If you want to focus on feeling satisfied after eating a meal, supporting your muscle growth, helping your body build strong bones, and boosting your immune health, then protein needs to be a part of your plate. Of course, carbs and healthy fats are important for supporting our overall health and well-being. But protein plays so many important roles in the human body that eating enough of it should be a priority.
According to 2024 research published in The American Journal of Clinical NutritionDietary protein intake is associated with a slower rate of muscle loss and preservation of cognitive function, while protein from plant sources is associated with healthy aging.
In short, adequate protein in your diet is essential for your overall health and well-being.
What is protein?
If you’ve ever been on a diet or talked to someone about nutrition, you’ve probably heard the word protein. While many people know that protein is important, they may not know what it actually is.
The proteins we eat are made up of different amino acids, the building blocks of proteins. These amino acids are used by the body for a variety of functions, from forming certain hormones to building muscle. So when the body digests the whole proteins we get from our juicy hamburger or hearty lentil soup, the amino acids that make up those proteins are taken up by cells and used for a variety of functions.
According to the National Institutes of Health, proteins are made up of 20 amino acids. Each amino acid is categorized as essential, non-essential, or conditional:
- Non-essential amino acids are the substances that our body can produce. They do not need to be included in the diet.
- Essential amino acids are the substances that our body cannot produce itself. Therefore, they must be obtained through food.
- Conditional amino acids are essential in times of illness and stress. So their classification of his essential is conditional.
Whether you eat meat or follow a vegan diet (or somewhere in between), it is possible to get all the essential amino acids your body needs as long as you choose protein-rich foods throughout the day.
What can proteins do for you?
When people think of protein, they might think of bodybuilders trying to build the perfect muscles. But protein is so much more than a weightlifter’s best friend. Protein, or more accurately the amino acids that make up protein, plays many essential roles in the body, including:
How much protein do you need?
While protein is an important nutrient to eat, that doesn’t mean you need to eat a ton of it every day. The amount of protein you need depends on a few factors, including your weight, age, gender, and health status.
In general, most healthy adults need 0.8 grams of protein per kilogram of body weight. This equates to 55 grams per day for an average-weight sedentary man and 45 grams per day for an average-weight sedentary woman. You may need to increase your protein consumption if you are extremely physically active, pregnant or breastfeeding, recovering from certain injuries or surgeries, or elderly. According to a 2020 study Progress in nutrition Research shows that older people need more protein to maintain and build muscle.
Protein is found in many foods that you probably already enjoy. While this macronutrient is found in smaller amounts in foods like vegetables and rice, there are other foods high in protein that can better nourish your body when incorporated into an overall healthy diet.
To give you an idea, here are eight of the best high-protein foods for you to enjoy.
1. Lean beef
Including beef in your diet not only provides your body with high-quality protein, but it also nourishes your body with important nutrients like zinc (which plays a role in immunity) and iron (which carries oxygen throughout your body). For a satisfying beef dish, try a Skillet Steak with Mushroom Sauce or a comforting Slow-Cooker Beef Stew.
2. Chicken
As a versatile dinner staple that many people eat, chicken is a great source of protein. A simple recipe for Baked Lemon Pepper Chicken or Creamy Parmesan Garlic Mushroom Chicken can be an easy weeknight dinner that provides this important nutrient in a delicious way.
3. Salmon
Salmon is known for its heart-healthy fats, but this food also packs a punch of protein. Eating fish at least twice a week will also add variety to your weekly protein rotation. Salmon recipes like our Honey Garlic Salmon or Walnut Rosemary Crusted Salmon are a must-try.
4. Eggs
Eating eggs is a convenient way to get some high-quality protein. You can eat them scrambled or hard-boiled, or use them in recipes like 10-minute spinach omelet and egg salad. Check out our egg recipes for more egg inspiration!
5. Peanut butter
For a plant-based protein source that’s loved by many, natural peanut butter is the way to go. You can eat it in a classic peanut butter and jelly sandwich, use it as an ingredient in a peanut dressing, or make some peanut butter energy balls for a quick snack on the go. Not a fan of peanuts or looking for other options? Other nut butters and seed butters also provide similar amounts of protein.
6. Pasta
Pasta is often mistaken for a carb-heavy meal, but a 2-ounce serving of raw classic semolina pasta provides almost as much protein as a large egg! Use it to make spaghetti with a quick meat sauce, or enjoy a one-pan bowl of Italian sausage and kale pasta for even more protein per bite. Looking for meatless pasta pairings? Our recommendations for plant-based protein toppings for pasta won’t disappoint.
7. Low-fat cottage cheese
Creamy cottage cheese is a natural source of protein that easily fits into a balanced diet. And by using it in recipes like Creamy Spinach Dip and Florentine Lasagna Roll-Ups, the protein content remains high without having to add meat.
8. Lentils
For the ultimate plant-based protein, reach for hearty lentils. Not only are they packed with this important macronutrient, but they’re also packed with antioxidants, fiber, vitamins, and minerals. From a hearty vegan lentil soup to a lentil bowl with baked eggs and veggies, enjoying lentils can be a delicious way to get protein into your diet.