High-Protein Foods List: 50+ Options for Your Diet

Introduction / Hook Section (100-150 words)

If you have ever tried to “eat more protein,” you know how vague that advice can feel. You finish a long workday, scroll through delivery apps, and end up with a meal that is mostly refined carbs and sauces, not the protein rich foods you were aiming for. Or you stock up on random items at the supermarket, only to realize later that half of them are snacks, not real high-protein staples.

The good news: you do not need a bodybuilder’s meal plan to hit your protein goals. You just need a reliable list of high protein foods you can plug into simple breakfasts, office lunches, and quick weeknight dinners.

This guide gives you 50+ high-protein options—meats, seafood, dairy, eggs, and plant proteins—plus approximate protein per 100 g, cooking ideas, and ready-to-use meal pairings you can drop straight into your weekly plan.

What Are High-Protein Foods?

High-protein foods are foods that provide a relatively large amount of protein per calorie or per portion. There is no single scientific cutoff, but in everyday nutrition, foods with roughly 10–25 g of protein per 100 g (or per serving) are typically considered protein rich foods.

Protein itself is made of amino acids. Your body uses them to build and repair tissues, support immune function, help maintain muscle mass, and keep you feeling full between meals. Unlike carbohydrates and fats, your body does not store protein in a dedicated “protein tank,” so a steady daily intake matters.

In a Western urban lifestyle—takeout lunches, quick supermarket runs, and limited cooking time—high-protein foods are especially helpful. They let you build satisfying meals from convenience items (like rotisserie chicken or Greek yogurt) without relying solely on powders or bars.

Why High-Protein Foods Matter

For many busy adults, the problem is not knowing that protein is important—it is translating that knowledge into daily habits.

Common pain points:

• Pain point 1 – Carby convenience meals: After work you default to pasta, noodles, pizza, or pastries because they are fast and familiar, leaving you full but not satisfied for long.
• Pain point 2 – “Healthy” but low-protein choices: Salads, soups, or veggie dishes that look healthy but include only a sprinkle of protein, so you are hungry again an hour later.
• Pain point 3 – Confusion at the supermarket: You see labels like “high protein” but are not sure which foods actually help you reach your daily target.

When you prioritize high protein foods:

• Benefit 1 – Better satiety: Higher-protein meals generally keep you fuller for longer, which can naturally reduce snacking and late-night grazing.
• Benefit 2 – Support for muscle and strength: Adequate protein supports muscle maintenance, especially important if you are losing weight or have a sedentary office job but want to stay strong.
• Benefit 3 – More structured meal planning: Building meals around a protein anchor (chicken, tofu, beans, yogurt) makes it easier to add carbs and fats in sensible portions, rather than guessing.

The key is not perfection, but having a practical list of protein rich foods you can mix, match, and build into a realistic meal plan.

High-Protein Meat Options

Animal proteins are usually very dense in protein per 100 g, especially lean cuts. The numbers below are approximate and can vary by brand and preparation, but they give a solid ballpark.

Approximate protein per 100 g (cooked, unless noted):

• Skinless chicken breast – ~31 g
• Chicken thigh (trimmed) – ~26 g
• Turkey breast – ~29 g
• Extra-lean ground turkey – ~27 g
• Extra-lean ground beef (90–95% lean) – ~26 g
• Sirloin steak – ~25 g
• Pork tenderloin – ~24 g
• Lean ham – ~20 g
• Roast beef (deli-style, lean) – ~21 g
• Bison or lean game meats – ~26–28 g

Quick cooking tips & pairings

• Weeknight sheet pan: Toss chicken breast or turkey breast pieces with olive oil, salt, pepper, and pre-cut vegetables (broccoli, carrots, peppers). Roast at 200°C / 400°F for ~20–25 minutes. Serve with microwavable brown rice.
• Office-friendly meal prep: Cook a batch of extra-lean ground turkey with taco seasoning. Through the week, use it in:
  • Burrito bowls with rice, beans, salsa, and lettuce.
  • Stuffed whole-wheat pitas with salad and Greek yogurt sauce.
• Sandwich upgrades: Choose lean ham, turkey, or roast beef as the star of your sandwich, then add salad greens, tomato, mustard, and whole-grain bread for fiber.

If you rely on supermarket prepared foods, look for rotisserie chicken (skin removed) or pre-cooked grilled chicken strips—they are not perfect, but they are better protein anchors than breaded nuggets or ultra-processed deli meats.

High-Protein Seafood Options

Seafood offers high-quality protein plus beneficial fats like omega-3s (especially in oily fish). Most options cook quickly, which is ideal for weeknights.

