9 Foods that can help you add more protein to your diet

Apr 20, 2024

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Legumes

Beans, lentils, chickpeas, and peas are excellent sources of protein. Incorporate them into salads, soups, stews, or as a side dish.

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Tofu and Tempeh

These soy-based products are versatile and can be used in stir-fries, sandwiches, or salads. They absorb flavours well and provide a good amount of protein.

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Seitan

Also known as wheat meat, seitan is made from gluten and is very high in protein. It can be used as a meat substitute in various dishes like stir-fries, sandwiches, or curries.

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Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. It can be used as a base for salads, pilafs, or breakfast porridge.

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Nuts and Seeds

Almonds, peanuts, walnuts, chia seeds, hemp seeds, and pumpkin seeds are all rich in protein. Add them to oatmeal, salads, or have them as a snack.

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Dairy and Dairy Alternatives

Greek yogurt, cottage cheese, and cheese are good sources of protein. For vegans, options like soy milk, almond milk, and oat milk fortified with protein can be chosen.

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Eggs

For ovo-vegetarians, eggs are an excellent source of protein. They can be boiled, scrambled, poached, or used in omelettes and frittatas.

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Protein Supplements

Protein powders made from pea protein, soy protein, or rice protein are available for those who find it challenging to meet their protein needs through whole foods alone.

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Vegetable Combinations

Certain combinations of vegetables can provide a complete protein, such as beans and rice or hummus and whole-grain pita.

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