Tofu is a complete plant-based protein that provides 21.8 grams of protein per half-cup serving and is derived from soybeans.
Soft tofu can be breaded, sautéed, or liquefied, whereas silken tofu can be used in smoothies, blended, and condiments.
A half-cup serving provides 6.99 grams of protein, and it is a delicious addition to chili, rice.
Cannot locate low-sodium alternatives? According to Amidor, washing the legumes can reduce the sodium content by up to 40%.
Who does not enjoy a classic peanut butter and jelly sandwich? With whole wheat bread, this is a comprehensive meal containing 8 grams of protein.
In addition, two portions provide approximately 20% of the recommended daily value for niacin.
Salmon is a protein powerhouse, with almost 19 grams per 3 ounces whether it is fresh, frozen, or canned.
If cost is a concern, choose the lesser option, as you will still receive all the nutrients, including heart-healthy omega-3 lipids.
This whole grain seed provides manganese, phosphorus, magnesium, folate, and thiamin in addition to 8.14 grams of protein per prepared cup.
Discover how to prepare quinoa with our cooking advice.
One cup of cottage cheese contains 11 grams of protein, but its health benefits do not end there.
It also provides calcium, numerous B vitamins, selenium, iodine, and phosphorous.