High protein foods that aren’t eggs and meat 

Are you getting tired of eating eggs and meat as your main protein foods? They’re great for boosting energy and building lean muscle, but they’re not the only ones! There are lots of other high protein foods you can add to your plate instead. And these five foods are easy to prepare, easy to store, and perfect for every budget.

Chia seeds

Chia seeds are a trendy favorite, topping many of Instagram’s prettiest breakfast bowls. These seeds are packed with protein – about four grams per ounce, while also being rich in healthy fats and fiber. Add it to smoothies, yogurt, oatmeal, or baked goods. 


You can find them precooked or dried, but either way, they’re an easy way to increase your protein intake. One cup of lentils provides 18 percent of protein.And there are so many ways to incorporate this healthy legume into different meals. Add it to soup, stir fry, or pasta sauce.

Nuts and nut butters

Nuts and nut butters, including almond and walnut are your top choices for protein. One cup of unsalted almond butter provides almost 38 grams of protein. And it’s something you can easily add to a smoothie, with fruit or vegetable slices, added to your baking mix, or on a sandwich. 


Quinoa makes an excellent substitute for rice or oatmeal. While one cup of quinoa does contain protein – about 8 grams – it also has nearly 40 grams of carbohydrates. So, you want to eat this in moderation, so you don’t overload on carbs. Enjoy it as a side or as a salad base.

Canned salmon

Sure, fresh salmon may be a more appealing choice, but a can of salmon is a much more affordable way to enjoy this high protein food, too. One can gives you almost 80 grams of protein, along with a healthy mix of omega-3 and omega-6 fatty acids. Toss it in a salad or make a sandwich.

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