1. Nut Butters or Nuts
Nuts and nut butters such as peanut butter or almond butter are very high in protein. Two tablespoons of nut butters contains approximately 8 grams of protein. If you add it to your favorite snack food such as apples or celery, you can get a delicious treat that provides you an extra burst of protein.
2. Pumpkin Seeds
We are all familiar with pumpkin seeds. Most of us carve a pumpkin every year for Halloween. We enjoy seeing those spooky jack-o-lanterns glowing in our front yards. Sometimes we even butcher those pumpkins, take the ‘meat’ from the inside of them, and freeze them so that we can make pumpkin pies during the Thanksgiving season. Strangely enough, most of us don’t think twice about throwing the seeds out in the garbage or the yard. If we were to clean the pumpkin seeds and bake them with our favorite choice of seasonings, a 2/3 cup serving of pumpkin seeds would give us an extra nearly 8 grams of protein per serving.
Hummus is an excellent source of protein. What is so great about it is that you can literally dunk anything you like into it. We have found that hummus goes great on crackers, chips, and even on celery among other things. A simple serving of 1/3 cup hummus, when combined with a serving of 1/2 cup of vegetable sticks (celery, carrots, etcetera), yields nearly 7 grams of protein.
One three ounce serving of canned tuna yields nearly 12 grams of protein. If you want a major dose of protein, try snacking on tuna salad on whole wheat crackers off and on during the day.
5. Cheddar Cheese
One ounce of cheddar cheese can give you a healthy dose of 7 grams of protein. You should be aware that cheddar cheese also tends to contain more oil than other cheeses, so this should probably be eaten sparingly if you are worried about your fat intake.
For a quick and easy snack that also packs a heavy dose of protein, you might try eating eggs. One large egg contains around 6 grams of protein. The next time you want a good snack, hard boiled eggs are easy to pack around and can be seasoned in any way that you like while you snack on them.
7. Chicken Breast
Chicken breast can easily be seasoned, cubed, or done any way that you like in order to get a yummy snack during the day. When cut into cubes, it can make an excellent snack paired with cheese and eaten on crackers. One boneless and skinless chicken breast, when roasted, contains nearly 53 grams of protein. That is an extremely protein-rich snack that can help you if you intend to do an especially hardcore workout later during the day.
8. Rolled Oats
Rolled Oats are an excellent source of protein. One 2/3 cup serving of raw rolled oats contains nearly 13 grams of protein. If you want to stay healthy and ensure a nice heavy dose of protein during the day, try combining rolled oats, peanut butter, and dark chocolate into no-bake cookies. These are extremely protein-rich cookies and when you reduce the amount of sugar or substitute dark chocolate, they can be healthier than when they are done in the traditional way.
9. Greek Yogurt
One 6 ounce serving of greek yogurt contains nearly 7 grams of protein. It is not only extremely healthy for your digestive system but is also very protein rich for your workout regimen.
10. Whole Milk
Whole milk is an extremely protein-rich beverage, as long as you aren’t lactose intolerant. Other high protein substitutes include almond milk and soy milk, although we aren’t sure quite how their protein levels may compare. A one cup serving of whole milk contains about 8 grams of protein, which can be very beneficial after working out, and is especially tasty when turned into chocolate milk.
11. Lean Beef
One three ounce serving of lean beef is very rich in protein. This simple 3-ounce serving contains 22 grams of protein. While this doesn’t really compare really well with the level of protein found in chicken breast, it is certainly enough to help make your workouts productive while allowing those of us who are addicted to our red meats the opportunity to feel like we aren’t losing anything on our diets.
Fish are extremely healthy. Most fish contain the Omega-3 fatty acids that we need in order to help boost our immune systems. They also tend to be very rich in protein. Salmon is among the most affordable and highly recommended fish to eat. It is almost 43% protein, which means that a simple three ounce serving of salmon provides around 19 grams of protein.
Shrimp, like many fish, is an excellent source of protein. A three ounce serving of our favorite shellfish (no offense to clam and oyster lovers out there) contains around 18 grams of protein.
14. Whey Protein
We’ve all seen these protein powders in our local GNC stores or perhaps at a coworkers desk while they make a protein shake or protein beverage to enjoy before working out. Most of us disregard these proteins, or ask about them and learn that they are perhaps just slightly out of our budget when we can find more cost-effective ways to accomplish the same thing. That said, one 28 gram serving of whey protein powder provides you with 20 grams of protein. With that kind of protein level in such a small serving, it is safe to say that it provides a fantastic booster of protein.
We have all heard of tofu. We find it in our Chinese foods, especially our hot and sour soups, we hear of vegetarians cooking with it, perhaps we’ve even tried to cook with it ourselves. Tofu is made of soybeans and is an excellent replacement for meat products in our daily lives. One 1/2 cup serving of tofu contains 10 grams of protein. The next time you cook stir fried vegetables, you might consider adding this fantastic protein as a supplemental form of protein.
We all love to eat meat or perhaps to eat soybeans. We are all very familiar with protein and how it can affect our workout regimens. It is an excellent and necessary nutrient that we need to ingest, but as we all know, too much of a good thing can be a bad thing.
The more you workout, the more protein you should consume to help with building muscles and repairing the damage that working out might do to those muscles. All of the sources of protein we have listed in this article are very good for you, they are healthy, and they can certainly help you build muscle no matter what level of working out you might do.