Megan Thee Stallion has made it abundantly clear that she is not playing around this year. With “hot girl summer” on the horizon, there is no better time to start hitting your protein goals. The only caveat? It’s kind of hard.
The price of eggs, recognized by “pilates princesses” and “gym bros” alike as one of the easiest sources of protein, recently reached an unprecedented high. While a high-protein breakfast or snack might have been as easy as crack, sizzle, serve, at some point, those days are currently over for many people.
Additionally, as someone trying to eat healthy foods to fuel my daily workouts, I am generally disinterested in taking shots of raw protein powder. My goal is simple: find yummy and accessible high-protein foods and integrate them into my diet as much as possible. That being said, I have formed a list of my favorite protein-packed foods through a nutritional exploration. So without further ado, here it is!
- Cottage Cheese
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I can confirm that cottage cheese is just that—cheese. At least that is what Healthline says. If you are not a big fan of the somewhat sour aftertaste of Greek yogurt, cottage cheese is a great substitute. Its flavor is neutral and can be added to your plate at any point in the day.
Cottage cheese comes in many forms: full-fat, low-fat, fat-free, low-sodium, and sodium-free. You can even customize the curd size. As mildly uncomfortable as that might sound, all it means is that the clumps of milk protein—cottage cheese’s defining feature—come in different sizes.
Not a fan of texture? Not to worry! You can buy it blended or whipped as well. Cottage cheese can be enjoyed on its own, as a spread on toast, or with some berries. The bottom line is this: main course or not, this fresh cheese delivers a whopping 14g of protein per half a cup.
Tessa Pesicka / Her Campus - Peanut Butter
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Grab a spoon and start scooping because apparently it’s always been that easy. I don’t know how or when I forgot about peanut butter being a protein goldmine, but I know now. Suddenly, those 64 oz jars of peanut butter that I used to look at and think, who would eat all of that, make all the sense in the world. Because the answer is me.
Peanut butter has 7.1g of protein per 2 tablespoons and is one of the lowest Glycemic Index foods, meaning it won’t spike your blood sugar. In fact, some studies associate peanut butter with a decreased risk of developing Type 2 Diabetes. Just be sure to eat it in moderation and ensure that your peanut butter doesn’t have excessive sugars, fats, or salts, as this could cancel out all of its wonderful benefits.
I like to mix a tablespoon of peanut butter into my Greek yogurt to sweeten it a bit, along with some frozen berries, as breakfast or a snack.
- Chickpeas
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This is my favorite on this list. Not only does 1 cup of chickpeas offer up 14.5g of protein, but the legume is an excellent source of iron, which makes it one of the best foods you could eat on your period. Although some might be deterred by its high carb content (1 cup is about 45 carbs), chickpeas are complex carbohydrates, meaning they are rich in fiber, won’t spike your blood sugar, keep you full for longer, and provide an energy boost. It really doesn’t get much better than that.
I’m not the type to eat a super heavy breakfast, so I like to eat chickpeas in the morning—they’re light enough to prevent sluggishness and filling enough to keep me satiated throughout the day. They’re also pretty affordable. I usually buy the .99 cans from Trader Joe’s, boil them for 7-9 minutes so they get super buttery and soft, and eat them throughout the week.
Jocelyn Hsu / Spoon - Guava
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We all know about the avocado, but did you know that guavas are only second to the toast-topping icon by 1.4g of protein per serving? That’s right! According to WebMD, there are 4.2g of protein per cup of guava. Often described as a cross between a strawberry and a pear, guava is perfect for those who don’t like things that are too sweet.
You can also eat the skin and seeds, which means there is no need to worry about clean-up—she’s really giving avocado a run for her money. The tropical fruit is rich with health benefits, including the ability to lower blood sugar levels, reduce and relieve menstrual cramps, and boost your immunity. Not to mention, one study found that guava was effective at killing acne-causing bacteria—glass skin here we come.
- Lentils
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People all over the world use lentils in their dishes, and seeing as they are more than 25% protein, it’s not hard to understand why. 1 cup of cooked lentils offers up 17.9g of protein and 15.6g of fiber, meaning both your muscles and gut will thank you. Lentils are also a great way to prevent chronic diseases like Type 2 Diabetes and heart disease.
I love a good ol’ lentil soup with carrots, onions, celery, spinach, and whatever else your heart might desire. The sky really is the limit. Health benefits aside, lentils are a versatile ingredient that will add variety to your diet without sacrificing the macros.
Happy Eating!
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