April 27

The 7 Best Sources of Protein for Skipping Red Meat


by Rob Baker

When my friends hear me all excited about proteins, I’ve noticed that many have the misunderstanding I’m talking about eating more red meat. Some people think the same thing about Paleo. That’s not the case at. It’s possible — and really easy — to get lots of protein without needing red meat at all.

What Are the Best High-Protein Foods?

When it comes to total protein, these delicious foods have it all.

Chicken Breast

Personally, I find that thighs and legs have more flavor for soups and stews. But chicken breast actually has more protein than dark meat! One chicken breast has a whopping 53 grams of protein.

The reason I love chicken breast as a source of protein is that it’s so versatile. You can add it to almost any meal for a quick protein boost:

  • Chili

  • Spaghetti

  • Lasagna

  • Salads

  • Breakfast tacos

  • Sandwiches

  • Soups

Your kids are happy because you’re making family favorites. You get the protein you want. It’s win-win.


Egg whites are pure protein. The yolks are high in protein, too, and they have a variety of vitamins antioxidants and other nutrients. Just one large egg gives you 6 grams of protein. That’s about 10% of your daily needs right off the bat!

In case you didn’t know, whole eggs are “in” again. Both scientists and doctors agree that one or two eggs a day are perfectly fine for most people. They can actually help your heart stay healthy.


If you wanted an excuse to splurge on some delicious seafood, this is it. Did you know 97% of the calories in shrimp are protein? Not only is that good for your waistline, it also fills you up more during the day. Plus shrimp gives you omega-3 fatty acids for your heart, iodine for your thyroid and antioxidants for brain health.


The amount of protein in different types of fish varies, but all fish is a good source of protein. A serving of salmon has 19 grams of protein and a can of tuna has 27 grams.

If you live in a place where you can get fresh fish, consider swapping that bowl of cereal in the morning with a portion of grilled fish instead. Smoked salmon or haddock on some whole-grain toast is delicious and healthy. You can add cream cheese or an avocado slice for extra flavor and nutrients.

How Can Vegans Get Protein?

Vegans and vegetarians can feast on protein, too.


Looking for a healthy snack to calm cravings at work? Enjoy some tasty almonds, pistachios or cashews. With one handful, you’re getting loads of fiber, healthy fats, vitamin E and magnesium. And hunger just disappears.

Lentils, Beans and Chickpeas

Lentils and beans pack a major protein punch. One cup has 15–18 grams of protein, plus tons of iron, folate, fiber and potassium. They’re easy to add to many soups, stews, Latin dishes, Italian recipes, Middle Eastern meals and Greek cooking. They have deep flavor that works in curry, tacos — even fried rice!


Want some protein for breakfast? Try quinoa. This curious grain is growing it popularity, and it’s easy to supercharge with fresh fruit and cinnamon. You get 8 grams of protein from one cup of cooked quinoa.

However you get it, protein is a great way to keep your body in shape at any age. Proteins boost your metabolism and give you more energy. Plus, they cancel cravings, making it easier to lose weight!


Food, Health, Healthy, Protein

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  1. Thank you so much for your email I will to know more about protein can sickle cell patient take protein

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