Protein is one of the body’s essential nutrients. It helps build, maintain and repair tissues and is involved in many important biological processes.
Protein is made from amino acids. Some amino acids can be produced by the body, while others—known as essential amino acids—must come from food. Animal foods such as meat, poultry, fish, eggs and dairy provide all of the essential amino acids, while a varied combination of plant foods can also provide the amino acids the body needs.
The good news is that there are many ways to get protein. You do not have to rely on one particular food, and a balanced diet can include both animal and plant sources according to personal preferences, budget and nutritional needs.
Why Does Your Body Need Protein?
Protein plays several important roles in the body.
It contributes to the maintenance and repair of muscles and other tissues. It is also used to make enzymes, hormones and other substances required for normal body function.
Protein can also make meals more satisfying, especially when combined with vegetables, whole grains, fruits and other nutritious foods.
However, more protein is not automatically better. The amount an individual needs depends on factors such as age, body size, activity level, health status and life stage. NIH notes that nutrient recommendations vary according to factors such as age and sex, and individual requirements may be higher or lower than general reference values.
1. Fish and Seafood
Fish and seafood are valuable protein sources and can provide other nutrients as well.
Examples include:
- Salmon
- Sardines
- Tuna
- Trout
- Mackerel
- Shrimp
- Other seafood
Some fish, particularly oily fish, also provide omega-3 fatty acids.
When possible, choose cooking methods such as baking, grilling or steaming rather than deep-frying.
USDA’s MyPlate guidance encourages variety in protein foods and recommends including seafood as part of a varied eating pattern.
2. Eggs
Eggs are a convenient source of protein and can be prepared in many ways.
They can be used in:
- Omelets
- Scrambled eggs
- Boiled eggs
- Egg sandwiches
- Vegetable-based meals
Adding vegetables to an omelet or serving eggs alongside whole-grain toast and fruit can create a more balanced meal.
For people with specific medical conditions affecting cholesterol or other nutrients, individual dietary advice may be appropriate.
3. Chicken and Other Poultry
Chicken and turkey are versatile protein sources.
Choosing leaner cuts and preparing them without excessive amounts of added fat or sodium can make them useful components of a balanced diet.
Try grilled chicken with vegetables, shredded chicken in a whole-grain wrap or roasted poultry with a vegetable-based side dish.
Processed poultry products can be considerably different nutritionally from fresh poultry, particularly when they contain substantial sodium or other additives.
4. Lean Meat
Beef, pork and other meats can provide protein along with nutrients such as iron and zinc.
When choosing meat, consider leaner cuts and reasonable portions.
Rather than making meat the only protein source at every meal, vary your choices throughout the week by including fish, poultry, eggs, beans, lentils, soy foods, nuts and seeds.
USDA guidance encourages varying protein choices and selecting lean meats and poultry.
5. Beans
Beans are among the most useful plant-based protein sources.
Examples include:
- Black beans
- Kidney beans
- Chickpeas
- Pinto beans
- White beans
- Soybeans
They also provide dietary fiber and can be incorporated into soups, salads, curries, wraps and grain-based dishes.
If using canned beans, choose lower-sodium versions when available or rinse and drain them before eating.
6. Lentils
Lentils are affordable, versatile and rich in plant-based protein and fiber.
They can be used in:
- Lentil soup
- Curries
- Salads
- Grain bowls
- Vegetable stews
- Homemade patties
Because lentils cook relatively quickly compared with many dried beans, they can be a convenient option for busy households.
7. Chickpeas
Chickpeas provide protein and fiber and can be used in many meals.
Try adding them to salads, soups, stews or grain bowls. They can also be blended into hummus.
Combining chickpeas with vegetables and whole grains can create a filling, nutrient-rich meal.
8. Soy Foods
Soy foods offer several useful protein options.
Examples include:
- Tofu
- Tempeh
- Edamame
- Fortified soy milk
- Other soy-based foods
Tofu can absorb the flavor of sauces, herbs and spices, making it suitable for many different cuisines.
Edamame can be added to salads, rice dishes or eaten as a simple snack.
9. Greek Yogurt and Other Dairy Foods
Yogurt and milk can provide protein along with nutrients such as calcium.
Greek-style yogurt is often particularly protein-rich compared with many conventional yogurts.
Choose plain versions when practical and add fruit, nuts or seeds for flavor and additional nutrients.
If you have lactose intolerance, lactose-free dairy products or fortified soy alternatives may be suitable options for many people.
10. Cottage Cheese
Cottage cheese can be another convenient protein source.
It can be eaten with fruit, vegetables or whole-grain foods.
Check nutrition labels if sodium is a concern, because some varieties contain considerable amounts of salt.
11. Nuts and Seeds
Nuts and seeds provide protein along with unsaturated fats and other nutrients.
Options include:
- Almonds
- Peanuts
- Walnuts
- Pistachios
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Flaxseeds
Because nuts and seeds are energy-dense, modest portions are generally appropriate.
Unsalted varieties can be a useful choice for people trying to limit sodium.
12. Nut Butters
Peanut butter, almond butter and other nut butters can make it easy to add protein to meals and snacks.
Try spreading nut butter on whole-grain toast, adding it to oatmeal or combining it with fruit.
Look at the ingredient list and choose products with minimal unnecessary added sugar or sodium when possible.
13. Quinoa and Other Protein-Containing Grains
Quinoa is notable because it provides a useful amount of protein compared with many other grains.
Other whole grains can contribute protein too, although they are generally better viewed as part of a broader meal rather than the sole protein source.
