High protein foods Vegetarian high protein foods Vegan high protein Protein-rich foods Learn more Core strength exercises There is a wide Proteun-rich of foods that are Personal training services rPotein-rich protein. EPA fooes DHA Protrin-rich omega-3 fatty acids found in varying amounts in seafood. One ounce 28 g of pumpkin seeds contains 5 g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids. Peanut butter celery sticks. They are one of the best natural sources of essential omega-3 in the world, which are linked with benefits such as anti-inflammatory effects, heart health and cognitive health.

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Protein-rich foods -

The following examples count as 1 ounce-equivalent from the Protein Foods Group: 1 ounce of meat, poultry or fish ¼ cup cooked beans 1 egg 1 tablespoon of peanut butter ½ ounce of nuts or seeds ¼ cup about 2 ounces of tofu 1 ounce tempeh, cooked The table below lists amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended amount.

More about the Protein Foods Group The table below lists amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended amount.

Why is it important to select a variety of choices from the Protein Foods Group? Protein foods provide nutrients important for maintaining your health and body.

Nutrients Meat, poultry, seafood, beans, peas, lentils, eggs, nuts, seeds, and soy products give the body many nutrients.

Nutrients Some protein food choices are high in saturated fat. Health Benefits Proteins function as building blocks for bones, muscles, cartilage, skin, and blood.

They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories the others are fat and carbohydrates. Nutrients provided by various protein foods can differ. Varying your protein food choices can provide your body with a range of nutrients designed to keep your body functioning well.

B vitamins help build tissue and aid in forming red blood cells. Iron can prevent anemia. Magnesium helps build bones and supports muscle function. Zinc can support your immune systems. EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

Why is it important to eat a variety of seafood each week? Vegetarian Choices in the Protein Foods Group Vegetarians get enough protein from this group as long as the variety and amounts of foods selected are adequate.

Food Group Gallery Curious about the foods in the Protein Foods Group? Black sea bass, sunflower seeds, tofu they're all waiting for you in the Food Group Gallery! Shop Simple with MyPlate Find savings in your area and discover new ways to prepare budget-friendly foods. MyPlate on Alexa Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Start Simple with MyPlate App Build healthy eating habits one goal at a time! gov is based on the Dietary Guidelines for Americans, Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and risk of coronary heart disease in women.

Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Stampfer MJ, Willett WC, Hu FB. Red meat consumption and mortality: results from 2 prospective cohort studies. Archives of internal medicine. Bernstein AM, Pan A, Rexrode KM, Stampfer M, Hu FB, Mozaffarian D, Willett WC.

Dietary protein sources and the risk of stroke in men and women. Preis SR, Stampfer MJ, Spiegelman D, Willett WC, Rimm EB. Dietary protein and risk of ischemic heart disease in middle-aged men—.

The American journal of clinical nutrition. Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode K, Hu FB. Low-carbohydrate-diet score and the risk of coronary heart disease in women. New England Journal of Medicine.

Appel LJ, Sacks FM, Carey VJ, Obarzanek E, Swain JF, Miller ER, Conlin PR, Erlinger TP, Rosner BA, Laranjo NM, Charleston J. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial.

Jenkins DJ, Wong JM, Kendall CW, Esfahani A, Ng VW, Leong TC, Faulkner DA, Vidgen E, Greaves KA, Paul G, Singer W. Lagiou P, Sandin S, Lof M, Trichopoulos D, Adami HO, Weiderpass E. Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: prospective cohort study.

Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Willett WC, Hu FB. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis—.

Pan A, Sun Q, Bernstein AM, Manson JE, Willett WC, Hu FB. Changes in red meat consumption and subsequent risk of type 2 diabetes mellitus: three cohorts of US men and women.

Halton TL, Liu S, Manson JE, Hu FB. Low-carbohydrate-diet score and risk of type 2 diabetes in women—. Åkerblom HK, Vaarala O, Hyöty H, Ilonen J, Knip M. Environmental factors in the etiology of type 1 diabetes.

American journal of medical genetics. Vaarala O, Ilonen J, Ruohtula T, Pesola J, Virtanen SM, Härkönen T, Koski M, Kallioinen H, Tossavainen O, Poussa T, Järvenpää AL.

Bouvard V, Loomis D, Guyton KZ, Grosse Y, El Ghissassi F, Benbrahim-Tallaa L, Guha N, Mattock H, Straif K. Carcinogenicity of consumption of red and processed meat. The Lancet Oncology. Farvid MS, Cho E, Chen WY, Eliassen AH, Willett WC.

Adolescent meat intake and breast cancer risk. International journal of cancer. Darling AL, Millward DJ, Torgerson DJ, Hewitt CE, Lanham-New SA. Dietary protein and bone health: a systematic review and meta-analysis—. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men.

Smith JD, Hou T, Ludwig DS, Rimm EB, Willett W, Hu FB, Mozaffarian D. Changes in intake of protein foods, carbohydrate amount and quality, and long-term weight change: results from 3 prospective cohorts—. Li SS, Kendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha V, Mirrahimi A, Chiavaroli L, Augustin LS, Blanco Mejia S, Leiter LA.

Food and Drug Administration. World Resources Institute. Protein Scorecard. Culinary Institute of America and Harvard T. Menus of Change: Annual Report. Greenhouse gas emission estimates of US dietary choices and food loss.

Journal of Industrial Ecology. Meta-Analysis of Randomized Controlled Trials of Red Meat Consumption in Comparison With Various Comparison Diets on Cardiovascular Risk Factors. Hu has received research support from the California Walnut Commission.

