In This ArticleView AllIn This Article1. Greek-Style Yogurt & Cottage Cheese2. Extra-Firm Tofu & Edamame3. Beans & Lentils4. Nuts & Seeds5. Eggs6. Cheese7. Whole Grains8. Legume-Based Pastas
In This ArticleView All
View All
In This Article
Greek-Style Yogurt & Cottage Cheese
Extra-Firm Tofu & Edamame
Beans & Lentils
Nuts & Seeds
Eggs
Cheese
Whole Grains
Legume-Based Pastas
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Photo:Jenny Huang
Jenny Huang
If you eat dairy, Greek-style yogurt and cottage cheese can deliver the biggest bang for your buck. In a scant ½-cup serving, Greek-style yogurt delivers 9 to 10 grams of protein, and cottage cheese 11 to 12 grams. I use Greek-style instead of regular yogurt to make Indian dishes like raita, and it’s great insalad dressingstoo. Cottage cheese is certainly having its moment right now, probably because of its versatility. You can use it to make everything frompasta saucetoice cream!
Soy is a go-to in my plant-based-protein pantry because products made from soybeans like tofu and edamame arecomplete proteins, containing all nine essential amino acids. I like to have a batch ofair-fried tofuon hand to toss in salads or use to makegrain bowls. I also enjoy grating tofu onto myavocado toast(youcannottaste it at all). Edamame are whole soybeans that you can most easily find shelled or in the pods with other frozen produce. Try swapping shelled edamame for peas in your favorite recipes for an extra boost of protein—cup for cup,edamamehas twice as much protein aspeas! Andsteamed edamamein their pods, tossed with sea salt or spices, make for a great snack.
What Happens to Your Body When You Eat Soy Every Day
Both budget-friendly and versatile, beans and lentils are superheroes in my kitchen. While the protein content varies, mostbeansandlentilscontain at least 7 grams of protein per ½-cup serving. Plus they contain a significant amount of fiber, which supportsgut health. My favorite way to consume lentils is in Indiandals, and I also incorporate beans intosoupsandsalads. I usually cook dry legumes in my Instant Pot after soaking them overnight, but I also keep a variety of canned options in my pantry for last-minute meals.
How to Cook Dried Beans
With 4 to 8 grams of protein per ounce, I keep a variety of nuts and seeds in my pantry to cook with and snack on—walnuts, almonds and hemp seeds are some of my favorites. They not only add crunch to wraps, salads and stir-fries, I like to blend them into smoothies too. I have been known to add cashews to my soups in lieu of coconut milk for creamy texture along with bonus protein.
From a simplescramblefor breakfast to an egg curry for dinner, eggs are always on hand in my kitchen. Not only are they super affordable, at less than $3 per dozen at many major supermarkets, they’re packed with goodness too. One large egg contains 6 grams of protein, plus they’re also a good source of B12, a vitamin that some vegetarians and vegans struggle to get enough of since it’s only found in animal products.
What Happens to Your Body When You Eat Eggs Every Day
With at least 4 grams per ounce, depending on variety, cheese adds a respectable amount of protein to many dishes. I like to sprinkle pasta with Parmesan and Pecorino, use paneer to make Indian dishes likesaag paneer, and incorporate mozzarella, feta, goat cheese and ricotta into salads, pizza and more. And don’t forget halloumi, a type of cheese that stands up to grilling and sautéing.
While whole grains are known for being packed with fiber, many varieties, including farro, quinoa and buckwheat, are good sources of protein too, with 5 to 8 grams per 1 cup cooked. Tryfarro porridgefor breakfast, make aquinoa grain bowlor serve a saucy stir-fry over buckwheat instead of rice.
How to Cook Whole Grains
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