High protein foods
1. Eggs
Like 6 grams per egg, give or take.
Eggs are the MVP, man. Packed with aminos, vitamins, good fats—skip the yolk and you’re basically throwing away the best part. Don’t be that guy.
2. Chicken Breast
31 grams in 100 grams.
Lean, packed with protein, and honestly? Way less sad than another block of tofu (no shade, vegans). Grill it, shred it, taco it, whatever. Just don’t drown it in mayo, please.
3. Greek Yogurt
10 grams per 100g.
Regular yogurt is jealous, let’s be honest. Greek yogurt is creamy, tangy, not that weird runny stuff. Throw in some berries and you’ve basically peaked.
4. Lentils
18 grams per cooked cup.
Plant-based protein that doesn’t taste like disappointment. Plus, you get fiber and iron too. Soup, salad, curry—it just works.
5. Tuna (Can or Fresh, don’t overthink it)
25g per 100g.
Tuna is the “oh crap I forgot to cook” hero. Dump it on a salad, slap it on toast, you’re good. Just don’t eat a whole school of tuna every week unless you fancy some extra mercury.
6. Cottage Cheese
11g per 100g.
Seriously underrated. Somehow it works with both sweet and salty—pineapple, pepper, whatever. Also, cottage cheese pancakes are a thing, and they slap.
7. Tofu & Tempeh
Anywhere from 8-20g per 100g—depends on brand and your luck.
Vegan protein doesn’t have to taste like drywall. Tofu soaks up flavor, tempeh’s got some nutty vibes. Stir-fry, grill, air-fry if you’re fancy—just don’t be bland.
8. Beef
26g per 100g.
Red meat fans, this is your jam. Protein, iron, B12—all the essentials. Just, you know, don’t go full steakhouse seven days a week.
9. Quinoa
8g per cooked cup.
Quinoa is the teacher’s pet of grains. Gluten-free, full of aminos, and actually fills you up—unlike sad rice. Bonus: it cooks faster than you think.
10. Pumpkin Seeds
7g per 28g (about a fistful).
Need a crunch fix? Pumpkin seeds bring the protein plus a hit of magnesium and zinc. Throw ‘em in your oatmeal, yogurt, or just eat ‘em by the handful like a rebel.
That’s it, ten protein all-stars that actually pull their weight. Go feed your muscles—and maybe your soul too.