Want to boost your protein intake? Here’s what you should be eating. Getting enough protein-rich foods helps with everything from keeping you full to managing blood sugar, improving mood, building muscle, and supporting healthy hormones. “Our bodies are made of protein, so getting enough is crucial—especially as we get older,” says surgeon Dr. David Luu.

Nutritionist Rhian Stephenson, founder of Artah, recommends aiming for 1.2g of protein per kilogram of body weight to avoid deficiency. If that sounds like a lot, start with 0.75g and gradually increase.

**Top Protein-Rich Foods**
Nutritionist Laura Parada explains: “Animal proteins are the highest quality in terms of composition and digestibility, but a balanced diet should include both animal and plant-based proteins.” For vegetarians and vegans, there are plenty of great options too.

– **Eggs** (13g per 100g)
– **Fish** (18-25g per 100g)
– **Seafood** (24g per 100g)
– **Chicken** (27g per 100g)
– **Beef** (22g per 100g)
– **Dairy** (milk, yogurt, kefir: 3-10g per 100g)
– **Cheese** (cottage cheese: 11g, Parmesan: 33g per 100g)

Plant-based proteins may not be as easily absorbed as animal proteins, but they have their own benefits—like being high in fiber, which supports gut health. Combining different plant proteins (like beans and rice) can also improve their nutritional profile.

Soy and quinoa are exceptions—they’re “complete” proteins, meaning they contain all essential amino acids. Soybeans pack up to 50g of protein per 100g, while quinoa has about 9g.

### **4-Day High-Protein Meal Plan**

**Day 1**
– **Breakfast:** Two-egg omelet with cheese, toast, and avocado
– **Lunch:** Lentils with chicken or quinoa salad with tuna, chickpeas, avocado, and nuts
– **Dinner:** Pumpkin soup with salmon or hake

**Day 2**
– **Breakfast:** Seeded toast with boiled egg, avocado, and pumpkin seeds
– **Lunch:** Salad with greens, rice, falafel, hummus, and veggies
– **Snack:** Greek yogurt with banana, blueberries, and dark chocolate
– **Dinner:** Chicken soup with quinoa

**Day 3**
– **Breakfast:** Banana-oat protein pancakes with nut butter
– **Lunch:** Chicken skewers with veggies and rice
– **Dinner:** Baked white fish with roasted vegetables

**Day 4**
– **Breakfast:** Oatmeal with nuts, milk, and chia seeds
– **Lunch:** Lentil stew with potatoes and veggies
– **Snack:** Protein shake with yogurt and cocoa
– **Dinner:** Baked salmon with potatoes and cherry tomatoes

Save this list—it’s your go-to for hitting your protein goals!