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Dietitians share 21 high-protein foods to help you feel strong and satisfied

You need protein to build and repair muscle. Here's how to make sure you're getting enough.
/ Source: TODAY

It seems like everyone is focused on protein these days — with good reason. As an essential macronutrient, protein is a crucial part of everyone's diet. Our bodies need it to build and maintain muscle, and protein also helps us stay full and energized throughout the day.

But the amount of protein each of us needs — and the specific high-protein foods we should look for — depends on our individual goals and preferences.

"Protein is a macronutrient," Julia Zumpano, a registered dietitian at the Cleveland Clinic, tells TODAY.com, which means "we need fairly large amounts (of protein) to maintain health."

The amino acids that make up protein “do so much in our bodies,” Caroline Susie, a registered dietitian based in Dallas, Texas, and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

They repair muscle and tissue and help build muscle, bones and cartilage, Susie says. Amino acids also play a role in metabolic reactions in the body and immune system health, she adds.

If you're not getting enough protein in your meals, your body will show some telltale signs. For instance, you may feel frequent muscle fatigue, difficulty building muscle, weak and brittle nails or dry and dull hair, Zumpano says.

Without a sufficient amount of protein, you might also find yourself feeling hungry frequently throughout the day. "Protein is really satisfying," Zumpano explains. So if you're eating enough calories but still feeling hungry all the time, that's a sign that you might need to get more protein in your meals.

When you're looking to boost your protein intake, look to these many delicious, satisfying high-protein foods. Think of them as the building blocks for exciting, nutrient-rich meals that will keep you feeling strong all day long.

How much protein should you eat?

People are generally more aware that they need protein nowadays than they were during the low-fat diet craze, Zumpano says. "But most people don’t know how much protein they need, and they don’t know how much they’re taking in," she adds.

The exact amount of protein you need to eat every day depends on your age, weight, sex and activity level, which means that protein needs can vary widely from person to person. It may take some work — and, possibly, guidance from a registered dietitian — to figure out the right amount of protein for you and your lifestyle.

A good place to start is with the recommended dietary allowance (RDA) for protein, which is 0.8 grams of protein daily per kilogram of body weight, Susie says. For older adults, that increases to 1.2 grams of protein per kilogram of body weight. "That's the minimal amount, the basic requirement," she explains. (Keep in mind that 1 kilogram is equal to 2.2 pounds.)

If you're pregnant or breastfeeding, actively trying to build more muscle or have certain other health considerations (such as osteoporosis), you will need to eat more protein than the RDA.

That's where advice from a registered dietitian, who can give you specific recommendations based on your individual circumstances, comes in really handy, the experts say. For instance, Zumpano says most people she works with need closer to 1 to 2 grams of protein per kilogram of body weight in a day.

Another way to think of it, Zumpano says, is to aim to get between 20 and 40 grams of protein at each meal. "And making sure, if you have a few 20-gram meals, that you have a 40-gram meal and then a few 10-gram snacks," she adds.

This also helps space out your protein intake throughout the day, rather than trying to get it all at once.

The best high-protein foods

When you're looking for the best high-protein foods, you'll generally want to reach for lean meats and fish, eggs, dairy, beans, legumes, lentils, nuts and seeds, the experts say.

Chicken

Poultry, particularly lean chicken breast, is a great source of protein. A 4-ounce serving of skinless, boneless chicken breast contains 26 grams of protein, according to the U.S. Department of Agriculture. Chicken is a versatile protein that fits into many different types of cuisine, from salads and pasta dishes to simple roasted sheet pan meals.

Turkey

As with chicken breast, turkey breast meat comes with plenty of lean protein. Lean ground turkey is also great in meatballs, pasta sauces, taco filling and stir-fry dishes.

Salmon

Easily grilled, pan-fried or eaten raw in sushi, salmon is an excellent fish option that's high in protein. There are about 17 grams of protein in a 3-ounce serving of salmon, the USDA says.

Tuna

Tuna is another high-protein fish that can be cooked in many ways. Try searing fresh tuna loin with pesto couscous for a light yet filling meal. Or use canned tuna in a salad or sandwich. A 3-ounce tuna steak provides 24 grams of protein and a can of light tuna contains about 16 grams of protein.

Lean beef

Lean beef includes certain cuts of beef, such as round tip roast and top sirloin steak, the Mayo Clinic says. And the category also includes lean ground beef, which can be used in meatballs, stuffed peppers, burgers, lasagna and more. There are about 18 grams of protein in a 3.5-ounce serving of 90% lean ground beef.

Greek yogurt

A cup of Greek yogurt provides about 10 grams of protein, Susie says, while a standard single-serving container usually has at least 15 grams. It's an obvious easy choice for breakfast, topped with nutrient-rich berries, seeds and nuts. Try blending it into a smoothie or freezing it in a slab for some frozen yogurt bark.

Tempeh

If you’re looking for vegetarian protein sources, tempeh is a great option, Zumpano says, and it contains a whopping 31 grams of protein per cup.

Made from fermented soybeans formed into a cake-like block, this versatile food has a subtle nutty taste, a slightly chewy texture and can be cooked in virtually any sauce for a flavorful meal.

