for building bowls and salads.
Protein content: Quinoa (8 grams per cup, cooked), farro (7 grams per cup, cooked)
Protein Bars and Powder
When you’re on the go, protein bars and powders are lifesavers. Blend a scoop into a smoothie or keep a bar in your bag for emergencies.
Protein content: Varies by product; usually 15–20 grams per serving
How to Incorporate More Protein Into Your Diet
Eating protein-rich foods is one thing, but you might be wondering how to make it a habit. Here are some practical tips to help you sneak more protein into your daily routine.
Plan Your Meals
Make a weekly meal plan with protein as the star. Having a plan takes the guesswork out of cooking and ensures you hit your protein goals.
Protein-Rich Breakfast
Start your day strong with protein-packed breakfasts.
Try Greek yogurt with berries and a sprinkle of chia seeds, my favorite protein packed breakfast is here.
Make a veggie-packed omelet with spinach and feta cheese.
Whip up some protein pancakes using protein powder.
Add Protein to Salads and Snacks
Toss some grilled chicken, hard-boiled eggs, or chickpeas into your salad.
Snack on protein-rich options like almonds, cheese cubes, or a protein bar.
My Top Protein Snacks can be found here.
SHOP MY FAVORITE protein SNACKS
Protein Shakes and Smoothies
Mix protein powder with your favorite fruits and a splash of milk or almond milk for a quick and delicious shake. Adding chia seeds or peanut butter can give your shake an extra kick of protein! You can find more of my favorite macro friendly protein boosted smoothie recipes, here and here.
Choose Protein-Packed Side Dishes
Swap carb-heavy sides for protein-rich grains or legumes. For example, opt for quinoa instead of white rice or lentil soup alongside your main dish.
A High-Protein Diet Made Simple
Protein isn’t just for athletes and weightlifters; it’s for anyone who wants to feel stronger, healthier, and more energized. By incorporating high-quality protein sources into your meals, you’ll be setting yourself up for success.
Are you ready to take your diet to the next level? Download our Protein-Packed Recipe Guide to discover easy, delicious ways to enjoy more protein in your daily meals.
For personalized fitness advice and more routines, I recommend checking out Angie Bloom’s Personal Training Sessions. I have a lot of workouts on my blog, which you can find more, here.
Women’s March Madness Workout
Find my Women’s March Madness Workout, Here.
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Within my holistic practice, we help you create a lasting self-care practice to regulate your nervous system in your day to day-to-day life, so you can always hear and follow your whispers, instead of the big Mac truck.
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Here’s a great total body workout that you can do from home. As a personal trainer for over 20 years, the most important piece when it comes to your health is making sure you are CONSISTENT. If you aren’t consistent, then you will never see results.
I love seeing you all tag me on Instagram! It’s so fun when you complete a workout and show me your progress. Allow me to cheer you on! Tag me if you try this workout @__angiebloom__
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