Best High-Protein Foods for a Healthy Diet

 Understanding nutrition does not have to be complicated, but with so much conflicting information available, figuring out what to eat can feel overwhelming. One of the most common goals for people trying to improve their nutrition is finding the best high protein foods for healthy eating. Whether your goal is to support an active lifestyle, maintain your energy levels throughout the workday, or simply build better everyday meals, understanding how to incorporate high protein foods is an essential step.

Protein is often associated strictly with athletes or bodybuilders, but this is a major misconception. Every single person requires adequate protein to maintain basic bodily functions, preserve lean tissue, and support overall health. A healthy high-protein diet is not about eating endless amounts of chicken breast or relying exclusively on artificial supplements. Instead, it involves choosing a wide variety of nutrient-dense, protein-rich foods that fit naturally into your lifestyle, cultural preferences, and dietary needs.

This comprehensive guide will explore the best high-protein foods, covering both animal and plant sources, and provide practical ways to include them in your everyday routine. 

By the end of this guide, you will have a clear understanding of how to build sustainable, balanced meals. For a foundational overview of overall nutrition, it is helpful to understand What Is a Healthy Diet? A Simple Guide to Balanced Nutrition.

What Is Protein and Why Does Your Body Need It?

Protein is one of the three primary macronutrients your body needs in large amounts, alongside carbohydrates and dietary fats. At a molecular level, protein is made up of smaller building blocks called amino acids. When you consume protein foods, your digestive system breaks these large protein molecules down into individual amino acids. Your body then absorbs these amino acids and reassembles them to build and repair various tissues.

There are twenty different amino acids that your body uses to function. Your body can synthesize eleven of these on its own, known as non-essential amino acids. However, there are nine specific amino acids that your body cannot produce. These are known as essential amino acids, meaning they must be obtained through your diet.

The biological roles of protein go far beyond simply building muscle. Your body relies on protein for:

• Tissue Maintenance and Repair: Skin, hair, nails, bones, and internal organs all require continuous regeneration, which relies heavily on amino acids.

• Enzyme Production: Enzymes are specialized proteins that facilitate thousands of chemical reactions within the body, including digestion and energy production.

• Hormone Regulation: Many crucial hormones, such as insulin and human growth hormone, are peptide hormones made from amino acids.

• Immune System Support: Antibodies, which help your body fight off viruses and bacteria, are built from protein.

• Transport and Storage: Proteins transport vital molecules throughout the bloodstream. For example, hemoglobin is a protein that carries oxygen from your lungs to the rest of your body.

Because the body does not store protein in the same way it stores carbohydrates (as glycogen) or dietary fat (as adipose tissue), it requires a consistent, daily supply of essential amino acids to function optimally.

What Makes a Food a Good Protein Source?

When evaluating healthy protein sources, simply looking at the total grams of protein on a nutrition label is not enough. A food is not automatically healthy just because a food manufacturer added isolated protein to it. To determine what makes a high-protein food beneficial for a healthy diet, you must consider the overall nutritional profile of the food.

First, consider the protein quality. Foods that contain all nine essential amino acids in adequate amounts are generally referred to as complete proteins. Most animal-based products fall into this category. Plant-based foods may have lower amounts of one or more essential amino acids, making them incomplete proteins. However, you can easily obtain all essential amino acids by eating a variety of plant foods throughout the day. If you want to understand this mechanism in greater detail, you can read Complete vs Incomplete Protein: What's the Difference?

Second, nutrient density matters heavily. A highly processed protein bar might contain 20 grams of protein, but it may also contain large amounts of refined sugar, artificial additives, and unhealthy fats. Conversely, a serving of lentils provides protein while also delivering a massive dose of dietary fiber, folate, iron, and potassium. The best sources of protein come packaged with other life-sustaining nutrients.

Finally, the preparation method and overall dietary pattern influence how healthy a food is. A piece of fish is an excellent source of protein, but deep-frying it alters its nutritional profile. A good protein source is one that provides a high yield of amino acids relative to its total caloric density, contains beneficial co-nutrients, and is prepared in a way that aligns with your overall health goals.

Best High-Protein Animal Foods

Animal-based foods are highly bioavailable, meaning the human body can easily digest and absorb their amino acids. They naturally contain all nine essential amino acids. When selecting animal proteins, prioritizing lean cuts and minimally processed options is generally recommended for long-term health.

