Tofu, which is made from soybeans, is a complete plant-based protein that has 21.8 grams of protein per half-cup serving.
Canned black beans with no added sodium are an excellent shelf-stable source of protein while also providing iron and fiber.
When coupled with whole wheat bread, this is a complete meal with 8 grams of protein—choose crunchy or smooth.
Salmon is a protein powerhouse, with over 19 grams per 3 ounces whether fresh, frozen, or tinned.
This seed is classified as a whole grain, and it contains 8.14 grams of protein per cooked cup, as well as manganese, phosphorus, magnesium, folate, and thiamin.
A cup of cottage cheese has 11 grams of protein and other health advantages. It provides calcium, many B vitamins, selenium, iodine, and phosphorus.
3 ounces of chicken offers between 20 and 26 grams of protein, depending on the section of the chicken you consume (breast or thigh).
Beef jerky provides 9–12 grams of protein per stick, making it a portable protein source.
Tempeh, prepared from fermented soybeans, contains not only 15 grams of plant-based protein per 3-ounce meal, but also fiber, iron, calcium, and fiber.
Chickpeas have 7 grams of protein and 6 grams of satisfying fiber per half-cup. They contain iron, zinc, magnesium, and B vitamins.