Campbell also reported serving on the Dietary Guidelines Advisory Committee. Satija is an employee of Analysis Group, Inc. The other authors declare no conflicts. Loading Comments Lamb is a great, often underutilized, source of protein. In this high protein recipe, quick-cooking lamb chops are joined by a briny, bright, herby olive relish and roasted carrots.

To add more protein to this meal, serve it with quinoa, wild rice, or couscous. This one skillet meal is a great option when you have company, but it is easy enough for any night of the week. The chicken is flavored with butter spiked with fresh cilantro, ginger, lemon zest, and ground coriander.

The bird rests on a bed of protein-rich acorn squash and leeks, all roasting in the same pan. Quinoa stars as the plant-based complete protein in these grain bowls, and it's paired with squash, parsnips, red onions, and Brussels sprouts that add color and fiber.

The vegetables roast with a little olive oil and salt and then are joined by spinach and a dollop of hummus. The whole thing comes together with a punchy mustard vinaigrette. In this chunky soup, creamy red lentils, fire-roasted tomatoes, and carrots are flavored with citrusy notes of lemon and sumac a Middle Eastern spice made from ground dried berries.

Chicken sausage and beans—two excellent protein sources—layer on the flavor in this simple one pot recipe inspired by the classic French cassoulet. Rounding out the recipe are sautéed onions, juicy tomatoes, and a crunchy breadcrumb topping. This hearty, flavorful soup is packed with protein thanks to skinless, boneless chicken thighs and a can of chickpeas.

Satisfying and flavorful, this hearty stew is packed with smoky sausage, green lentils, and veggies celery, carrots, and onions.

The lentils provide this meal-in-a-bowl an extra shot of protein, folate, iron, and potassium—while keeping the recipe's calories low. Salmon provides a nice break from chicken and shrimp when you're after lean protein.

This one i seasoned with a compound butter made with turmeric and cumin, and it's served alongside lemony spinach and rice pilaf with juicy pops of golden raisins. Get a double dose of protein from this pasta dish packed with sautéed shrimp and spicy chorizo.

The linguine gets a burst of freshness from lemon zest and a little crunch courtesy of panko breadcrumbs. It may seem complicated, but we promise it takes just 20 minutes. Traditionally, enchiladas are a lot of work, but this easy recipe creates protein-rich, inexpensive, black bean-and-spinach enchiladas in the slow cooker almost effortlessly.

After 3½ hours, you have delightfully satisfying vegetarian enchiladas to serve with a refreshing leafy salad. This recipe is about to be your go-to easy vegetarian main dish.

It comes together in just 35 minutes and is packed with heart-healthy ingredients like cabbage, black beans, sweet potatoes, peppers, and fresh herbs. Crema ties it all together, but for even more richness, finish with a crumble of cotija cheese. The best slow cooker recipes let you throw the ingredients together with little or no prep and return after work to a great-smelling house and a warm meal.

This take on corned beef and cabbage delivers all that. Thyme and caraway seeds added to the cooking liquid amp up this classic dish's intense flavor.

If you're looking for an easy, balanced meal to make after a busy workday, this minute dish is it. Start by cooking the protein-packed cheesy spinach quinoa, which boasts fresh greens and shredded Gruyère. Next, cook the salt-and-pepper-seasoned chicken breasts in a large skillet, serve the quinoa alongside, and you're good to go!

Meatballs: One could argue there are few protein bites that are more appealing than piping-hot balls of ground meat. Case in point: these lamb meatballs are better. They are spiced with garlic, paprika, and cumin and served in a chicken broth with Swiss chard and orzo.

A dollop of yogurt completes this Middle Eastern-inspired meal in a bowl. You've seen plenty of sheet pan dinner recipes , and this curry salmon supper works the same way. Think of it as a curried Caprese salad with salmon instead of mozzarella.

Serve the fillets over rice and top each plate with blistered grape tomatoes and fresh basil. Whether you're cutting back on carbs , trimming your grocery bill, or looking to get dinner on the table in less than 30 minutes, this high protein meal fits the bill.

It pairs perfectly seared pork chops with a peppery arugula and stone fruit salad. Don't have peaches? Use plums or nectarines. Yes, mole often takes a whole day to prepare, but it takes only seconds to pull a jar of it off your grocer's shelf.

This recipe transforms that store-bought mole sauce into a delicious dressing for protein-packed quinoa, black beans, and pumpkin seeds. This recipe coats protein-rich salmon fillets with a glaze of chili sauce, soy sauce, and rice vinegar.

After a quick sear, serve atop fluffy brioche burger buns with a crisp watercress salad. In just 25 minutes, you have a delicious, healthy meal for four.

Ribollita pronounced ree-bohl-LEE-tah is Italian comfort food at its finest. This Tuscan-style soup is packed with good-for-you vegetables collard greens, black-eyed peas, and tomatoes plus plenty of Parmigiano-Reggiano, a surprisingly good source of protein too.

From Protein-rich foods salmon Personal training services lamb meatballs, these recipes Personal training services a Pfotein-rich way to Personal training services in the protein. Protein-rich foods is the senior food editor at RealSimple and Proteln-rich launched the US Weekly food Protein-rich foods, Protrin-rich she Protein-rich foods foids the intersection of food Body composition and gender differences pop culture. Kristy Del Coro is a registered Peotein-rich nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Serving meals high in protein is a smart way to help your family get enough of this critical body-building and tissue-repairing macronutrient. To that end, we compiled delicious, easy-to-make, high protein recipe ideas to keep you and your family on the right nutritional track. We promise our lineup isn't all red meat and beans, either.