1. Eggs

Eggs are widely considered the gold standard for protein quality due to their exceptional amino acid profile and high digestibility. A large whole egg provides approximately 6 grams of protein. While the egg white contains the majority of the protein, the yolk houses vital micronutrients, including vitamin B12, choline (essential for brain health), vitamin D, and antioxidants like lutein and zeaxanthin. Eggs are highly versatile and can be boiled, poached, or scrambled for a quick, nutrient-dense meal.

2. Greek Yogurt

Traditional Greek yogurt undergoes a straining process that removes much of the liquid whey, resulting in a thicker texture and a significantly higher protein concentration than regular yogurt. A standard 170-gram (6-ounce) serving of plain, non-fat Greek yogurt can deliver 15 to 17 grams of protein. Additionally, it is an excellent source of calcium and probiotics, which support gut health. Choosing plain varieties helps avoid the excessive added sugars commonly found in flavored yogurts.

3. Cottage Cheese

Cottage cheese has experienced a massive resurgence in popularity, and for good reason. A single half-cup serving can provide up to 14 grams of protein. It is particularly rich in casein protein, a slow-digesting dairy protein that provides a steady release of amino acids. It is also a good source of calcium, phosphorus, and vitamin B12. Cottage cheese can be eaten on its own, blended into smoothies for a creamy texture, or used as a high-protein base for savory dips.

4. Chicken Breast

Skinless chicken breast is one of the most popular lean protein foods globally. A standard 100-gram (3.5-ounce) serving of cooked chicken breast contains approximately 31 grams of protein with very little fat. It is a highly efficient way to meet daily protein targets without consuming excess calories. It is also rich in niacin, vitamin B6, and selenium. Its mild flavor makes it incredibly adaptable for salads, stir-fries, and curries.

5. Turkey Breast

Similar to chicken, turkey breast is a lean, high-quality protein source. It provides roughly 29 grams of protein per 100-gram cooked serving. Turkey is notably rich in tryptophan, an amino acid that helps the body produce serotonin. Buying whole cuts of turkey or fresh ground turkey is generally healthier than relying on highly processed, high-sodium deli meats.

6. Fish and Seafood

Fish is arguably one of the healthiest animal protein sources available because it combines high-quality protein with essential omega-3 fatty acids, which are crucial for heart and brain health.

• Salmon: Provides about 22 grams of protein per 100-gram serving, along with powerful anti-inflammatory omega-3s.

• Tuna: A highly convenient and affordable option. Canned light tuna packed in water provides around 20 grams of protein per 3-ounce serving.

• Shrimp: Extremely low in calories and fat, shrimp provides about 24 grams of protein per 100-gram serving, along with iodine and astaxanthin.

7. Milk and Cheese

Standard dairy milk is a balanced source of macronutrients, offering 8 grams of protein per cup (240ml), alongside calcium and vitamin D. While cheese is higher in fat and calories, varieties like Swiss, mozzarella, and cheddar are highly concentrated sources of protein that can be enjoyed in moderation as part of a balanced diet.

Best High-Protein Plant Foods

Plant-based protein sources are vital components of a healthy diet, whether you are fully vegan or simply looking to reduce your meat consumption. Plant proteins offer a unique advantage: they are naturally accompanied by dietary fiber, complex carbohydrates, and protective phytonutrients, while being entirely free of dietary cholesterol. For an even deeper look into this category, review Plant-Based Protein Sources: Best Foods for Everyday Eating.

1. Lentils

Lentils are an absolute powerhouse of nutrition. One cup of cooked lentils provides roughly 18 grams of protein and nearly 16 grams of dietary fiber. This combination of protein and fiber makes them incredibly satiating. Lentils are also a fantastic source of plant-based iron, folate, and manganese. They cook much faster than dried beans and are perfect for soups, stews, and plant-based patties.

2. Chickpeas and Beans

Legumes, including chickpeas (garbanzo beans), black beans, kidney beans, and pinto beans, are foundational high protein vegetarian foods. A cup of cooked black beans offers about 15 grams of protein. Chickpeas provide nearly 15 grams per cup. Beyond protein, beans are essential for gut health due to their high resistant starch and fiber content. They can be added to salads, mashed into hummus, or used as a base for hearty chilies.

3. Tofu, Tempeh, and Edamame

Soy products are unique among plant foods because they provide a complete amino acid profile.

