Quinoa
This protein-rich whole grain has 8 grams per cup. A rare full plant-based protein, quinoa contains all essential amino acids.
Tofu
Vegan and vegetarian protein powerhouse tofu. If you don't like tofu, you may not be cooking it properly .
Cheddar cheese
While cheese has more protein than an egg, eggs have less. Cheese's high saturated fat and salt content is healthier than we imagined.
Almonds
Although high in fat, almonds are heart-healthy and filling. One-ounce servings include 6 grams of protein. Slivered almonds in salad or nut butter toast.
Black beans
Protein from black beans—or any beans—is ignored. Beans are a satisfying nutrient for tacos, soup, and dips.
Chickpea pasta
Bean pastas are redefining the perception of pasta as protein-rich. Bean flours instead of semolina make these novel noodles protein and fiber-rich.
Greek yogurt
Greek yogurt has more protein than an egg. Try a parfait with berries and oats or a smoothie with probiotic-rich yogurt for breakfast.
Peanut butter
Traditional peanut butter makes well over half of a PB&J sandwich. It proteins toast, noodles, smoothies, and cereal.
Sprouted-grain bread
Bread has protein, despite popular belief. Some slices of whole-wheat bread have 3–5 grams. A sandwich on sprouted-grain bread has 8 grams of protein.
Pumpkin seeds
Pumpkin seeds are high in protein. They can be eaten alone or in muffins, trail mixes, or quick breads.