8 High-Quality Proteins You Should Eat Every Day

Last Updated on September 7, 2022 by prince lucky

Protein is an essential nutrient that helps your body grow and repair cells, tissues, and organs. In addition to the protein in foods you eat, your body makes protein out of amino acids, the building blocks of proteins your body needs to stay healthy. Your body uses these proteins to build muscles and help with important bodily functions like circulation and immune function. Foods high in protein include meat (especially red meat), poultry, seafood, dairy products, legumes, and nuts.

10 High Quality Proteins You Should Eat Every Day, Protein,
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1) Eggs

The protein in eggs is highly digestible, making it an ideal choice for your morning omelet. Eggs are also packed with choline, which helps fuel your brain and keeps you alert during mid-morning meetings. Other nutrients found in eggs include:

  • B vitamins help convert food into energy.
  • Selenium and zinc are both critical to healthy immune function.
  • Omega-3s, are a type of fat that’s good for your heart.

2) Protein powder

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Regarding protein, quality matters; eating a wide variety of foods provides you with a wide variety of nutrients (including protein), as well as macronutrients that help you feel full longer and stay satisfied throughout your day. However, if you’re looking for an easy way to get some extra protein in your diet, try adding a scoop of plant-based or whey protein powder to shakes or smoothies. The bonus: Protein helps strengthen hair and nails!

3) Lean meats

Lean meats like steak and chicken breast are a great way to get protein into your diet. They’re low in calories and fat, so you can eat as much as you want without worrying about unwanted weight gain. And don’t forget: lean protein helps keep your metabolism up, which means you burn more calories all day.

Recommended Article: 8 Surprising Health Benefits of Peanut Butter

4) Chicken breast

Simple, lean, and versatile, chicken breast is one of those food items you should probably have on hand at all times. Pound for pound, it’s cheaper than beef and just as nutrient-rich. Chicken provides:

  • B vitamins are essential for energy production.
  • Selenium and zinc support a healthy immune system.
  • Niacin (B3) is an antioxidant that helps lower cholesterol levels.
  • A whopping 40 grams of protein per 3-ounce serving.

5) Nuts

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We’re often told to avoid nuts because of their high-fat content, but we need to consider that context. Nuts are a high-quality source of fat and protein, which is why they play an important role in a balanced diet. If you’re trying to lose weight, it’s a good idea to monitor your intake of nuts. Some studies show that eating nuts can help alleviate anxiety and depression – two common causes of overeating.

6) Chia seeds

These little seeds are a nutritional powerhouse. Not only do they have more calcium than milk, but they’re also a good source of fiber and protein. And that’s not all: Just one ounce of chia seeds contains 11 grams of total fat (8 grams of it is omega-3 fatty acids), 4 grams of carbs, 3 grams of fiber, and 8 grams of protein.

7) Quinoa

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Quinoa is a complete protein containing all nine essential amino acids. Its superior bioavailability and various amino acid profiles make it an important component of any fitness-minded eater’s diet. With 13 grams of protein per cooked cup, quinoa makes a great vegetarian alternative to meat—or can be enjoyed as a meat replacement in its own right.

8) Peanut butter

Luscious, creamy peanut butter is a good source of protein, offering 8 grams in 2 tablespoons. It also contains healthy monounsaturated fat and fiber. Make sure to look for natural varieties without added sugars or hydrogenated oils. Try stirring peanut butter into oatmeal or banana slices, spreading it on celery sticks or apples, using it as a dip for carrots and celery, or sandwiching it between whole wheat bread with sliced bananas and raisins.


Try to eat fish at least twice a week. You can also choose poultry, beans, and grains and aim for at least six ounces daily. As long as you balance your diet with plenty of fruits, vegetables, and whole grains, you’ll be on your way to a healthier lifestyle! If you need help getting started or have questions about nutrition, consult a registered dietitian for professional guidance and advice.

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