Best food to get the 20g protein in your diet

Updated: Jul 18

Healthy food, fitness after 50

Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues.

Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength. A diet that is high in protein may also help lower blood pressure, fight diabetes, and more. The Reference Daily Intake (RDI) for protein is around 50 grams for women and 60 grams for men. However when your are working out, you need more than that to function optimally. Here is a list of 15 delicious foods that are high in protein.


Whole eggs are among the healthiest and most nutritious foods available. They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.

Note: Whole eggs are high in protein, but egg whites are almost pure protein.

Content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories

2. Almonds

Almonds are a popular type of tree nut.

They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.

Note: Almonds are not suitable for people who have a nut allergy.

Content: 15% of calories. 6 grams of protein and 164 calories per ounce (28 grams)

3. Chicken breast

Chicken breast is one of the most popular protein-rich foods.

If you eat it without the skin, most of its calories come from protein. Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.

Content: 75% of calories. One roasted chicken breast without skin contains 53 grams of protein and only 284 calories.

4. Oats

Oats are among the healthiest grains available.

They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.

Content: 14% of calories. One cup of oats has 11 grams of protein and 307 calories.

5. Cottage cheese

Cottage cheese is a type of cheese that is low in fat and calories.

It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

Content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.

6. Greek yogurt

Greek yogurt, also called strained yogurt, is a very thick type of yogurt.

It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.

Note: When buying Greek yogurt, go for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories.

Content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories.

7. Milk

Milk contains a little of nearly every nutrient that your body needs.

It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2). If you are concerned about your fat intake, low or zero fat milk is an option.

Note: For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either. For those who wish to drink milk but cannot tolerate it, alternatives include soy milk.

Content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories.

8. Broccoli

Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium.

It also provides bioactive nutrients that may help protect against cancer.

Note: Calorie for calorie, it’s high in protein compared with most vegetables.

Content: 33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories.

9. Lean beef

Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients.

Note: Beef is suitable for people on a low carb diet.

Content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories.

10. Tuna

Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads.

It’s low in fat and calories but a rich source of protein.

Note: Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.

Content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories.

11. Quinoa

Quinoa is a popular pseudo-cereal that many consider a superfood.

It’s rich in vitamins, minerals, fiber, and antioxidants.

Note: Quinoa has numerous health benefits.

Content: 15% of calories. One cup (185 grams) of cooked quinoa has 8 grams of protein and 222 calories.

12. Whey protein supplements

When you’re pressed for time and unable to cook or after a work out, a protein supplement will come in handy. Whey protein is a high quality protein from dairy foods that can help build muscle mass. It may also aid weight loss. If you’d like to try whey protein supplements, a large variety of clean and pure supplements is available Here.

Content: Varies between brands. Over 90% of the calories may be protein, and there may be 20­–50 grams of protein per serving.

13. Lentils

Lentils are a type of legume. They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.

Note: Lentils are among the world’s best sources of plant-based protein, and they’re an excellent choice for vegetarians and vegans.

Content: 31% of calories. One cup (198 grams) of boiled lentils contains18 grams of protein and 230 calories.

14. Fish (all types)

Fish is healthy for various reasons. there are so many sort's to choose from, you can properly find a sort that you like :) It’s rich in essential nutrients.

Note: Some types are very high in heart-healthy omega-3 fatty acids.

Content: Highly variable. For example Salmon is 22% protein, containing 19 grams of protein per 3-ounce (85- gram) serving and only 175 calories.

15. Shrimp

Shrimp is a type of seafood. One of my favorites :)

It’s low in calories but high in various nutrients, including selenium and vitamin B12.

Like fish, shrimp contains omega-3 fatty acids.

Content: 97% of calories. A 3-ounce (85-gram) serving contains 20 grams of protein and only 84 calories.

The bottom line

Protein is essential for maintaining and repairing body tissue. It will also help you lose weight. A wide variety of foods provides protein. Plant-based foods, such as lentils, are a good option for vegans and vegetarians. I always recommend to take a Whey protein supplement of a high quality after your work out!

As your Nutritional Wellness Consultant, I’m committed to empowering you to live a better and healthier life through a personalized program. Together, we’ll push boundaries and find new and better ways to achieve your goals :)

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