Protein plays a crucial role in our diet. It supports muscle building, tissue repair, and metabolism while keeping us feeling full longer. But what are the best protein-rich foods to include in a balanced diet? Here’s a list of the top 10 protein sources, whether animal-based or plant-based, to suit all dietary preferences.
👉 Want to understand the role of protein in your diet? Check out our complete guide on macronutrients.
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Why eat protein-rich foods?
Before we dive into the list, here’s why protein is essential in your diet:
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- Muscle building: Protein is the primary building block of muscles.
- Metabolism support: A protein-rich diet helps boost thermogenesis, increasing calorie burning.
- Cell regeneration: Protein is vital for repairing tissues and maintaining overall health.
The 10 best protein sources
Animal-based protein sources
- Chicken (31g of protein per 100g)
Lean, high in protein, and low in fat, chicken breast is ideal for muscle growth and maintenance. - Beef (26g per 100g)
A protein powerhouse, beef is also packed with iron and B vitamins for energy and muscle recovery. - Eggs (13g per 100g)
One of the best protein sources, eggs provide essential amino acids and important vitamins like B12 and D. - Salmon (25g per 100g)
Rich in omega-3 fatty acids and protein, salmon is excellent for muscle recovery and heart health. - Dairy products: cottage cheese and Greek yogurt (10-15g per 100g)
These high-protein dairy products are great for snacks or breakfast.
Plant-based protein sources
- Lentils (9g per 100g)
High in fiber and protein, lentils are an excellent plant-based protein source for a balanced diet. - Chickpeas (8g per 100g)
These versatile legumes provide protein, fiber, and long-lasting satiety. - Tofu (12g per 100g)
A great vegetarian protein option, tofu is also rich in calcium and iron. - Chia seeds (17g per 100g)
These tiny seeds are loaded with protein, fiber, and omega-3s, making them a great addition to smoothies or oatmeal. - Nuts and almonds (15-20g per 100g)
A perfect protein-rich snack, nuts and almonds also provide healthy fats and magnesium.
How to incorporate more protein into your diet
Vary your protein sources
Mix animal and plant-based proteins for a well-rounded intake. Try a grilled chicken and lentil salad or a tofu and chickpea stir-fry.
Opt for high-protein snacks
For a quick protein boost, snack on almonds, chia seeds mixed with Greek yogurt, or a hard-boiled egg to maintain stable energy levels throughout the day.
Balance your meals
Ensure every meal contains a good protein source to aid satiety and muscle health. For instance, serve grilled salmon with roasted vegetables or a vegetarian curry with tofu and chickpeas.
Calculate your protein needs
👉 Want to know how much protein you should consume daily? Use our macronutrient calculator.
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Protein: A key to health and performance
Whether your goal is building muscle, losing weight, or maintaining a balanced diet, protein-rich foods are essential for overall well-being. They provide necessary nutrients and cater to various dietary needs.
Popular protein sources in Canada
If you’re in Canada, here are some locally available protein-rich foods:
- Wild-caught Pacific salmon – A sustainable and high-quality protein source.
- Grass-fed Alberta beef – Packed with protein and iron, a staple for many Canadians.
- Maple-glazed salmon – A Canadian favorite combining omega-3s with a touch of local sweetness.
- Lentils from Saskatchewan – Canada is one of the world’s largest producers of lentils, a fantastic plant-based protein.
- Quebec cheese (like Oka or Cheddar) – A great protein-packed dairy option with a unique taste.
👉 What are your favorite protein-rich foods? Share your tips and recipes on X (Twitter).
