Trying To Boost Your Protein Intake? Add These 5 Foods To Your Diet

If you’re on a journey to improve your overall health, whether it’s to build lean muscle, manage weight, or simply feel stronger, upping your protein intake is a great place to start. It’s one of the most common recommendations in the fitness world, and for good reason.

Meeting your daily protein needs through whole foods, however, can be a challenge for many. According to a 2024 study published in The American Journal of Clinical Nutrition, consuming sufficient dietary protein not only helps reduce age-related muscle loss but also supports cognitive function. Interestingly, plant-based proteins have also been linked to healthier ageing outcomes.

In short, protein isn’t just for gym-goers, it’s essential for maintaining long-term wellness. To help you power through your day and nourish your body, here are five high-protein meal options that make it easier (and tastier) to meet your goals:

5 Protein Foods To Add To Your Diet

1. Grilled Chicken Breast

For non-vegetarians, skinless chicken breast is one of the leanest and most efficient protein sources out there. A 4-ounce serving delivers around 30 grams of high-quality protein. If you’re looking to shake things up, grilled chicken thighs, drumsticks, or wings also offer respectable amounts, about 10 grams, 11 grams, and 6 grams per piece, respectively. Marinate, grill, or roast for a flavourful protein-packed main dish.

2. Cottage Cheese (Paneer)

Dairy lovers, rejoice! Cottage cheese or paneer is a versatile, vegetarian-friendly option loaded with both protein and healthy fats. A 200-gram block of paneer contains over 37 grams of protein, making it ideal for everything from breakfast scrambles to hearty Indian curries. Plus, it’s slow-digesting, so it helps keep you full for longer.

3. Salmon

Best known for its omega-3 fatty acids, salmon is also a powerhouse when it comes to protein. A 3-ounce cooked portion can provide around 22 grams of protein. It’s an excellent option to break the monotony of poultry and meat, and can be grilled, baked, or pan-seared. Whether it’s salmon fillet, poke bowls, or smoked salmon on whole grain toast, it’s a heart-healthy and delicious way to boost your intake.

4. Peanut Butter

This plant-based favourite isn’t just tasty—it’s packed with protein. Two tablespoons of natural peanut butter offer around 8 grams of protein, making it a great addition to smoothies, energy balls, or just spread on toast. Not a fan of peanuts? Almond butter, cashew butter, and sunflower seed butter all offer similar protein benefits while catering to different flavour preferences.

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5. Lentils

Lentils are a vegetarian staple and for good reason. One cooked cup delivers about 18 grams of protein, along with fibre, iron, and plenty of essential nutrients. They’re incredibly versatile too: think warm lentil soups, stews, lentil salads, or even tossed into rice bowls with eggs and greens. They’re a budget-friendly, nutrient-dense addition to your weekly meal prep.

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