In This ArticleView AllIn This Article1. Lean Beef2. Chicken3. Salmon4. Eggs5. Peanut Butter6. Pasta7. Low-Fat Cottage Cheese8. Lentils
In This ArticleView All
View All
In This Article
Lean Beef
Chicken
Salmon
Eggs
Peanut Butter
Pasta
Low-Fat Cottage Cheese
Lentils
If you are focused on feeling satisfied after eating a meal,supporting your muscle growth, helping your body have strong bones and powering your immune health, then protein needs to be a part of your plate. Sure, carbohydrates and healthy fats are important in supporting our overall health and wellness. But proteinplays so many key roles in the human bodythat eating enough should be a priority.
According to 2024 research published inThe American Journal of Clinical Nutrition, dietary protein intake has been associated with a decreased rate of muscle loss and maintenance of cognitive function, and protein from plant sources has been associated with healthy aging.
In a nutshell, getting enough protein in your diet is critical to supporting your overall health and wellness.
25 High-Protein Dinners That the Whole Family Will Love
What Is Protein?
If you have ever been on a diet or spoken to someone about nutrition, then you have surely heard the word protein before. While many people know that protein is important, they may not know what it actually is.
According to the National Institutes of Health, proteins are made up of20 amino acids, and each one is categorized as essential, nonessential or conditional:
Regardless of whether you are a meat eater or follow avegan eating plan(or somewhere in between), it is possible to get all of the essential amino acids the body needs, as long as you choose high-protein foods throughout the day.
What Can Protein Do for You?
When people think of protein, thoughts of bodybuilders who are trying to sculpt the perfect muscles may come to mind. But protein is so much more than a weightlifter’s BFF. Protein, or rather the amino acids that make up protein, plays many essential roles in the body, including:
How Much Protein Do You Need?
While protein is an important nutrient to eat, that doesn’t mean that you should be eating loads and loads of it every single day. The amount of protein you need depends on a few factors, including your weight, age, sex and health status.
Generally speaking, most healthy adults require 0.8 grams of protein per kilogram of weight.This translates to 55 g per day for a sedentary man of average weight and 45 g per day for a sedentary woman of average weight. You may need to up your protein consumption if you are extremely physically active, pregnant or lactating, if you are recovering from certain injuries or surgeries or if you are older. According to a 2020Advances in Nutritionstudy, experts say that older people need more protein to maintain and make muscle.
Protein is found in many foods you are likely already enjoying. While this macronutrient can be found in smaller quantities in foods like vegetables and rice, there are other foods with high protein that are better at nourishing your body when included in an overall healthy diet.
To help narrow things down, here are eight of the best protein-containing foods for you to enjoy.
Includingbeef in your dietnot only provides your body with high-quality protein but also fuels your body with key nutrients like zinc (which plays a role in immunity) andiron(which shuttles oxygen through your body). For a satisfying dish that contains beef, try aSkillet Steak with Mushroom Sauceor a cozySlow-Cooker Beef Stew.
As a versatile dinner staple that is in many people’s rotation, chicken packs a punch in the protein department. A simpleBaked Lemon-Pepper ChickenorCreamy Parmesan Garlic Mushroom Chickenrecipe can be an easy weeknight dinner that includes this important nutrient in a delicious way.
Salmon may be known for its healthy fats that supportheart health, but this food contains a hefty portion of protein too. Eating fish at least twice a week also adds variety to your weekly protein rotation. Salmon recipes like ourHoney-Garlic SalmonorWalnut-Rosemary Crusted Salmonare a must-try.
Eating eggs is a convenient way to sneak in some high-quality protein. You can enjoy them scrambled or hard-boiled or include them in recipes like a10-Minute Spinach OmeletandEgg Salad. Check out ouregg recipesfor more egg-spiration!
Pasta is often considered a carb source, but a 2-ounce uncooked serving of classic semolina pasta provides almost as much protein as one large egg! Use it to makeSpaghetti with Quick Meat Sauceor enjoy a bowl ofOne-Pot Italian Sausage & Kale Pastafor even more protein per bite. Looking for meatless pairings to go along with your pasta? Our recommendations forplant-based protein toppingsfor pasta will not disappoint.
Creamycottage cheeseis a natural source of protein that is easy to include in a balanced diet. And using it in recipes likeCreamy Spinach DipandFlorentine Lasagna Roll-Upshelps keep the protein content high without the need to add any meat.
For the ultimate plant-based protein, turn to hearty lentils. Not only are they loaded with this key macro, but they are packed with antioxidants, fiber, vitamins and minerals. From a cozyVegan Lentil Soupto aLentil Bowl with Fried Eggs & Greens, enjoying lentils can be a delicious way to get protein into your diet.
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