Approximate protein per 100 g (cooked or drained):

• Canned tuna in water – ~25 g
• Canned salmon – ~23 g
• Fresh salmon fillet – ~22 g
• Cod – ~24 g
• Haddock – ~24 g
• Shrimp / prawns – ~24 g
• Tilapia – ~24 g
• Sardines (canned in water or olive oil) – ~23 g
• Mackerel – ~20 g
• Scallops – ~20 g

Quick cooking tips & pairings

• 15-minute pan-seared salmon: Season salmon with salt, pepper, and a squeeze of lemon. Pan-sear 3–4 minutes per side. Serve with a bagged salad and microwaveable quinoa.
• Tuna lunch hacks: Mix canned tuna with a little Greek yogurt, mustard, and chopped pickles. Serve:
  • On whole-grain toast with salad greens.
  • Over ready-made salad leaves for a 5-minute high-protein lunch.
• Shrimp stir-fry: Use frozen shrimp, a frozen stir-fry veg mix, and a simple soy-ginger sauce. Serve over instant brown rice or whole-wheat noodles.

If you order takeout, seafood-based options like grilled salmon bowls, sushi with extra fish, or shrimp salads can be higher in protein than creamy pasta dishes or fried options.

High-Protein Dairy and Egg Options

Dairy and eggs are versatile protein rich foods that work well for breakfast, snacks, or quick “no-cook” dinners when you are exhausted.

Approximate protein per 100 g (or per unit):

• Greek yogurt (nonfat) – ~10 g per 100 g
• Skyr – ~11 g per 100 g
• Cottage cheese (low fat) – ~11 g per 100 g
• Regular yogurt (low fat, plain) – ~5 g per 100 g
• Hard cheeses (cheddar, gouda, etc.) – ~24 g per 100 g
• Mozzarella (part-skim) – ~22 g per 100 g
• Ricotta (part-skim) – ~8–9 g per 100 g
• Cow’s milk (semi-skimmed / 2%) – ~3.5 g per 100 ml
• Fortified soy milk – ~3–3.5 g per 100 ml
• Eggs – ~6–7 g per large egg
• Liquid egg whites – ~10–11 g per 100 g

Quick cooking tips & pairings

• Breakfast bowls: Combine 170 g Greek yogurt with berries, a handful of high-fiber cereal or oats, and a few nuts. You get protein, fiber, and healthy fats in under 5 minutes.
• Savory cottage cheese bowls: Top cottage cheese with cherry tomatoes, cucumber, olive oil, and pepper for a simple lunch or snack.
• Egg-based dinners: A 3-egg omelette with vegetables and a little cheese can easily reach 20–25 g of protein. Pair with whole-grain toast or a baked potato.
• Coffee upgrades: Swapping some cream for milk or soy milk adds a small but consistent protein bump over the day.

For busy weeks, keeping Greek yogurt, eggs, and cottage cheese in your fridge gives you reliable backup options when cooking falls through.

High-Protein Plant-Based Foods

Plant-based high protein foods support both vegetarians and meat eaters who want more variety. They also bring fiber, which helps with fullness and blood sugar stability.

Legumes and soy (approximate protein per 100 g cooked):

• Lentils – ~9 g
• Chickpeas – ~8–9 g
• Black beans – ~8 g
• Kidney beans – ~8 g
• Pinto beans – ~8 g
• Edamame (green soybeans) – ~11 g
• Firm tofu – ~12–14 g
• Tempeh – ~18–20 g
• Textured vegetable protein (TVP, rehydrated) – ~12–15 g

Grains, seeds, and nuts (per 100 g, dry/raw unless noted):

• Quinoa (cooked) – ~4 g
• Buckwheat (cooked) – ~4 g
• Oats (dry) – ~13 g
• Whole-wheat pasta (dry) – ~13 g
• Hemp seeds – ~31 g
• Pumpkin seeds – ~19–20 g
• Chia seeds – ~17 g
• Almonds – ~21 g
• Peanuts – ~25–26 g
• Peanut butter – ~25 g
• Mixed nuts – ~15–20 g

Plant-based convenience items (vary by brand):

• Veggie burgers made from beans/soy – ~15–20 g per patty
• Seitan (wheat gluten) – ~20–25 g per 100 g
• High-protein soy or pea-based meat alternatives – ~17–25 g per 100 g

Quick cooking tips & pairings

• One-pot lentil stew: Combine lentils with canned tomatoes, frozen vegetables, and spices. Serve with whole-grain bread or over rice. Great for batch cooking and freezing.
• Bean-based lunch bowls: Mix canned beans (rinsed), ready-made salad leaves, cherry tomatoes, olive oil, and lemon juice. Add feta or avocado for extra flavor and fats.
• Tofu sheet pan: Press firm tofu, cube it, and toss with soy sauce and cornstarch. Roast with broccoli and carrots, then serve over quinoa or rice.
• Protein oatmeal: Cook oats with milk or soy milk, then stir in peanut butter and chia seeds for a high-protein, high-fiber breakfast.

You do not need to be fully vegetarian to benefit from these options—using beans, tofu, and nuts alongside meat or seafood helps you reach your protein target with more variety and fiber.

