Protein is the building block of your body — essential for muscle repair, fat loss, and energy. But getting enough protein daily can feel confusing, especially with so many food options.
That’s why we’ve created this Protein Cheat Sheet — a quick guide to help you choose simple, natural, and protein-packed foods to add to your meals every day.
1. Eggs — 6g per large egg
Eggs are one of the best complete protein sources. They contain all essential amino acids your body needs for recovery and strength.
🥚 Tip: Hard-boil a few for quick snacks or breakfast add-ons.
2. Almonds — 6g per oz
These crunchy nuts are great for plant-based protein lovers.
🌰 Tip: Pair with fruit or yogurt for a filling snack that balances fat and protein.
3. Spirulina — 4g per tbsp
This blue-green algae is a superfood rich in protein and antioxidants.
💚 Tip: Mix it into smoothies or shakes for an instant nutrient boost.
4. Chia Seeds — 4g per oz
Tiny but mighty, chia seeds deliver protein, fiber, and omega-3s.
🌱 Tip: Add to overnight oats or sprinkle over salads.
5. Raw Dairy — 8g per cup
Raw dairy contains protein, calcium, and probiotics that support gut health.
🥛 Tip: Use in smoothies or mix with fruit for a protein-rich dessert.
6. Raw Cheese — 10g per oz
High in calcium and healthy fats, cheese helps support muscle and bone strength.
🧀 Tip: Add slices to sandwiches or eat with whole-grain crackers.
7. Hemp Seeds — 10g per oz
These are excellent plant-based protein sources with healthy fats and minerals.
🌾 Tip: Sprinkle on yogurt, smoothies, or salads.
8. Greek Yogurt — 20g per cup
Greek yogurt is packed with protein and probiotics for muscle repair and digestion.
🍦 Tip: Go for plain, unsweetened versions and add fresh fruit.
9. Grass-Fed Beef — 15g per 2 oz
A premium source of protein, iron, and B vitamins for energy and recovery.
🥩 Tip: Add lean cuts to stir-fries or meal-prep bowls.
10. Cottage Cheese — 13g per ½ cup
Rich in casein protein, this is great for slow digestion and overnight recovery.
🧁 Tip: Mix with pineapple or berries for a delicious snack.
11. Collagen Peptides — 10g per serving
Collagen supports healthy joints, skin, and muscles while boosting protein intake.
✨ Tip: Stir into coffee, smoothies, or oatmeal — flavorless and easy!
Final Thoughts
Getting enough protein doesn’t have to be complicated. Whether you’re looking to build muscle, burn fat, or stay energized, these 11 high-protein foods make it simple.
Start by adding 2–3 of them to your meals daily — your body (and metabolism) will thank you!
