If you are 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 a part of your plate. Sure, carbohydrates and healthy fats are important in supporting our overall health and wellness. But protein plays so many key roles in the human body that eating enough should be a priority.
According to 2024 research published in The American Journal of Clinical Nutrition, dietary protein intake has been associated with a decreased rate of muscle loss and maintenance of cognitive function, and protein from plant sources has been associated with healthy aging.
In a nutshell, getting enough protein in your diet is critical to supporting your overall health and wellness.
25 High-Protein Dinners That the Whole Family Will Love
What Is Protein?
If you have ever been on a diet or spoken to someone about nutrition, then you have surely heard the word protein before. While many people know that protein is important, they may not know what it actually is.
The proteins we eat are made up of different amino acids—the building blocks of protein. These amino acids are what the body uses for various functions, from forming certain hormones to building muscle. So, when the body digests the whole protein that we get from our juicy hamburger or from a 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 one is categorized as essential, nonessential or conditional:
- Nonessential amino acids are the ones our body can make. They do not have to be included in the diet.
- Essential amino acids are the ones our body can't make. Therefore, they need to be obtained via the diet.
- Conditional amino acids are essential in times of illness and stress. So their classification of being essential is conditional.
Regardless of whether you are a meat eater or follow a vegan eating plan (or somewhere in between), it is possible to get all of 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, thoughts of bodybuilders who are trying to sculpt the perfect muscles may come to mind. But protein is so much more than a weightlifter's BFF. Protein, or rather the amino acids that make up protein, plays many essential roles in the body, including:
- Promotes satiety, and therefore may support weight-management goals
- May decrease the risk of developing high blood pressure
- Supports injury recovery
- Reduces the risk of developing sarcopenia (age-related loss of skeletal muscle)
- Helps keep the immune system functioning
How Much Protein Do You Need?
While protein is an important nutrient to eat, that doesn't mean that you should be eating loads and loads of it every single day. The amount of protein you need depends on a few factors, including your weight, age, sex and health status.
Generally speaking, most healthy adults require 0.8 grams of protein per kilogram of 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 up your protein consumption if you are extremely physically active, pregnant or lactating, if you are recovering from certain injuries or surgeries or if you are older. According to a 2020 Advances in Nutrition study, experts say that older people need more protein to maintain and make muscle.
Protein is found in many foods you are likely already enjoying. While this macronutrient can be found in smaller quantities in foods like 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 narrow things down, here are eight of the best protein-containing foods for you to enjoy.
1. Lean Beef
- 22 g protein (3-ounce serving) of 93% lean ground beef
Including beef in your diet not only provides your body with high-quality protein but also fuels your body with key nutrients like zinc (which plays a role in immunity) and iron (which shuttles oxygen through your body). For a satisfying dish that contains beef, try a Skillet Steak with Mushroom Sauce or a cozy Slow-Cooker Beef Stew.
2. Chicken
- 27 g protein (3-ounce serving) of skinless chicken breast
As a versatile dinner staple that is in many people's rotation, chicken packs a punch in the protein department. A simple Baked Lemon-Pepper Chicken or Creamy Parmesan Garlic Mushroom Chicken recipe can be an easy weeknight dinner that includes this important nutrient in a delicious way.
3. Salmon
- 19 g protein (3-ounce serving)
Salmon may be known for its healthy fats that support heart health, but this food contains a hefty portion of protein too. Eating fish at least twice a week also adds variety to your weekly protein rotation. Salmon recipes like our Honey-Garlic Salmon or Walnut-Rosemary Crusted Salmon are a must-try.
4. Eggs
- 6 g protein (1 large egg)
Eating eggs is a convenient way to sneak in some high-quality protein. You can enjoy them scrambled or hard-boiled or include them in recipes like a 10-Minute Spinach Omelet and Egg Salad. Check out our egg recipes for more egg-spiration!
5. Peanut Butter
- 7 g protein (2 tablespoons)
For a plant-based protein source that is loved by many, 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 a Peanut Dressing, or whip up some Peanut Butter Energy Balls for a quick nosh while on the go. Not a fan of peanuts or looking for other options? Other nut butters and seed butters also provide comparable amounts of protein.
6. Pasta
- 8 g protein (1 cup cooked)
Pasta is often considered a carb source, but a 2-ounce uncooked 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 for even more protein per bite. Looking for meatless pairings to go along with your pasta? Our recommendations for plant-based protein toppings for pasta will not disappoint.
7. Low-Fat Cottage Cheese
- 12 g protein (1/2-cup serving)
Creamy cottage cheese is a natural source of protein that is easy to include in a balanced diet. And 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
- 18 g protein (1 cup cooked)
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 , enjoying lentils can be a delicious way to get protein into your diet.