Combining grains with beans, lentils or other protein foods can create a balanced plant-based meal.
14. Milk and Fortified Soy Beverages
Milk and fortified soy beverages can provide protein and other nutrients.
USDA’s MyPlate guidance includes dairy or fortified soy alternatives as part of a varied eating pattern.
Choose products according to your dietary needs and preferences. Some flavored products can contain significant added sugar, so checking labels can be helpful.
15. Combining Plant Proteins
You do not necessarily need to combine specific plant proteins at every meal.
A varied diet containing legumes, grains, nuts, seeds and soy foods can provide a broad range of amino acids over time.
NIH notes that grains and legumes provide different essential amino acids, and eating different types of plant foods is one way to obtain the essential amino acids needed by the body.
Examples include:
- Beans with rice
- Lentils with whole-grain bread
- Hummus with whole-grain pita
- Tofu with brown rice
- Peanut butter with whole-grain toast
How Much Protein Do You Need?
There is no single protein target that applies equally to everyone.
Protein needs depend on age, body size, physical activity, pregnancy or breastfeeding status and medical conditions.
People who exercise regularly may have different requirements from sedentary adults, while older adults or people recovering from illness may also have individual considerations.
Athletes sometimes require more protein than the general population. NIH notes that athletes can often meet their protein needs through food and that consuming more than recommended amounts does not automatically provide additional benefit.
Rather than automatically taking protein supplements, first consider whether your normal meals provide enough protein.
Protein at Breakfast
Breakfast can be a useful opportunity to include protein.
Try:
- Eggs with vegetables and whole-grain toast
- Plain yogurt with berries and seeds
- Oatmeal with milk and nuts
- Cottage cheese with fruit
- A tofu and vegetable scramble
A protein-containing breakfast may also make the meal more satisfying.
Protein at Lunch
Simple lunch combinations include:
- Grilled chicken with salad and whole grains
- Tuna with vegetables and whole-grain bread
- Lentil soup with a side salad
- Chickpea and vegetable bowl
- Tofu with brown rice and vegetables
The goal is to combine protein with other nutritious food groups rather than eating protein in isolation.
Protein at Dinner
Dinner can include fish, poultry, lean meat, beans, lentils, tofu or another suitable protein.
For example:
Option 1: Baked fish, roasted vegetables and brown rice.
Option 2: Lentil curry with vegetables and whole-grain rice.
Option 3: Grilled chicken with a large salad and whole-grain bread.
Option 4: Tofu stir-fry with vegetables and quinoa.
Protein Snacks
Protein-rich snacks can be useful when you are hungry between meals.
Options include:
- Plain yogurt
- Boiled eggs
- Unsalted nuts
- Hummus with vegetables
- Edamame
- Cottage cheese
- Nut butter with fruit
Choose portions that fit your overall nutritional needs.
What About Protein Powders?
Protein powders can be convenient, especially for people who struggle to meet protein needs through food.
However, they are not essential for most people who can obtain adequate protein from a varied diet.
Protein supplements can also contain added sugar, stimulants or other ingredients, depending on the product.
If you have kidney disease or another medical condition that affects protein requirements, do not significantly increase protein or start supplements without discussing the change with your healthcare professional.
Choose the Whole Food When Possible
A protein food can offer more than protein.
For example:
Fish can provide protein and healthy fats.
Beans provide protein and fiber.
Yogurt can provide protein and calcium.
Nuts provide protein, unsaturated fats and other nutrients.
This is one reason whole or minimally processed foods are often useful foundations for healthy meals.
Be Mindful of Processed Protein Foods
Not every food marketed as “high protein” is automatically nutritious.
Protein bars, processed meats, flavored shakes and packaged snacks can contain significant amounts of added sugar, sodium or saturated fat.
Read the nutrition label and consider the complete nutritional profile rather than focusing only on the protein number.
USDA recommends choosing foods rich in nutrients while limiting excessive added sugars, saturated fat and sodium.
Protein and Special Health Conditions
People with certain medical conditions may need individualized protein recommendations.
For example, some people with chronic kidney disease may be advised to adjust their protein intake, while people on dialysis may have different nutritional requirements.
People with food allergies may need to avoid certain protein sources.
Pregnancy, older age, intense athletic training and recovery from illness can also change nutritional needs.
If you have a medical condition or have been given a specific dietary plan, follow professional guidance rather than applying a general protein recommendation.
A Simple Way to Build Protein Into Meals
Instead of trying to calculate protein for every meal, consider including a suitable protein food whenever you eat a main meal.
For example:
Breakfast: Eggs or yogurt.
Lunch: Beans, lentils, fish, chicken or tofu.
Snack: Nuts, yogurt, hummus or another suitable option.
Dinner: Fish, poultry, lean meat, tofu or legumes.
Then add vegetables, fruits, whole grains and healthy fats as appropriate.
Final Thoughts
Protein is an essential nutrient, but healthy eating is about much more than maximizing protein intake.
The best approach is to vary your protein sources and choose foods that also provide other valuable nutrients. Fish, eggs, poultry, lean meats, beans, lentils, soy foods, dairy products, nuts and seeds can all have a place in a balanced diet.
Plant-based proteins are especially useful because many also provide fiber, while fish can provide beneficial fats. Lean animal foods can offer protein along with important vitamins and minerals.
Rather than relying heavily on protein supplements or highly processed “high-protein” products, start with nutritious whole foods.
A varied diet, sensible portions and attention to your individual nutritional needs can provide the protein your body needs while supporting overall health and wellbeing.
