High-Protein Foods For Your Everyday Diet

Protein is important in a healthy diet. It’s made of amino acids that are essential for your body to work properly. Overall, proteins help the structure of antibodies, enzymes, hormones, connective tissues, and cells.
One can find protein in both animals and plants with varying levels of nutrition. Particularly, animal-based protein contains higher proportions of amino acids compared to plant-based food.
Eating the right amount means receiving overall health and wellness. Too much or too little can risk the balance of one’s health.

The Benefits of Eating Protein

Science has proven that eating high-protein foods increases our feeling of being full. Protein contains tiny building blocks called amino acids that can also give the following benefits:
  • Transports molecules throughout the body
  • Protects against viruses and bacteria by improving the immune system
  • Repairs cells and creates new ones, speeding up the healing process
  • Improves growth, especially in children and pregnant women
  • Induce proper weight management

Dangers of Protein-Deficiency

The lack of protein can lead to many health risks, such as:
  • Shrinking of muscles mass
  • Risk high-blood pressure
  • Delayed growth
  • Thinning of hair
  • Weakening of organs (heart and lungs)
With this in mind, balancing out your meal with protein is a step away from experiencing such problems.

The Amount of Protein to Eat Everyday

The dietary guidelines by the U.S. Department of Agriculture recommend having a regular intake between 10% to 35% of total calories from protein. Exceeding the amount may trigger some health concerns, such as:
  • Lower bone density
  • Accelerated atherosclerosis
  • Increased cardiovascular risk
To avoid this, consider taking 0.8 grams of protein per kilogram of your body weight. However, it’s important to note that your protein intake will depend on a few factors, such as:
  • Weight
  • Age
  • Sex
  • Health status
According to Harvard Health Publishing, you can calculate your protein intake by multiplying your weight in pounds by 0.36.
Remember that if you choose to increase your protein intake, it is advised to eat fewer calories or other excessive nutrients to balance your health. The key to staying nutritious is balance.

5 High-Protein Foods

Finding the right food for an adequate consumption of protein isn’t hard to do. You may find foods containing protein to be part of your daily meals.
But if you’re looking for a specific food to increase your protein diet, here are five high animal-based protein foods.

Lean Chicken Breast

Protein value: 3 ounces=20 grams
An excellent source of amino acids that contains tryptophan that boosts serotonin levels. Meaning, eating chicken gives a good feeling.
Chicken breast builds stronger muscles and maintains bone mineral density. It is rich in phosphorus, vitamin B6, niacin, and selenium.
This dish can be prepared as salads, pasta dishes, and tacos.

Whole Eggs

Protein value: 1 egg=6 gram
Eggs are the ideal high-protein foods as they contain essential vitamins, minerals, and healthy fats for your daily consumption. Because of this, eggs are considered among the most nutritious foods, helping satiate hunger quickly to prevent one from overeating.
You can enjoy this food through a wide range of dishes in your breakfast, lunch, and dinner.


Protein value: 1 cup=8 gram
Aside from protein, milk is jam-packed with a balance of highly essential nutrients. For lactose intolerant individuals, there’s a wide range of lactose-free milk such as soy milk, almond milk, rice milk, and coconut-based milk.


Protein value: 3 ounces of tuna/salmon=21 grams
The two best sources of protein in fish are Salmon and tuna, with salmon being the best source of vitamin B12. Both fish are rich in vitamins of every type with minimal fats.
Tuna sandwiches are great for an easy-to-serve dish with low calories.

Cottage Cheese

Protein value: ½ cup=14 grams
Rich in calcium and packed with protein, cottage cheese helps prevent osteoporosis, regulates blood pressure, and prevents certain cancers.
This food can be mixed with scrambled eggs, mashed potatoes, and casseroles.

4 High-Protein Foods For Vegetarians

Eating more protein does not automatically mean eating more meat. Choosing plant-based foods not only sustains our health but also the environment.
Here are the top four plant-based protein foods for you to enjoy.

Peanut butter

Protein value: 2 tablespoon=7.2 grams
Studies show that average consumption of peanut butter decreases the chances of developing heart disease and type 2 diabetes


Protein value: ½ cup=9.2 grams
Lentils are high in protein, potassium, and fiber. It helps prevent breast cancer and improve cholesterol levels in diabetic individuals.
You can enjoy a meal of lentil curry with peanuts.


Protein value: 1 ounce=7 gram
To make a healthy plant-based diet is to add almonds rich in fiber, vitamin E, and other essential nutrients. It helps lower sugar levels and control blood pressure.
Perfect for quaker oatmeals and cereals topped with nuts and raisins. They make great protein-rich snacks.


Protein value: 1 cup= 8 grams
Quinoa has gained popularity and is often marketed as a “superfood” because it contains an abundance of nutrients with high amounts of protein. It is notably high in amino acid lysine and many essential vitamins and minerals.
A quinoa dish goes well with eggs, salad, baked potatoes, and soup.

About Protein Powders

Certain people need an increase in protein intake to sustain their health. These are athletes, elderly people, and people who frequently exercise.
This is where protein powders come in with an array of flavors to accommodate different preferences. What makes this supplement so popular is the quick and easy preparation.
Remember that protein powders are not a replacement for proper meals. These are supplements that contain high protein, lacking other essential nutrients a complete meal has.


Protein contains many benefits that are essential to any diet. With an abundance of high-protein foods available, it won’t be difficult to find the right food for your diet.
Just remember to keep a balanced intake, as too much and too less may upset your dietary arithmetic. Focus not only on high amino acid foods but also on meals that contain other essential nutrients.
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