Power Up Your Plate: 25 High-Protein Foods to Fit Every Diet

 Protein is an essential nutrient that supports muscle repair, immune function, and overall energy. Whether you’re following a plant-based plan, keto, paleo, or just aiming to eat healthier, getting enough protein is key. Here are 25 high-protein foods that fit seamlessly into any diet.

Animal-Based Options:

1. Chicken breast – Lean and versatile with about 26g of protein per 3 oz.

2. Eggs – A complete protein source; 6g per egg.

3. Greek yogurt – Thick and rich with around 10g per 100g.

4. Tuna – Canned or fresh, offers up to 25g per 3 oz.

5. Salmon – High in omega-3s and protein.

6. Turkey – Another lean meat with strong protein content.

7. Cottage cheese – A great snack with 14g per ½ cup.

8. Beef (lean cuts) – Up to 22g per 3 oz.

9. Milk – A glass delivers about 8g.

10. Pork loin – Lean and protein-packed.

Plant-Based Picks:

11. Lentils – Around 18g per cup cooked.

12. Chickpeas – Great in salads and stews, 15g per cup.

13. Quinoa – A complete protein with 8g per cup.

14. Tofu – Absorbs flavor well, with 10g per ½ cup.

15. Tempeh – Fermented and rich in protein.

16. Edamame – A fun snack with 17g per cup.

17. Black beans – About 15g per cup.

18. Hemp seeds – 10g in just 3 tablespoons.

19. Chia seeds – 5g per 2 tablespoons.

20. Almonds – A handful has 6g.

21. Peanut butter – About 8g per 2 tbsp.

22. Pumpkin seeds – Crunchy and protein-rich.

23. Seitan – A wheat-based protein powerhouse.

24. Nutritional yeast – 8g per tablespoon and adds cheesy flavor.

25. Oats – A surprising source, with 5g per ½ cup.

No matter your dietary preference, these protein-rich options can help fuel your day and meet your health goals.