• Tofu: Made from condensed soy milk, firm tofu provides about 15-17 grams of protein per half-cup serving. It acts as a culinary sponge, absorbing the flavors of whatever marinades and spices it is cooked with.

• Tempeh: A fermented soybean product with a dense, nutty texture. It provides roughly 15 grams of protein per 3-ounce serving. The fermentation process also makes the nutrients easier to digest and provides gut-friendly prebiotics.

• Edamame: Young, green soybeans that are often served in their pods. One cup of cooked edamame pods yields roughly 17 grams of protein, making them an excellent snack.

4. Nuts and Seeds

While nuts and seeds are primarily sources of healthy fats, they contribute significant protein to the diet.

• Almonds: Provide 6 grams of protein per ounce (about 23 almonds).

• Hemp Seeds: Offer an impressive 10 grams of complete protein per 3-tablespoon serving, along with a perfect balance of omega-3 and omega-6 fatty acids.

• Chia Seeds and Flaxseeds: Provide around 4-5 grams of protein per 2 tablespoons, but are absolute powerhouses for soluble fiber and healthy fats.

5. Quinoa

Often categorized as a whole grain, quinoa is actually a pseudo-cereal. It stands out from traditional grains like rice or wheat because it contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein. It serves as an excellent, nutrient-dense base for grain bowls or salads.

High-Protein Foods for Breakfast

Breakfast is often the meal where people struggle most to consume adequate protein, relying heavily on refined carbohydrates like cereals, pastries, or plain toast. Starting your day with protein rich foods for adults helps stabilize blood sugar levels and prevents mid-morning energy crashes. For more specialized morning ideas, you might explore Best High-Protein Breakfast Ideas for Busy Mornings.

Practical high-protein breakfast combinations include:

• The Classic Egg Plate: Two whole eggs and half a cup of egg whites scrambled with spinach and tomatoes, served alongside a slice of whole-grain sourdough toast.

• Power Yogurt Bowl: One cup of plain Greek yogurt topped with a handful of berries, one tablespoon of chia seeds, and a sprinkle of crushed walnuts.

• Savory Cottage Cheese: A half-cup of cottage cheese topped with sliced cherry tomatoes, cucumber, black pepper, and a drizzle of olive oil.

• Plant-Based Tofu Scramble: Firm tofu crumbled and sautéed with turmeric, nutritional yeast (which adds a cheesy flavor and extra protein), bell peppers, and onions.

• Protein-Fortified Oatmeal: Traditional rolled oats cooked with dairy milk or soy milk, with a tablespoon of hemp seeds and a spoonful of natural peanut butter stirred in after cooking.

High-Protein Foods for Lunch

Lunch needs to strike a balance between providing enough fuel to power through the afternoon and not being so heavy that it induces lethargy. Building a lunch around high protein meal ideas helps maintain mental focus.

Practical combinations include:

• Grilled Chicken Salad: Sliced grilled chicken breast over a large bed of mixed greens, topped with cherry tomatoes, cucumbers, a tablespoon of pumpkin seeds, and an olive oil vinaigrette.

• Tuna and White Bean Salad: Canned tuna mixed with cannellini beans, chopped red onion, parsley, and a light lemon dressing.

• Lentil and Quinoa Bowl: A hearty bowl featuring cooked lentils, quinoa, roasted sweet potatoes, and a dollop of hummus.

• Turkey and Avocado Wrap: Sliced roasted turkey breast with avocado, spinach, and a spread of Greek yogurt (used in place of mayonnaise) wrapped in a whole-grain tortilla.

• Leftover Tempeh Stir-Fry: Tempeh cubes sautéed with broccoli, snap peas, and a low-sodium soy sauce, served over a small portion of brown rice.

High-Protein Foods for Dinner

Dinner is an ideal time to focus on recovery, especially if you have been physically active during the day. The goal is to combine robust protein foods with plenty of vegetables and appropriate carbohydrates.

Practical combinations include:

• Baked Salmon: A 4-to-5 ounce salmon fillet baked with herbs, served alongside roasted asparagus and a portion of wild rice.

• Lean Beef Stir-Fry: Thinly sliced lean beef (such as sirloin) wok-tossed with mixed bell peppers, mushrooms, and snow peas, served with a side of edamame.

• Hearty Chickpea Curry: Chickpeas simmered in a tomato and coconut-milk broth with spinach and Indian spices, providing a comforting, protein-rich plant-based dinner.

