Protein Rich Foods

Those that are high in protein, a macronutrient necessary for tissue growth and repair, hormone and enzyme synthesis, and other body processes. 

Fish

Not all types of fish contain the same quantity of protein. Salmon (25.92 grams in a 100-gram serving), cod (19.36 grams in a 100-gram serving), mackerel (25.45 grams in a 100-gram serving), and tuna (24.4 grams in a 100-gram serving for ahi tuna) are the four types with the highest protein content among the more than 36 types that the FDA has designated as healthy options.

Eggs 

You should definitely include eggs in your weekly diet, but you should consume the egg with the yolk, advises Barmmer. There are roughly six grams of accessible protein in a big egg. Additionally, eggs include a healthy amount of choline, which supports the liver, gallbladder, and brain.

Beef   

If you can ignore the complex argument around the sustainability of beef and focus only on its nutritional value, it's hard to find a better option, according to Barmmer. "This is a fantastic addition to weekly meal plans and one of the most nutrient-dense protein choices accessible.

Powders 

If you want to increase your consumption, collagen peptides or protein powders are excellent additions to your diet. "As production naturally decreases with age, collagen peptides are a convenient, bioavailable, and effective way to support your body's collagen needs," explains Barmmer. "Including them in your diet can help maintain healthy connective tissue, strong joints, and youthful skin." 

Quinoa

Quinoa should play a significant role in your diet if you follow a whole foods, plant-based, or gluten-free diet. "With roughly eight grams per cup, this grain-like seed is one of the few complete plant protein sources," Barmmer explains. "It is also high in fiber and magnesium." 

Cottage Cheese 

Cottage cheese has recently become popular on social media. 12 to 16 grams of protein can be found in just half a cup of cottage cheese, according to Barmmer. You just have to read the label. It has casein, a protein that digests slowly and aids in muscle growth and repair. It is high in calcium and filling. 

Greek Yogurt 

Greek yogurt has considerably more health benefits than conventional yogurt and is thicker and creamier due to its longer fermentation time. According to clinical nutritionist Heather Hodson, RDN, CDCES of NYU Langone Health, "Greek yogurt usually has significantly more protein—often twice as much!—and fewer carbohydrates than regular yogurt." It's also a great source of calcium, which keeps teeth and bones strong.