How to Build Simple High-Protein Meals

Having a high protein foods list is helpful, but you still need to turn those foods into meals that fit a busy schedule. A simple structure is:

Examples for a typical work week:

• Breakfast (15 minutes or less)
  • Greek yogurt bowl with berries, oats, and almonds.
  • Scrambled eggs with spinach and whole-grain toast.
  • Overnight oats with milk, protein powder, and chia seeds.
• Office lunches
  • Leftover salmon with microwavable brown rice and a bagged salad.
  • Lentil and veggie soup plus a slice of whole-grain bread.
  • High-protein salad: mixed greens + chickpeas + grilled chicken or tofu + olive oil dressing.
• Weeknight dinners
  • Sheet pan chicken with potatoes and mixed vegetables.
  • Shrimp stir-fry with frozen veg and whole-wheat noodles.
  • Tofu or tempeh curry served over quinoa or rice.

When ordering takeout, scan the menu for items that clearly feature a protein anchor—“grilled chicken bowl,” “salmon salad,” “tofu stir-fry”—and build around those rather than choosing purely carb-based dishes.

Recommended Tools / Resources

If you like the idea of eating more high protein foods but feel overwhelmed turning this list into real-life meals, structured tools can help.

Health Meal Plan’s AI Meal Planner is designed for busy professionals and parents who:

• Want a weekly plan built around protein rich foods like chicken, fish, beans, and yogurt.
• Need meals that match their schedule (e.g., 10-minute breakfasts, office-friendly lunches, 20–30 minute dinners).
• Shop once or twice per week and prefer simple, repeatable recipes.

With the AI planner, you can:

• Set your dietary pattern (omnivore, vegetarian, pescatarian, etc.) and preferred protein sources.
• Generate a 7-day high-protein meal plan that uses foods from this list.
• Get a consolidated shopping list you can take to the supermarket or plug into a grocery delivery app.

Final Checklist / Action Steps

Before you revamp your diet, use this quick checklist:

• I have a rough daily protein goal (e.g., based on my weight, activity, and general health needs).
• I chose 3–4 favorite high-protein meats or seafood options that fit my taste and budget.
• I added at least 3 plant-based protein sources (beans, tofu, lentils, nuts) to my regular rotation.
• I planned at least one high-protein breakfast, lunch, and dinner I can repeat on busy days.
• I created (or generated) a shopping list that includes these staples for my next 1–2 grocery trips.

If you can check most of these boxes, you are well on your way to building a diet centered around high protein foods that support fullness, energy, and long-term habits—without complicated rules.

Frequently Asked Questions

How much protein do I actually need per day?

There is no single number that fits everyone. A common general guideline for healthy adults is around 1.2–2.0 g of protein per kilogram of body weight per day, depending on activity level, age, and goals. For many people, that ends up somewhere between roughly 70–130 g per day. If you have medical conditions, pregnancy, or special dietary needs, talk with a healthcare professional or registered dietitian for personalized advice.

Can I get enough protein on a vegetarian or mostly plant-based diet?

Yes—if you are intentional. Combining legumes (lentils, chickpeas, beans), soy foods (tofu, tempeh, edamame), dairy or fortified plant milks, and high-protein grains and nuts can easily add up to a strong daily protein total. For example, Greek yogurt at breakfast, lentil soup at lunch, tofu stir-fry at dinner, and a handful of nuts as a snack can provide substantial protein without any meat. Planning ahead and keeping pantry staples on hand makes this much easier.

Is eating a lot of protein bad for my kidneys?

For people with existing kidney disease, protein intake often needs to be moderated under medical supervision. For generally healthy individuals, research suggests that eating higher protein within reasonable ranges is usually well tolerated. The key is balance: prioritize whole foods, stay hydrated, and avoid viewing protein as the only nutrient that matters. If you have any kidney concerns or other medical conditions, seek individualized guidance from your healthcare team rather than dramatically increasing protein on your own.

How can I eat more protein if I rely on takeout and convenience foods?

Focus on choosing protein-centered options from the menus you already use. Look for grilled chicken or salmon bowls, burrito bowls with extra beans and lean meat, tofu stir-fries, or salads with added chicken, shrimp, or beans. At home, stock simple high-protein basics like Greek yogurt, eggs, canned tuna, and canned beans. That way, even if dinner comes from a delivery app, breakfast and lunch can still be built around protein rich foods.

Do I need protein powder to hit my protein goals?

Protein powders can be convenient, especially for very busy mornings or post-workout routines, but they are not mandatory. Many people can meet their protein needs with whole foods like meat, fish, eggs, dairy, beans, and tofu. If you do use a powder, treat it as a supplement to an already balanced diet, not a replacement for meals. Look for products with clear ingredient lists and discuss any concerns with a healthcare professional.

Start Your High-Protein Journey Today

Ready to turn this high protein foods list into meals you actually enjoy and have time to cook?

Use the Generate My Plan button at the top of the page to build a 7-day high-protein meal plan around your favorite foods from this guide—complete with realistic cooking times, office-friendly lunches, and a smart shopping list you can use with your local supermarket or delivery app.