Top 8 Protein-Rich, Energizing Foods


One of the chief complaints most of us have is not having enough energy throughout the day to balance our work, family and active lifestyles. Fortunately, there are easy-to-find foods that can amp up the amount of energizing protein in your diet without sacrificing other healthy benefits. Take a look at these top 8 protein-rich foods!

1. Eggs

It’s no wonder Rocky drank a raw egg concoction in the mornings before training. These little guys pack a serious protein punch carrying about six grams of protein in each large egg.


2. Nuts and Seeds

Peanuts (and peanut butter), sunflower seeds, almonds, and flaxseed all have a significant source of protein per serving ranging from five to nine grams of protein per ounce.


3. Seafood

Seafood is an easy way to get a lot of protein at any meal. Fish like salmon, tuna, and halibut offer as much as 22 grams of protein per three-ounce fillet. Even canned varieties offer healthy protein benefits.


4. Tofu

Tofu is most often associated with vegetarianism or veganism, but is an ingredient that many overlook too quickly. Tofu is rich in healthy proteins, offering as much as six grams of protein per three-ounce slice.


5. Seitan

Like tofu, seitan is used as a meat substitute in vegetarian and vegan cooking. Where tofu lacks texture, however, seitan is remarkably similar in texture to chicken and works as an easy, high protein substitute. In fact, a three-ounce serving of seitan has as much as 18 grams of protein.  


6. Greek Yogurt

Not only is Greek yogurt packed with nutrients and protein, it’s also delicious! This little snack is a great way to get low calorie protein. Proof that big things do come in small packages, a six-ounce serving of Greek yogurt packs as much as 15 grams of protein.


7. Broccoli and Spinach

Green vegetables like broccoli and spinach are a great way to get protein. Whether enjoyed raw or cooked, fresh broccoli and spinach can add between 4-6 grams of protein per cup to your diet.


8. Avocado

While most people think that avocado is a vegetable, it’s actually a fruit, and one of the fruits with the highest protein content. One cup of sliced avocado provides about 3 grams of protein. What makes these little green guys so useful is that, unlike red meat, the protein in avocado is more easily and gently processed by your liver, which is not the case in most cooked proteins.

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