6 Healthy Protein-Rich Foods


Tamara Villa

If you’re looking to feel full after a meal, support muscle growth, help your body build strong bones, and boost your immune health, then
the protein it should be a fundamental part of your plate supported by carbohydrates and healthy fats.

Protein plays so many key roles in the human body that eating enough should be a priority for you. In fact, a 2018 study published in Frontiers in Endocrinology showed that high-protein diets are linked to a host of benefits, such as
promote weight controlhelp stabilize blood sugar levels and increase the body’s ability to absorb calcium, which ultimately supports bone health.

The role of proteins

The proteins we eat are made up of
different amino acids, the building blocks of proteins. These amino acids are what the body uses for various functions, from the formation of certain hormones to the construction of specific proteins within the body.

When the body digests all the protein we get from our juicy burger or hearty lentil soup, the amino acids that make up that protein are absorbed and used by cells for a multitude of functions. Whether you’re a meat eater, following a vegan eating plan, or somewhere in between, it’s possible
get all the essential amino acids your body needsas long as you choose to eat protein-rich foods throughout the day.

how much protein to eat

While protein is a very important nutrient to eat, that doesn’t mean you should eat lots and lots of it every day.
no gorging. The amount of protein you need depends on a few factors, such as your weight, age, gender, and health status.

Generally speaking, most healthy adults require 0.8 grams of protein per kilogram of body weight. This translates to 55g per day for a sedentary woman of average weight. You may need to increase your protein intake if you are
extremely physically activeif you are pregnant, if you are recovering from certain injuries or surgeries, or if you are older.

Protein is found in many foods that you are probably already enjoying. While this macronutrient can be found in smaller amounts in foods like vegetables and rice, there are other
protein-rich foods that are best for nourishing your body and here is a list of the best protein-rich foods to include in a healthy diet.

Assorted plate/PEXELS

Lean meat

Including beef in your diet not only provides your body with high-quality protein, but also fuels it with
key nutrients like zinc (which plays a role in immunity) and iron (which carries oxygen through your body). For a satisfying dish that contains beef, you can make a grilled steak with mushroom sauce or a delicious slow cooker beef stew.


As a versatile dinner staple that is in many people’s diets, chicken packs a punch when it comes to protein. A simple recipe for baked chicken with lemon and pepper or creamy chicken with mushrooms and garlic and Parmesan can be a
easy dinner weekdays that include this important nutrient in a delicious way.


Salmon may be known for their
healthy fats that support heart health, but this food also contains a large serving of protein. Eating fish at least twice a week also adds variety to your weekly protein rotation. Recipes like salmon with honey and garlic or salmon with rosemary are essential.


Eating eggs is a convenient way to ingest high-quality protein. You can enjoy them scrambled or boiled or include them in recipes like a spinach omelet and egg salad. It is one of the foods
more versatile and healthy so you never get bored.

Egg Dishes/PEXELS


Pasta is often considered a
carbohydrate source and you have a huge variety to be able to consume them in a thousand ways without getting tired. Add some meat sauce to your pasta or enjoy a kale and sausage pasta dish for even more protein per bite.


For the best plant-based protein, turn to classic lentils. Not only are they loaded with this nutrient, but they are also
packed with antioxidants, fiber, vitamins and minerals. From a cozy vegan lentil soup to a bowl of lentils with eggs and vegetables, enjoying lentils can be a delicious way to include protein in your diet.