8 Essential Proteins to Eat Every Week, Says a Dietitian

Consuming particular nutritious proteins can assist you in fulfilling your dietary requirements tastily.

Reviewed by Registered Dietitian Nutritionist Alyssa Pike

Protein plays a vital role in numerous functions occurring within your body. For instance, a 2022 review published in the EUROPEAN JOURNAL OF CLINICAL NUTRITION stresses the significance of consuming proteins for muscle repair and enhancement of strength after engaging in resistance exercises. As noted in a 2021 review, Frontiers in Immunology emphasizes the part played by proteins in bolstering immunity. Additionally, proteins are crucial for healthy weight management .

Incorporating protein into your daily meals is crucial for maintaining general well-being. Typically, most Americans ought to aim for approximately 0.8 grams of protein for each kilogram of body mass —even though this quantity might differ depending on the person. Therefore, what foods should you include to make sure you get sufficient protein? Regardless of whether you eat animal-based items or not, numerous protein options are available for you to incorporate into a well-rounded and nutritious meal plan, aiding you in fulfilling your protein requirements.

What Is the Importance of Protein?

In addition to carbohydrates and fats, protein is also one of the three macros That performs crucial functions within the body. However, unlike carbohydrates and fats, Protein consists of amino acid components. —The fundamental components of life—and each cell within the human body houses proteins.

These amino acids are utilized to digest food, supply energy to the body, construct muscles, and perform many other functions. A deficiency in dietary protein—which leads to insufficient levels of amino acids within the body—can cause muscle deterioration, a compromised immune system, and in certain instances, weakened bones.

To grasp which protein sources ought to consistently form part of your meals—and comprehend the reasons for incorporating a range of these proteins—you must recognize the distinction between essential and non-essential amino acids. Protein contains twenty distinct amino acids; nine among them are labeled as “essential,” indicating that your body cannot produce them independently, hence they are essential that people include them in their dietary intake.

Not all protein sources include all 20 amino acids; some provide only certain combinations of both essential and non-essential ones. That’s why maintaining variety in your diet is crucial. Consuming various types of proteins increases the likelihood that you will get all necessary essential amino acids along with fulfilling your total protein requirements. From numerous options available, consider these eight nutritious, tasty, and flexible high-protein foods to incorporate into your weekly meals.

Related: 4 Inflammation-Fighting Proteins You Should Include in Your Diet, Says a Nutritionist

Pistachios

Pistachios are a widely enjoyed edible seed. Moreover, it serves as an excellent source of protein, offering all nine crucial amino acids. According to the USDA, one ounce provides approximately six grams of protein. Additionally, around ninety percent of the fat content in pistachios consists of beneficial unsaturated fats. One portion of these nuts also supplies roughly three grams of dietary fiber and is a decent source of vitamin B6, along with minerals like phosphorus, thiamine, and copper.

When discussing antioxidants, pistachios offer a substantial quantity. As reported in a 2022 study featured in the journal Nutrients discovered that pistachios possess an antioxidant capability that competes with other well-known antioxidant-rich foods such as blueberries, pomegranates, and cherries.

You can relish pistachios by consuming them Date and Pistachio Savory Bites , Chai Chia Pudding or Pistachio & Peach Toast .

Eggs

Eggs serve as a handy source of protein, brimming with essential nutrients such as choline, iodine, and vitamin D. According to the USDA, one large egg provides about 6 grams of protein. You can prepare eggs easily by simply scrambling them in a pan or by making tasty dishes similar to ours. Mushroom and Egg Puff Pastry Bites or Vegetarian Muffin Tin Omelets Featuring Veggie Sausage and Sun-Dried Tomatoes .

Eggs provide top-notch protein containing all the vital amino acids. Although the yolk has been unfairly maligned because of its cholesterol levels, recent knowledge tells us that consuming dietary cholesterol has only a minor impact on our blood cholesterol levels. Therefore, It's fine to consume the entire egg. This is excellent because roughly half of the egg’s protein content resides in the yolk.