Cottage cheese

A trendy food yet again, cottage cheese packs plenty of health benefits. Just a half-cup of low-fat cottage cheese will give you 12 grams of filling protein. And, similar to Greek yogurt, cottage cheese can be topped with other healthy ingredients for breakfast or as a snack, or it can be blended into other foods — including eggs — to boost the protein content.

Black beans

When reaching for high-protein foods, people tend to go straight for meat and dairy, Zumpano says, while overlooking plant-based foods like beans, legumes and lentils.

Black beans are also rich in a variety of antioxidants, TODAY.com reported previously, making them a filling, healthy high-fiber and anti-inflammatory food.

Three-quarters of a cup of cooked black beans provides about 10 grams of protein, Susie says. "That can be added to salad, served as a side dish or mixed in with meat when you're making tacos," she says. As a bonus, beans are also high in fiber, which is great for gut and heart health.

Eggs

One large egg contains about 6 grams of protein along with a variety of vitamins and heart-healthy fats.

“I’m just a huge fan of eggs,” Susie says. “They’re very versatile. Whether it’s scrambled or hard-boiled eggs, they are going to be a wonderful option.”

But, with the price of eggs at a record high right now, you may want to supplement or replace your morning eggs with some other high-protein foods, such as cottage cheese.

Lentils

Lentils come with a ton of nutritional benefits. Just a cup of cooked lentils provides nearly 18 grams of protein and more than 15 grams of fiber, according to the USDA.

In fact, they're one of the foods that's highest in both protein and fiber, TODAY.com reported previously. And eating lentils has been linked with a lower risk for some chronic diseases, like heart disease, high blood pressure and diabetes.

They're a great addition to soups and stews, and warm lentils can be the base for a filling protein-rich bowl topped with veggies and your choice of egg, cheese and meat or tofu.

Chickpeas

Legumes like chickpeas are another excellent plant-based source of protein, the experts say. A cup of chickpeas has about 14 grams of protein and more than 12 grams of fiber, the USDA says.

Chickpeas make a great addition to a salad, or you can try roasting them with your favorite spices for a crispy high-protein snack.

Peanut butter

Nuts and nut butters are both good sources of protein and healthy, filling fats. Peanuts, which are technically legumes, provide 12 grams of protein per cup. And 2 tablespoons of peanut butter will give you about 7 grams of protein. That makes both of these easy options for a healthy protein boost.

Flaxseeds

Flaxseeds are probably some of the most popular high-protein seeds, Susie says, with 2 grams per tablespoon. They can easily be sprinkled on yogurt with granola or blended into a protein and fruit smoothie. But if you prefer sunflower seeds, pumpkin seeds or sesame seeds, “that’s fantastic,” she says.

In particular, pumpkin seeds are often a more plentiful source of magnesium than other plant-based protein sources, TODAY.com reported previously.

Nuts

If you're looking for high-protein nuts, almonds are an obvious go-to. Just an ounce of almonds contains 6 grams of protein, 14 grams of fat and 6 grams of fiber — all of which make these crunchy nuts a particularly satisfying and nutritious snack.

Pistachios (6 grams of protein per ounce) and walnuts (4 grams of protein per ounce) are also good options for a high-protein and high-fiber homemade trail mix.

Seitan

Seitan, another meatless source of protein, is made from wheat gluten, Zumpano explains. You can even make it yourself at home just using water and flour.

It has a fibrous texture that can be pulled apart so its similar to shredded chicken or pork, and a 2-ounce serving of seitan contains about 17 grams of protein.

Tofu

Perhaps the most well-known protein-rich meat alternative, tofu is made from fermented soybeans. And, depending on your chosen tofu texture, it can be fried, baked, stirred into a soup or turned into a sweet pudding.

Chia seeds

Adding chia seeds to your morning yogurt or lunchtime salad bowl is an easy way to boost the protein and fiber content. Or try making chia pudding overnight in the fridge, mixed with peanut butter and topped with fresh fruit. An ounce of chia seeds will give you almost 5 grams of protein and nearly 10 grams of filling fiber.

Edamame

Boasting a massive 18 grams of protein per cup, edamame is another excellent plant-based source of protein. Technically, edamame are young soybeans, TODAY.com explained previously, and they're considered an important source of complete protein, meaning they contain good amounts of all essential amino acids.

And, if that's not enough, edamame are also a great source of gut-healthy fiber.

Oatmeal

On its own, oatmeal provides a reasonable 5 grams of protein. But, if you make oatmeal with milk or your favorite dairy alternative, it can be packed with 8 grams or more of filling protein. You can also add nut butter or seeds to your oatmeal for even more protein. And, don't forget, that oatmeal is an excellent source of whole grains and fiber, too.

Passionfruit

While fruit generally isn't a high-protein food, some varieties do provide a surprising amount of this macronutrient. At the top of the list of fruits with a lot of protein is passionfruit. A cup of this bright, tropical fruit will give you 5 grams of protein as well as a good dose of vitamin C, fiber and calcium. Try using it a a topping for yogurt or cottage cheese.