• Sheet Pan Chicken: Chicken thighs or breasts roasted on a single pan with Brussels sprouts and cubed butternut squash.

• Stuffed Bell Peppers: Bell peppers hollowed out and filled with a mixture of ground turkey (or black beans and quinoa for a vegetarian option), diced tomatoes, and a light sprinkle of cheese.

High-Protein Snacks

Snacking intelligently can bridge the nutritional gap between meals and prevent overeating later in the day. The best high protein snacks are those made from whole foods rather than ultra-processed snack bars filled with sugar alcohols.

Excellent options include:

• Hard-Boiled Eggs: Keep a batch in the fridge for an instant 6-gram protein hit.

• Roasted Chickpeas: Toss chickpeas in olive oil and spices, then bake until crunchy for a savory, fiber-and-protein-rich snack.

• Apple and Peanut Butter: The classic combination of fiber from the apple and protein/fat from natural peanut butter provides sustained energy.

• Edamame Pods: Lightly steamed and salted edamame is quick to prepare and highly nutritious.

• String Cheese or Mini Babybel: A convenient, portable source of dairy protein and calcium.

• Greek Yogurt Parfait: A small portion of Greek yogurt with a dusting of cinnamon and sliced almonds.

Best High-Protein Foods for Vegetarians

A vegetarian diet can easily meet all protein requirements with a bit of planning. Because lacto-ovo vegetarians consume dairy and eggs, they have access to highly bioavailable protein sources. The key is combining these with nutrient-dense plant foods to ensure a diverse intake of vitamins and minerals.

Top choices for vegetarians include:

• Eggs and egg whites.

• All forms of dairy (Greek yogurt, cottage cheese, milk, cheese).

• All legumes (lentils, chickpeas, black beans, peas).

• Soy products (tofu, tempeh, edamame).

• Whole grains with higher protein content (quinoa, amaranth, buckwheat).

• Nuts, seeds, and their respective butters.

Vegetarians should be mindful of iron intake, as plant-based non-heme iron is less easily absorbed than meat-based heme iron. Consuming high-protein plant foods alongside a source of Vitamin C (like bell peppers or citrus) significantly enhances iron absorption.

Best High-Protein Foods for Plant-Based Diets

For those following a strict plant-based or vegan diet, removing all animal products means relying entirely on plants for essential amino acids. This is completely achievable, but requires intentional food choices.

The strategy is to eat a variety of high protein plant foods throughout the day to ensure all essential amino acids are consumed. For example, grains are often low in the amino acid lysine, while beans are rich in lysine. Eating them together or throughout the same day (such as rice and beans, or whole-grain toast with peanut butter) creates a complete amino acid profile.

Plant-based eaters should prioritize:

• Lentils and beans as primary staples.

• Tofu and tempeh as meat replacements in traditional recipes.

• Nutritional yeast as a seasoning (which also provides B-vitamins).

• Hemp seeds and chia seeds added to smoothies and oatmeal.

• Pea protein-based foods if a convenient boost is needed.

Whole Foods vs Protein Supplements

A common question is whether you need to buy protein powders to hit your daily goals. The simple answer is no. Whole foods should always form the foundation of your diet because they provide a "food matrix"—a complex structure of vitamins, minerals, fiber, and water that work synergistically in your body.

However, protein supplements (like whey protein, casein, or plant-based pea/rice blends) are tools of convenience. If you have a highly active lifestyle, struggle to eat enough whole food, or need an immediate post-workout recovery source, a high-quality protein powder can be useful. When choosing a supplement, look for minimal ingredients and low added sugars. To understand the nuances of this choice, read Protein Powder vs Whole Foods: Which Is Better?

How to Build a Balanced High-Protein Meal

Focusing strictly on protein in isolation is a mistake. The healthiest meals incorporate multiple food groups. A highly effective and visually simple framework for building a balanced plate includes four components:

1. The Protein Source: Fill about one-quarter of your plate with a high-quality protein (e.g., chicken, tofu, fish, eggs, or beans).

2. Vegetables or Fruits: Fill half your plate with colorful, non-starchy vegetables (e.g., leafy greens, broccoli, carrots, bell peppers) to provide volume, fiber, and micronutrients.

3. High-Fiber Carbohydrates: Fill the remaining quarter with complex carbs (e.g., quinoa, sweet potatoes, brown rice, or whole-grain bread) for sustained energy.

