Tofu: A versatile plant-based protein, tofu offers 21.8 grams of protein per half-cup serving. From stir-fries to smoothies, its various textures suit a range of dishes, and it freezes well for future use.
Black Beans: With 6.99 grams of protein per half-cup, canned black beans are a pantry staple rich in iron and fiber. They're perfect for chili, salads, or mixed with rice, and rinsing can reduce sodium content.
Peanut Butter: A classic favorite, peanut butter provides 8 grams of protein per serving and is rich in niacin and vitamin E. Whether smooth or crunchy, it's a delicious addition to sandwiches or as a spread.
Salmon: Fresh, frozen, or canned, salmon delivers almost 19 grams of protein per 3 ounces along with heart-healthy omega-3 fats. It's a versatile choice for meals and a recommended seafood option.
Quinoa: As a whole grain seed, quinoa offers 8.14 grams of protein per cooked cup, along with essential nutrients like manganese and magnesium. Pre-rinsed varieties ensure a milder taste and easy preparation.
Cottage Cheese: Packing 11 grams of protein per cup, cottage cheese is not only protein-rich but also a source of calcium and B vitamins. Enjoy it as a snack or incorporate it into recipes like pancakes or smoothies.
Greek Yogurt: Lowfat plain Greek yogurt provides 19.9 grams of protein per 7-ounce serving, making it a nutritious dairy option. Its probiotic benefits and lower lactose levels make it suitable for many