by If you’re focused on feeling satisfied after eating a meal, supporting your muscle growth, helping your body have strong bones and powering your immune health, then protein needs to be part of your plate. Certainly, carbohydrates and healthy fats are important to support our overall health and well-being. But protein has so many key roles in the human body that eating enough of it should be a priority.
According to 2024 research published in The American Journal of Clinical Nutritiondietary protein intake is associated with a reduced rate of muscle loss and maintenance of cognitive function, and protein from plant sources is associated with healthy aging.
In summary, getting enough protein in your diet is essential to support your overall health and well-being.
What is Protein?
If you’ve ever been on a diet or talked to someone about nutrition, you’ve definitely heard the word protein before. Although many people know that protein is important, they may not know what it really is.
The proteins we eat are made up of different amino acids – the building blocks of protein. These amino acids are used by the body for various functions, from forming certain hormones to building muscle. So, when the body digests the complete protein we get from our juicy hamburger or hearty lentil soup, the amino acids that make up that protein are absorbed and used by cells for a multitude of functions.
According to the National Institutes of Health, proteins are made up of 20 amino acids, and each is categorized as essential, nonessential or conditional:
- Non-essential amino acids the ones our bodies can make. They do not need to be included in the diet.
- Essential amino acids the ones our bodies can’t make. Therefore, it is necessary to get them through the diet.
- Conditional amino acids essential in times of illness and stress. Hence their classification of being necessary is conditional.
Whether you eat meat or follow a vegan eating plan (or somewhere in between), it is possible to get all the essential amino acids the body needs, as long as you choose high protein foods throughout the day.
What Can Protein Do For You?
When people think of protein, they may think of bodies trying to sculpt the perfect muscles. But protein is much more than the weightlifter’s BFF. Protein, or rather the amino acids that make up protein, have many essential roles in the body, including:
How Much Protein Do You Need?
Although protein is an important nutrient to eat, that doesn’t mean you should be eating lots and lots of it every day. The amount of protein you need depends on a number of factors, including your weight, age, sex and health status.
In general, most healthy adults need 0.8 grams of protein per kilogram of body weight. This translates to 55 g per day for a sedentary man of average weight and 45 g per day for a sedentary woman of average weight. You may need to increase your protein intake if you are very physically active, pregnant or lactating, recovering from certain injuries or surgeries or if you are older. According to 2020 Advances in Nutrition study, experts say older people need more protein to maintain and build muscle.
Protein is found in many foods that you probably already enjoy. Although this macronutrient can be found in smaller quantities in foods such as vegetables and rice, there are other foods with high protein that are better at nourishing your body when included in an overall healthy diet.
To help lighten things up, here are eight of the best protein-rich foods you can enjoy.
1. Lean beef
If you include beef in your diet, it not only provides your body with high-quality protein but also provides your body with key nutrients such as zinc (which plays a role in immunity) and iron (which shuttles oxygen through your body). For a satisfying beef dish, try Skillet Steak with Mushroom Sauce or a cozy Slow Cooker Beef Steak.
2. Chicken
As a versatile dinner staple in many people’s rotation, chicken packs a punch in the protein department. A simple Baked Lemon Pepper Chicken or Garlic Mushroom Chicken with Parmesan Cream can be an easy weeknight dinner that includes this important nutrient in a delicious way.
3. Salmon
Salmon may be known for its healthy fats that support heart health, but this food is also high in protein. Eating fish at least twice a week adds variety to your weekly protein rotation. Must-try salmon recipes like our Honey-Garlic Salmon or Walnut-Rosemary Crusted Salmon.
4. Eggs
Eating eggs is a convenient way to take in some high-quality protein. You can enjoy them scrambled or hard-boiled or include them in recipes like 10-Minute Spinach Omelette and Egg Salad. Check out our egg recipes for more egg spies!
5. Peanut butter
For a plant-based protein source that many love, natural peanut butter is the way to go. You can enjoy it in a classic peanut butter and jelly sandwich, use it as an ingredient in Peanut Butter Dressing, or whip up some Peanut Butter Energy Balls for a quick nosh on the go. Not a fan of peanuts or looking for alternatives? Other nut butters and seed butters also provide comparable amounts of protein.
6. Pasta
Pasta is often thought of as a carb source, but an uncooked 2-ounce serving of classic semolina pasta provides almost as much protein as one large egg! Use it to make Spaghetti with Quick Meat Sauce or enjoy a bowl of One-Pot Italian Sausage & Kale Pasta for even more protein per bite. Looking for meatless pairings to go with your pasta? Our recommendations for plant-based protein toppings for pasta will not disappoint.
7. Low Fat Cottage Cheese
Creamy cottage cheese is a natural source of protein that is easy to include in a balanced diet. Using it in recipes like Creamy Spinach Dip and Florentine Lasagna Roll-Ups helps keep the protein content high without the need to add any meat.
8. Lentils
For the ultimate plant-based protein, turn to hearty lentils. Not only are they loaded with this key macro, but they are packed with antioxidants, fiber, vitamins and minerals. From a cozy Vegan Lentil Soup to a Lentil Bowl with Fried Eggs & Greens, enjoying lentils can be a great way to add protein to your diet.
