Protein is the building block of your body. From your hair down to your toes, the organs, muscles, skin, hormones and pretty much everything else in your body is made up of protein. That’s why protein is so important, and is a must-have for your every meal.

Other benefits of protein, as shown in some studies, including helping you to lose weight and belly fat, while helping you build your muscle mass and strength. Furthermore, a protein-centred diet lowers blood pressure and counters diabetes.

It is recommended that men should have a daily intake of 56 grams of protein, while women should have 46 grams. Experts believe, however, that we need much more than that.


1. Eggs

Sunny Side Up Eggs on Griddle

In this list, eggs came first, and the chicken came later. Considered one of the healthiest and most nutritious foods on Earth, eggs are full of vitamins, minerals, healthy fats, antioxidants and nutrients good for the brain, which most people don’t usually consume enough of. As egg whites are almost pure protein, you would do well to include more of those in your diet.


2. Chicken Breast

Fresh Meat on Plate

Now for the chicken, which is a protein-rich food that is popular amongst many, especially for the meat lovers. Eaten without the skin, most of the calories will come from the protein. Not only is chicken breast easy to cook, but it is also delicious, and can be done in many different ways.


3. Almonds

brown nuts on black surface

A go-to snack for many, almond nuts has a high protein content amongst most other nuts. It can be consumed in various ways too, and is usually roasted. Aside from protein, these nuts also carry a load of fibre, vitamin E, manganese and magnesium.

4. Oats

Oats and Nuts in Gray Bowl

Oats is a healthy alternative for your breakfast foods, to give you twice the oomph for half the portion. Protein content aside, oats also contain an abundance of fibres, magnesium, manganese, thiamin and several other nutrients.

5. Cottage Cheese

Red Tomato Near White Cream With Spices

Dairy products contain a substantial helping of protein, and cottage cheese is amongst the highest. Not only that, it is low in fats and calories, while being chock full of calcium, phosphorus, selenium, vitamin Bs and many other nutrients. Aside from cottage cheese, parmesan cheese, swiss cheese, mozzarella and cheddar are also high in protein.



6. Greek Yogurt

Berry Cream Dessert

Another dairy product, Greek yoghurt is thick and full of nutrients. Not only is it a versatile and delicious dessert, it has a high protein content and is also low in fats. Alternatively, regular yoghurt and kefir would also serve its protein purpose.

7. Milk

Milk in Pitcher and Drinking Glass

Now, the mother of all dairy products, milk comes in many forms, and is loaded with nutrients. Unfortunately, it also contains lactose, and many people in the world are lactose intolerant. Thus, it’s not as popular as a protein supplement.

However, lactose intolerance aside, milk truly is an excellent source of protein, and not only that, it contains almost every single nutrients needed by humans, particularly calcium, phosphorous and riboflavin, with several other health benefits.


8. Broccoli

Bowl of Sliced Broccoli

A beloved vegetable amongst health enthusiast, both in terms of what it contains and how it can be eaten, broccoli is filled with vitamin C and K, fibres and potassium. Moreover, it carries certain bioactive nutrients that can help fight cancer cells. Compared to other vegetables, it has a high amount of protein.