As we all know by now, protein is absolutely critical when it comes to gaining muscle.
But that doesn’t mean the entirety of your intake should be limited to protein powders and grilled chicken. There are plenty of easy (and delicious) ways to add a little excitement and variety to your food, while still earning that precious protein.
Men’s Fitness asked Willow Jarosh, M.S., R.D., and Stephanie Clarke, M.S., R.D.—both registered dieticians and co-owners of C&J Nutrition in New York and Washington, D.C.—to share their top protein food picks (besides grilled chicken). Consider cooking some of them up in one of these 11 protein-focused recipes.
Here’s the list!
1. Hemp Seeds
Consider sprinkling these hemp seeds onto salads—the fat will help you better absorb the nutrients from dark leafy greens and other veggies in addition to adding a nice crunchy texture and flavor.
They also provide a double whammy of nutrition power of omega-3 fatty acids and protein.
We recommended grabbing them over at Fair Foods
Grams of protein: 13g per 1/4 cup
2. Edamame
This plant-based protein source provides an all-in-one balance of protein, carbohydrates, and unsaturated fat.
Opt for the pre-cooked frozen versions that are still in the pod (as you’d get with sushi). Put a handful or two in a resealable bag, toss in your briefcase, and it’ll be thawed and ready to eat by snack-time.
Grams of protein: 8g per cup (in the pod)
3. Plain Greek Yoghurt
Versatility is the name of the game with Greek yogurt. You can use it in place of sour cream, to thicken soups, in smoothies, on bagels with lox. Basically, there isn’t really anything you can’t pair with Greek yogurt. Instead of sugar-loaded pancake toppings, opt for 0% plain Greek yogurt with fruit, nuts, and a small drizzle of maple syrup to add some protein to a typically carb-heavy meal.
Grams of protein: 18g per 6-ounce container (or 24g per cup)
4. Cottage Cheese
Cottage cheese helps prevent mitigate blood sugar fluctuation, making it a uniquely beneficial food. Additionally, it is a much richer source of protein than regular-style yogurt. It’s also a different texture than yogurt, so it gives variety in its uses.
Top 1% cottage cheese with a sliced banana and sliced almonds for a work-friendly snack that doesn’t come from a vending machine.
Grams of protein: 21 grams of protein per 6 ounces (vs. 10 grams for a cup of regular, non-Greek yogurt).
5. Quinoa
Whole-grain sources of carbohydrates provide fiber and B vitamins (which your body needs in order to use food for energy). So when you’re looking for a healthy carb source, why not choose quinoa, which also packs a protein punch? Quinoa, a pseudocereal, is one of the few vegetarian complete proteins, meaning it has all the essential amino acids humans need. Skip the sugary, processed breakfast cereals and opt for quinoa with skim milk, blueberries, walnuts and a little maple syrup, perhaps.
Grams of protein: 8g per cup (cooked)
6. Part skim ricotta cheese
The versatile texture, neutral flavor, and beefed-up calcium count (over a third of your daily needs) of ricotta cheese turn this “stuffed shells staple” into a fridge regular. A lot of people don’t think of this as a common protein source, and it pairs well with other non-protein sources with the ease of not having to cook something like meat, poultry or fish. Consider spreading on whole-grain frozen waffles and top with fruit and cinnamon for a filling breakfast in under 5 minutes.
Grams of protein: 14g per 1/2 cup
7. Grass-fed beef
It’s obvious that beef is packed with protein, but grass-fed beef has the extra bonus of having a healthier fat profile than corn-fed beef. Grass-fed beef tends to be less fatty, and has less saturated fat (and more unsaturated fats) like heart-healthy omega-3s and conjugated linoleic acids—CLAs, which may help boost muscle and decrease body fat.
Grams of protein: 28g per 4 oz serving.
8. Prawns
Prawns are convenient and nutritious—it takes about 10 minutes to get from frozen prawns to a delicious meal. And with less than 1 gram of saturated fat, 60 calories per 3 ounces, and lots of important vitamins and minerals like vitamin B12, vitamin D, and selenium, this source of protein is undeniably versatile.
For a quick dinner, thaw frozen prawns under cold running water, then sauté it in olive oil with garlic, halved grape tomatoes, and fresh basil. Then toss it with whole wheat pasta and top it with parmesan cheese for a hearty post-workout dinner that’s ready in 15 minutes.
Want something even faster? Microwave thawed prawns with olive oil and chopped garlic for 4 minutes on high. Serve with a bag of steam-in-the-bag snow peas and microwave brown rice.
Grams of protein: 12g per 3 oz
9. Pre-cooked chicken sausage
With chicken sausage, you get all the flavor that you love in sausage but with one-third of the unhealthy saturated fats (and only 120–140 calories). Tip: Sauté sliced onions and pepper in olive oil, then mix in a sliced chicken sausage and eat in a whole wheat hot dog bun. It’s quick and easy to prepare, and ensures you have ready access to protein whenever you need it.
One note: Be mindful of the sodium in chicken sausage. Some brands pack several hundred milligrams of sodium per link, which can be an issue for some people—so if you do make dinner out of chicken sausage, keep an eye on your overall sodium intake.
Grams of protein: 15–17g per link
10. Eggs
In addition to being tasty, eggs are a versatile source of protein. They’re also packed with important nutrients choline and selenium. Plus, one study showed that starting the day with eggs at breakfast may help you stay lean.
One way to prepare them would be to mix one whole egg with egg whites to keep the protein up but the cholesterol and saturated fat in check. Want a quick meal post workout? Whip up a frittata. Just add whatever veggies you have on hand and a little reduced-fat cheese and serve with a whole wheat English muffin for a complete meal.
Grams of protein: 6.3g per large egg
11. Lentils
Lentils are packed with fiber (15 grams per cup!), which helps you feel more satisfied with your meals in combination with the protein that they contain.
This combo also helps keep your blood sugar more stable, which means less energy and hunger ups and downs. They’re also brimming with iron (6.6mg per cup cooked—over 80% of the daily recommended intake for men).
Lentils are faster to prepare than most beans and legumes because they don’t need to be soaked overnight. Simply cook in liquid, like water or low-sodium vegetable/chicken broth, in a 3:1 liquid to lentil ratio (i.e. 3 cups liquid per 1 cup of lentils) for 20-30 minutes or until soft.
Grams of protein: 18 grams per cup (cooked)
You can read the original article and see the gallery over at Men’s Fitness
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