Shrimp
Another easy option to include in protein-focused meals is shrimp. Shapiro says that you can find about 20 grams per 3 ounces cooked, and you’ll find nutrients such as selenium, iodine, and vitamin B12. She recommends sautéeing, grilling, or steaming shrimp and advises avoiding heavy breading to keep it light.
Chickpeas
Chickpeas are great for many reasons: Shapiro lists fiber, iron, and slow-digesting carbs that help stabilize blood sugar as just a few of the benefits. For your protein needs, she says you can expect about 14 to 15 grams in one cup of cooked chickpeas. She recommends roasting them for some added crunch or blending them into hummus. You can also just add to salads or stews.
Tempeh
Anderson recommends looking to tempeh for your protein source, as you will find about 20 grams of protein per 100 grams of the soybean product. Since it is fermented, she says that it’s also a great source of probiotics and contains all nine essential amino acids, making it a complete protein. You’ll also find other nutrients such as iron, calcium, and B vitamins.
She says it can be eaten raw, boiled, roasted, air-fried, or pan-seared—the possibilities are many. She also says that it can be used as an easy plant-based protein substitution for bacon and ground meats.
Mozzarella (Nonfat)
Mozzarella is a top-tier cheese, and it also makes for a great source of protein. Collen says that you can find about 28 grams of protein for every 100 grams of the cheese and that you can find other nutrients such as calcium, zinc, and vitamin B12. Pro tip: Just be mindful of the sodium content if you plan to eat this cheese often.
Seitan
Made from wheat gluten, this fake meat is shockingly high in protein. Collen says that this can vary depending on how you prepare it and what brands you go with, but you can expect to find about 21 grams of protein per 100 grams of seitan. The plant-based “white meat” also contains selenium and iron.
Peanuts
Whether you like them raw, roasted, or in the form of “butter,” peanuts are a great source of protein. Coming in at about 25 grams per 100 grams, the humble legume is actually more protein-dense than a steak. It’s also a versatile addition to any dish: Mix peanuts into breakfast smoothies or oatmeal, or sprinkle on salads and stir-fries.
Tofu
Don‘t sleep on soy: 3.5 ounces of firm tofu contains around 20 grams of protein. It’s also easy to cook and a good source of calcium, iron, magnesium, and potassium, as well as B vitamins.
Greek yogurt
Plain, non-fat Greek yogurt has 10 grams of protein per 100 grams, but as most single-serving Greek yogurt cups are around 170 grams, you’re probably getting more—anywhere from 16 to 20 grams. Due to the natural fermentation process, Greek yogurt is also a great option for people who are lactose-sensitive. Plus, it’s filled with probiotics. It’s a win all around.
Quinoa
Quinoa is considered a vegetarian-friendly complete protein—a.ka. a protein that contains all nine of the essential amino acids that are integral for metabolism, cognitive function, and immunity. Quinoa contains approximately 14 grams of protein per 100 grams.
Cottage Cheese
Call it the comeback kid—cottage cheese is cool again. Its nutritional stats prove its worth: Cottage cheese contains around 13 grams of protein per 100 grams. Plus, it has the added bonus of a huge amount of calcium. Look for cultured cottage cheese to get an extra dose of probiotics.