Protein plays a key role in satiety, blood sugar control, muscle health, and overall body balance.
Here are some protein-rich foods that the registered dietitian Christina Manian recommends and eats daily.
Protein and satiety
Protein slows digestion, helping to promote satiety and maintain stable blood sugar levels. This makes it a key component of a balanced diet.
Protein as a building block
Muscles, tissues, and organs rely on protein for growth and repair. It also plays an essential role in fluid regulation and maintaining pH balance in the body.
Also read: What You Eat Might Be Turning Into Nightmares
Tofu
With 22 grams of protein per ½ cup, tofu is a true powerhouse packed with vitamins and minerals.
It’s also highly versatile, perfect for a savory breakfast scramble or added to salads, soups, and rice dishes throughout the day.
Almonds
Almonds provide 6 grams of protein per serving and are rich in fiber, vitamin E, calcium, and magnesium.
They can be eaten as a quick snack, or added to salads, baked goods, trail mix, or yogurt for extra nutrition.
Also read: This Is What Happens in Your Body If You Don’t Get Enough Vitamin C
Yogurt
Depending on the brand, a serving of yogurt can contain up to 20 grams of protein.
It supports bone health, boosts gut health, and can serve as a healthier substitute in cooking and baking.
High-protein options are especially effective for meeting daily needs.
Chia seeds
Two tablespoons of chia seeds deliver 5 grams of protein, along with omega-3 fatty acids, fiber, and key minerals.
Also read: Does Eating Sugar Make Your Skin Age Faster?
They can be added to smoothies, yogurt, baked goods, or enjoyed as chia pudding.
Black beans
One cup of cooked black beans offers 15 grams of protein. With their creamy texture and mild flavor, they work well in salads, burritos, tacos, or homemade refried beans.
Sustainably-caught canned fish
Three ounces provide 21 grams of protein, and tuna, sardines, or anchovies are quick and flavorful sources.
Choosing sustainably-caught fish also helps support the environment.
Also read: New Research: This Drink Could Be Your Liver’s Best Friend
Quinoa
A cup of cooked quinoa contains 8 grams of protein plus fiber, healthy fats, and essential vitamins.
Quinoa is versatile in both sweet and savory dishes, from salads and grain bowls to curries and baked goods.
Sunflower seed butter
Two tablespoons of sunflower seed butter deliver 5 grams of protein along with healthy fats, fiber, and vitamin E.
It’s delicious on toast, with fruit, in baked goods, or whisked into dressings.
Also read: Scientists Uncover Strong Link Between Air Pollution and Dementia
Variety in the diet
While each of these foods provides valuable protein, variety is essential.
A mix of plant-based and animal-based protein sources supports both health and sustainability.
This article is based on information from Real Simple.