Top 7 Protein Rich Foods


Soy products are among the richest sources of protein in a plant-based diet. Tofu takes on the flavor of the dish it is prepared in so that it can be a versatile addition to a meal.


Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium. Lentils are a great source of protein to add to a lunch or dinner routine.


Chickpeas can be eaten hot or cold, and are highly versatile with plenty of recipes available online. Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup.


Peanuts are protein-rich, full of healthful fats, and may improve heart health. They contain around 20.5 g of protein per ½ cup. 


Almonds offer 16.5 g of protein per ½ cup. They also provide a good amount of vitamin E, which is great for the skin and eyes.


Quinoa is a grain with a high-protein content, and is a complete protein. Cooked quinoa contains 8 g of protein per cup. Quinoa can fill in for pasta in soups and stews. It can be sprinkled on a salad or eaten as the main course.

Chia seeds

Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon. Try adding chia seeds to a smoothie, sprinkling them on top of a plant-based yogurt, or soaking them in water or almond milk to make a pudding.

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