1. Black beans
Black beans are often an inexpensive source of protein. Black beans can be prepared in a variety of ways, making them a very versatile ingredient when preparing meals.
2. Lima beans
Some Lima beans offer about 21 grams of protein per 100 g serving.
3. Corn
Yellow corn has about 15.6 g of protein per cup. Additionally, corn also contains a good amount of fiber and minerals, including calcium.
4. Salmon
Salmon is considered a fatty fish, meaning it is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied at meals. Salmon may not be as budget-friendly as some other protein options.
5. Potatoes
Potatoes have a reputation as a starchy carb, but are good sources of nutrients, including protein. One medium potato with the skin on contains just over 4 grams of protein. People should use caution when preparing a potato, as the extras that people often put on potatoes can increase the calorie count.
6. Broccoli
One cup of raw broccoli has almost 2.6 grams of protein and contains a variety of nutrients such as folate and potassium. This powerhouse veggie only has 31 calories per cup.
7. Cauliflower
Cauliflower has a lot of protein with very few calories. One cup of chopped cauliflower has 27 calories and 2 grams of protein.
8. Chinese cabbage
Also known as BOK coy, this vegetable gets much of its calories from protein and is full of antioxidants.
9. Eggs
Eggs are an excellent source of protein, nutrients, and healthful fats. A variety of studies have shown that eggs can help people feel more satisfied and stop them overeating. For example, one study found that a group of women who ate eggs instead of bagels for breakfast felt fuller for longer and ate fewer calories throughout the day.
10. Beef
Beef offers high amounts of protein per serving. There is a range of different types of beef to choose from for weight loss. People following a moderate carbohydrate diet should eat lean beef, whereas a person on a low-carb diet may eat fattier beef.
11. Chicken breast
Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 136 grams skinless chicken breast provides around 26 grams of protein.
12. Oats
Oats offer about 17 grams of protein per 100g. They are also a source of complex carbohydrates. Raw oats are easy to prepare as oat, and people can flavor them with a variety of healthful foods, such as fruits and nuts. People should avoid prepared oats, as they often contain added sugar.
13. Tuna
Tuna is an excellent and widely available source of protein that also has a low calorie count. Tuna is a lean fish with minimal fat. Add tuna to salads, sandwiches, and snacks. Be careful with additional dressings, such as mayonnaise, as these can add additional, unwanted calories.
14. Sun-dried tomatoes
Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer both a good source of protein, and additional nutrients and fiber.
15. Pork
Lean pork is a good source of protein. Pork roasts and tenderloin are good choices for meals. People should avoid processed pork products such as bacon.
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