4. Healthy Fats: Incorporate a small amount of healthy fats (e.g., olive oil dressing, a quarter of an avocado, or a sprinkle of seeds) to aid in hormone function and the absorption of fat-soluble vitamins.

For a comprehensive guide on executing this framework across different cuisines, review How to Build a Balanced High-Protein Meal.

How Much Protein Is in Common Foods?

Understanding the approximate amounts of protein in standard serving sizes helps you plan your meals accurately. Please note that values can vary slightly based on brand, exact cut of meat, or preparation method.

How to Eat More Protein Without Overcomplicating Your Diet

If you realize you are falling short of your daily protein needs, do not attempt to overhaul your entire diet overnight. Instead, use simple "habit stacking" and intelligent swaps:

• Swap regular yogurt for Greek yogurt: This single change can double or triple the protein of your morning meal.

• Use milk instead of water: If you make oatmeal or smoothies, preparing them with dairy milk or high-protein soy milk rather than water or almond milk instantly adds high-quality protein.

• Sprinkle seeds on everything: Keep a jar of hemp seeds or pumpkin seeds on your counter. Sprinkle them over salads, soups, and oatmeal.

• Add a side of edamame: If you are ordering sushi or making a stir-fry, a side of steamed edamame is an effortless protein boost.

• Double the meat/tofu portion: If you usually put 3 ounces of chicken or tofu in your salad, increase it to 5 ounces. The volume increase is minor, but the macronutrient impact is significant.

Common Mistakes When Trying to Eat More Protein

As the popularity of high-protein diets has surged, several common nutritional pitfalls have emerged.

The biggest mistake is ignoring dietary fiber. When people dramatically increase their intake of meat, eggs, and dairy, they often push vegetables and whole grains off their plate. This can lead to digestive distress and a lack of essential micronutrients. Health requires a balance; to understand this synergy, read High-Protein and High-Fiber Foods: Why Both Matter.

Another common error is relying entirely on highly processed "protein products." Supermarket shelves are filled with protein cookies, protein chips, and protein cereals. While they contain isolated soy or whey protein, they are often heavily processed and lack the nutritional integrity of whole foods.

Finally, adopting a "more is always better" mindset is flawed. The body can only utilize a certain amount of protein for muscle synthesis at one time. Consuming massive amounts of protein beyond your body's requirements will not result in extra muscle; the excess calories will simply be stored as fat, or the amino acids will be oxidized for energy. If you are unsure of your specific baseline needs, checking How Much Protein Do You Need Per Day? is a crucial first step.

Are High-Protein Foods Good for Weight Management?

When individuals embark on a weight management journey, optimizing protein intake is one of the most effective dietary adjustments they can make.

Firstly, protein is highly satiating. It suppresses the hunger hormone ghrelin while boosting the production of peptide YY, a hormone that makes you feel full. This means that a breakfast of eggs and Greek yogurt will keep you satisfied much longer than a breakfast of bagels and fruit juice, naturally helping you consume fewer calories throughout the day.

Secondly, protein has a high Thermic Effect of Food (TEF). Your body actually expends energy (calories) to digest, absorb, and process the nutrients in your food. The TEF for protein is significantly higher (around 20-30%) than for carbohydrates (5-10%) or dietary fats (0-3%).

Lastly, during a caloric deficit (eating fewer calories than you burn), your body may break down muscle tissue for energy. Consuming adequate protein, especially when combined with resistance training, signals your body to preserve lean muscle mass and prioritize fat loss. For a complete understanding of how training and nutrition interact, refer to Muscle Building Basics: Training, Protein, and Recovery. Remember, however, that overall calorie balance and long-term sustainability are the true drivers of weight management.

How to Choose the Right Protein Foods for Your Lifestyle

There is no single "best" list of high protein foods that applies to every human being. Your choices must reflect your lifestyle, budget, and ethical preferences.

• For the busy professional: Focus on convenience without compromising quality. Keep Greek yogurt, cottage cheese, canned tuna, and pre-cooked lentils stocked in your kitchen.

• For the athlete: Focus on bioavailability and timing. Utilize lean meats, eggs, and high-quality protein powders to support recovery.

• For the budget-conscious: Legumes are your best friend. Dried beans, lentils, chickpeas, and eggs provide the highest amount of protein per dollar spent of almost any food category.