Related: Our Top 20 High-Protein Dinners That Are Frequently Saved

Lentils

Lentils are nutritional powerhouses These packs boast significant health advantages. They are abundant in essential nutrients such as fiber, protein, folate, potassium, and iron.

As stated by the USDA, a half-cup serving of lentils contains 9 grams of protein. This substantial amount of protein, along with significant amounts of fiber, makes lentils an excellent substitute for animal-based proteins. When combined with various cereals such as wheat, rye, barley, oats, millet, and corn, lentils and similar legumes like chickpeas or black beans create a full spectrum of essential amino acids. Given their rich nutritional content, these legumes can serve dual purposes—as sources of protein and vegetables—in dietary plans.

Vegan Lentil Soup Is a delightful meal that showcases lentils.

Chicken

According to the USDA, as the top choice for meat consumption in the U.S., chicken serves as a common ingredient in numerous households. Classic Chicken Soup to a nostalgic Chicken Waldorf Salad There is no lack of methods for people to enjoy this protein source. Both dark- and white-meat chicken include vitamin B12 and choline, which might jointly support brain growth, ensure proper functioning of the nervous system, and enhance cognitive abilities in elderly individuals. Furthermore, according to the USDA, a three-ounce portion offers an impressive 26 grams of protein.

Related: I Consumed a Protein-Rich Breakfast for 14 Days—This Is What Occurred

Greek Yogurt

Greek yogurt Can include all three macronutrients—carbohydrates, proteins, and fats—based on the variety selected. Additionally, it stands out for having notably high levels of protein when compared with different kinds of yogurt. As per data from the USDA, a single serving size of Greek yogurt (weighing about 7 ounces) provides 20 grams of protein along with all nine indispensable amino acids.

You can replace sour cream or mayonnaise with plain Greek yogurt. We mix equal parts of mayonnaise and plain Greek yogurt in our recipe. ZestyChicken Salad Featuring Grapes It’s also an excellent addition to smoothies for boosting protein content—similar to what you’d find in this one. Pineapple Green Smoothie —such as in a basic snack like Greek Yogurt with Strawberries .

Fish

Regularly eating fish is associated with numerous health advantages, such as improvements in cardiovascular, neurocognitive, and psychological well-being. However, studies like the one from 2021 indicate Foods , 90% of Americans fail to meet the guideline of consuming seafood—such as fish and shellfish—at least two times per week. Oily, cold-water fish, including varieties like salmon or tuna, are particularly beneficial. top sources for omega-3 fatty acids , which are crucial for functions ranging from cardiac health to cognitive function.

A single 3-ounce portion of salmon has 22 grams of protein according to the USDA. It can be savored in recipes such as Ginger-Soy Salmon Bites makes it delicious, too.

Related: You Can Create Homemade Protein Powder That Actually Has a Pleasant Taste

Quinoa

Quinoa It is commonly viewed as a carbohydrate-dense food, but this cereal grain also serves as an excellent plant-based provider of full proteins.

A single serving of cooked quinoa, as stated by the USDA, offers 8 grams of protein along with being rich in fiber and antioxidants. We Quinoa Lasagna and Cheesy Black Bean and Quinoa Pan Casserole Are two scrumptious meals that highlight this healthful cereal.

Tofu

Tofu is derived from soy, providing another form of comprehensive plant-based protein. It's convenient to cook , budget-friendly and widely favored by both vegetarians and omnivores. Tofu is abundant in calcium and copper and offers 22 grams of protein per half-cup serving, according to the USDA. Give it a try in a stir-fry, salad, soup, or even a smoothie .

The Bottom Line

Protein stands among the trio of primary nutrients, alongside carbohydrates and fats. Consuming ample amounts of high-quality protein is essential for general wellbeing because each cell within your body incorporates proteins. It’s crucial to source protein from multiple origins to guarantee an intake of various amino acids and additional nutrients. Furthermore, protein aids in keeping you satiated and content, contributing to stable blood glucose levels—thus ensuring sustained energy throughout the day.

Related: This Protein-Rich Dish Assisted Me in Shedding 30 pounds

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