In the realm of dietary components, if there were a title for the most beloved macronutrient, protein would undoubtedly win. It’s nearly impossible to browse through your TikTok ‘For You’ page without encountering a plethora of high-protein recipes, meal planning guides, ‘what I eat in a day’ clips, and a myriad of products.
Although protein isn’t the sole nutrient worth considering in a balanced diet, there’s ample evidence highlighting the necessity of adequate daily protein intake. This macronutrient slows down digestion, aiding in satiety and blood sugar regulation. It also forms the foundation for most body tissues—especially muscle—and is crucial for maintaining fluid and pH balance.
As a registered dietitian, I’m frequently queried about my personal go-to protein sources. Given my focus on sustainability, my choices lean towards being less conventional and more plant-based than the average individual—or even many healthcare professionals. Continue reading to uncover my top eight preferred protein sources!
Step into my kitchen at any moment, and you’ll likely encounter these high-protein essentials that assist me in meeting my weekly protein targets—while ensuring my meals remain delightful.
Protein Content: 22 grams per ½ cup (firm)
Despite not following a strict plant-based diet, I’m a tofu aficionado, enjoying it most days for breakfast. It’s brimming with protein, B vitamins, iron, calcium, selenium, phosphorus, and magnesium—supporting various aspects from metabolism and immune function to bone, blood, and heart health. Yet, I frequently turn to tofu due to its flavor and culinary adaptability. In the morning, I prepare a robust tofu scramble seasoned with garlic powder, nutritional yeast, turmeric, salt, pepper, and olive oil, served with sourdough toast for a protein-packed beginning to my day. Later, I often incorporate tofu into salads, stir-fries, rice dishes, or soups for lunch or dinner.
Protein Content: 6 grams per 1 ounce
For a swift protein increase, I often grab a handful of nuts from my freezer—almonds are my personal favorite. And yes, you heard that correctly: I always store my nuts and seeds in the fridge or freezer to preserve freshness and avoid rancidity due to their high-fat content. Almonds are a staple due to their taste, as well as their high fiber, vitamin E, B vitamins, copper, calcium, and magnesium, which bolster my overall health. I frequently snack on them, or I’ll add almonds to salads, homemade trail mix, baked goods, and yogurt parfaits.
Protein Content: Up to 20 grams per 7 ounces (depending on brand)
When it comes to yogurt parfaits, yogurt is a high-protein option I almost always have on hand. It’s satisfying, supports bone health, enhances gut health with probiotics, and serves as a healthy alternative to butter or higher-fat dairy in cooking and baking. I appreciate the variety of yogurt options available to suit my goals. When seeking the highest protein content, I typically opt for Chobani’s 20g High Protein yogurt, as it’s one of the few options I’ve found that naturally packs a significant amount of protein into a single serving without added protein powder or sugar.
Protein Content: 5 grams per 2 tablespoons
Another ingredient I add to yogurt and various recipes is chia seeds. These compact nutritional powerhouses are not only rich in protein but also provide substantial amounts of fiber, omega-3 fatty acids, calcium, iron, magnesium, and phosphorus to reduce inflammation and promote better gut, bone, and immune health. Besides parfaits, I incorporate chia seeds into jams, baked goods, or sprinkle them over salads, pancakes, or loaded toasts. Chia seed pudding is also a convenient and healthful on-the-go breakfast or dessert choice that I often prepare.
Protein Content: 15 grams per 1 cup cooked
I relish any legume that comes my way, but if I had to pick a favorite, it would be black beans. Their smooth texture and subtle, nutty taste are delightful in salads, burrito bowls, tacos, or homemade refried beans. Moreover, they’re packed with protein and offer fiber, B vitamins, zinc, and calcium. In fact, I’m such a fan of black beans that I often purchase them dried and in bulk to save money—I cook them at home, and I believe the texture is superior.
Protein Content: 21 grams per 3 ounces
I’ve cherished a perfectly crafted tuna sandwich since childhood, it evokes cherished memories of lunchtime with my mother. Today, I still crave the savory creaminess of tuna salad. However, my preference for canned fish has evolved over the years, and I now always keep canned anchovies and sardines in my pantry for quick, flavorful meals. I add them to homemade Caesar dressing, pasta puttanesca, salads, and grain bowls. As a sustainability advocate, I carefully select canned fish that minimizes environmental impact. Wild Planet is a brand that excels in this regard. Moreover, small fish like anchovies and sardines are inherently more environmentally friendly as they are lower on the food chain, reproduce rapidly, and are more abundant in marine environments.
Protein Content: 8 grams per 1 cup cooked
Similar to chia seeds, quinoa is a nutritional powerhouse packed into a small kernel. Each grain is rich in heart-healthy fats, protein, fiber, and a variety of vitamins and minerals. Beyond its impressive nutrient profile, quinoa is incredibly versatile and delicious in both sweet and savory dishes. I add puffed quinoa to baked goods or mousses for a satisfying crunch, while freshly cooked quinoa elevates my stir-fries, curries, salads, grain bowls, and burritos.
Protein Content: 5 grams per 2 tablespoons
Lastly, nut and seed butters are crucial for achieving my daily protein goals. While I enjoy all varieties, I have a fondness for sunflower seed butter. It’s creamy, rich, and surprisingly sweet, with no added sugar in my preferred brands. It provides all three macronutrients—protein, fiber (complex carbs), and healthy fats—along with micronutrients like vitamin E, selenium, and zinc to support immune health. I love spreading this seed butter on sliced apples, loaded toasts, and pancakes—or incorporating it into baked goods and Asian-inspired dressings.
