How to maximize your protein intake (with recipes!)
By Sarah Abston, RDN | Scientifically Reviewed by Leslie Fink, MS, RD
Published July 14, 2023 | Updated May 5, 2024
Protein is an essential nutrient, meaning you have to get some from food sources for optimal health. Protein is responsible for many important functions in our bodies such as:
- Preserving and increasing lean muscle mass
- Improving satiety which can help regulate our appetites
- Maintaining proper bone and skin health
Wondering how to meet your protein needs? Learn how much protein you need here, then see the lists below for protein-rich foods and some of our favorite protein-packed recipes.
Protein-rich foods
- Tuna or salmon: 18-20 grams in 3 oz
- Chicken breast or turkey breast: 25 grams in 3 oz
- Deli-sliced turkey breast: 16 grams in 3 oz
- Turkey jerky: 12 grams in 1 oz
- Nonfat plain Greek yogurt: 23 grams in 1 cup
- Nonfat plain cottage cheese: 23 grams in 1 cup
- Eggs: 13 grams in 2 large eggs
- Chickpeas or black beans: 15 grams in 1 cup
- Edamame in pods: 12 grams in 1 cup
- Powdered peanut butter: 7 grams in 2 tbsp powder
- Bone broth: 9 grams in 1 cup
Brand-name protein bars, shakes, and powders (could vary by flavor):
- Premier protein shakes: 30 grams protein per 11.5 fl oz shake
- Orgain Clean Protein shakes: 20 grams protein per 11 fl oz shake
Muscle Milk Protein shakes: 25 grams protein per 11.5 fl oz shake
Pure Protein shakes: 30 grams protein per 11 fl oz shake
Optimum Nutrition Gold Standard 100% Plant Protein powder: 24 grams protein per 1 scoop - Ascent Whey Protein powder: 25 grams protein per 1 scoop
- Dymatize Protein powder: 25 grams protein per 1 scoop
- Ritual Essential Protein powder: 20 grams protein per 1 scoop
- Quest protein bars: 20 grams protein per bar
- One protein bars: 20 grams protein per bar
Kirkland Signature protein bars: 21 grams protein per bar - Pure Protein bars: 20 grams protein per bar