• For the plant-based eater: Focus on variety. Embrace tofu, tempeh, quinoa, and a wide array of legumes to ensure complete nutrition.

Ultimately, high protein foods for a healthy diet should be foods you genuinely enjoy eating. Nutrition is a lifelong endeavor, and the most effective diet is the one you can sustain consistently, deliciously, and healthily for years to come.

 FAQs

1. What are the best high protein foods?

The best high-protein foods include a mix of animal and plant sources. Top animal sources include skinless chicken breast, turkey, salmon, tuna, eggs, Greek yogurt, and cottage cheese. The best plant-based options include lentils, chickpeas, black beans, edamame, tofu, tempeh, and quinoa.

2. What foods are highest in protein?

By weight, lean meats like chicken breast and turkey breast are incredibly high in protein, offering about 30 grams per 100-gram serving. Fish like tuna and salmon are also highly concentrated. Among plant foods, tempeh, firm tofu, lentils, and hemp seeds offer the highest protein concentration per serving.

3. What are healthy sources of protein?

Healthy sources of protein are minimally processed and come packaged with other beneficial nutrients. These include fresh fish (rich in omega-3s), legumes (rich in fiber), eggs (rich in choline and B vitamins), and lean poultry. Heavily processed meats like hot dogs or sugary protein bars are generally not considered healthy sources.

4. What are the best high protein foods for a healthy diet?

For a healthy diet, variety is key. The best foods include a rotation of fish, poultry, eggs, low-fat dairy, and abundant plant-based options like lentils, beans, nuts, and seeds. This ensures you get high-quality amino acids alongside fiber, healthy fats, and essential micronutrients.

5. What are the best high protein foods for breakfast?

Excellent high-protein breakfast foods include whole eggs, egg whites, plain Greek yogurt, and cottage cheese. For plant-based options, tofu scrambles and oatmeal fortified with hemp seeds, chia seeds, or a scoop of high-quality protein powder are highly effective.

6. What are the best high protein snacks?

The best snacks are convenient and combine protein with a bit of fiber or healthy fat to keep you full. Hard-boiled eggs, roasted chickpeas, a handful of almonds or walnuts, string cheese, edamame pods, and small servings of Greek yogurt are ideal high-protein snacks.

7. What are the best high protein foods for vegetarians?

Vegetarians can get abundant protein from eggs and dairy products like cottage cheese and milk. Beyond that, legumes (lentils, beans, peas), soy products (tofu, tempeh), nuts, seeds, and pseudo-cereals like quinoa should form the foundation of their protein intake.

8. What plant foods are high in protein?

Legumes (lentils, chickpeas, black, pinto, and kidney beans) are excellent plant-based proteins. Soy products like tofu, tempeh, and edamame are standout options because they provide complete proteins. Nuts, seeds (especially hemp and chia), and whole grains like quinoa and amaranth also provide substantial protein.

9. Are eggs a good source of protein?

Yes, eggs are an outstanding source of high-quality protein. A single large egg provides about 6 grams of highly bioavailable protein containing all nine essential amino acids. The yolk also provides essential nutrients like vitamin B12, vitamin D, and choline.

10. Is Greek yogurt high in protein?

Yes, traditional Greek yogurt is exceptionally high in protein because it is strained to remove liquid whey. A standard 6-ounce serving provides roughly 15 to 17 grams of protein, which is significantly more than regular, unstrained yogurt.

11. Are beans a good source of protein?

Absolutely. Beans are an excellent source of plant-based protein. A cup of cooked beans generally provides about 15 grams of protein. Additionally, they are incredibly rich in dietary fiber, which promotes digestive health and helps regulate blood sugar levels.

12. How can I eat more protein without relying on supplements?

You can eat more protein by making simple whole-food swaps: use Greek yogurt instead of sour cream, add lentils to soups and salads, snack on hard-boiled eggs or edamame instead of chips, use milk instead of water in your oatmeal, and ensure every meal has a dedicated, palm-sized protein source.

Sources / Further Reading

While this article is comprehensively researched based on nutritional science, readers with specific health conditions should consult a registered dietitian.

• National Institutes of Health (NIH) - Dietary Reference Intakes for Macronutrients

• World Health Organization (WHO) - Protein and Amino Acid Requirements in Human Nutrition

• Harvard T.H. Chan School of Public Health - The Nutrition Source: Protein

• United States Department of Agriculture (USDA) - FoodData Central