6 Protein-Rich Foods To Include In Your Diet For Optimal Health

Protein is an essential macronutrient that plays a vital role in many bodily functions, including muscle growth and repair, tissue maintenance, and hormone production. The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight. However, some people may need more protein, such as athletes, pregnant women, and people with certain medical conditions.

Here are 6 protein-rich foods that you must include in your diet:


Eggs are one of the best sources of protein, with one large egg containing 6 grams of protein. Eggs are also a good source of other nutrients, such as vitamins A, D, E, and B12, as well as choline and lutein.

Chicken breast:

Chicken breast is another excellent source of protein, with a 3-ounce serving containing 26 grams of protein. Chicken breast is also a low-fat and low-calorie food, making it a good choice for people trying to lose weight or maintain a healthy weight.


Fish is a good source of protein and omega-3 fatty acids, which are essential for heart health. A 3-ounce serving of salmon contains 25 grams of protein, while a 3-ounce serving of tuna contains 22 grams of protein.

Greek yoghourt:

Greek yoghourt is a high-protein food that is also a good source of calcium and probiotics. A 6-ounce serving of Greek yoghourt contains 17 grams of protein.

Cottage cheese:

Cottage cheese is another high-protein food that is also low in calories and fat. A 1/2-cup serving of cottage cheese contains 12 grams of protein.


Lentils are a good source of protein and fibre. A 1/2-cup serving of cooked lentils contains 9 grams of protein.

In addition to these specific foods, there are many other protein-rich foods that you can include in your diet, such as beans, nuts, seeds, and tofu.

Here are some tips for increasing your protein intake:

Add a protein source to every meal and snack.

Choose lean protein sources, such as chicken breast, fish, beans, and lentils.

Include a variety of protein sources in your diet.

If you have difficulty meeting your protein needs through diet alone, you may consider taking a protein supplement.

Protein is an essential nutrient for good health. By including protein-rich foods in your diet, you can ensure that you are getting the nutrients your body needs to function properly.

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