20 High-Protein Food Sources

Meat tends to be the most protein-rich food. But not all meat is created equal. Here are the cream of the crop.

Chances are if you’re looking to add more protein to your diet you’ve already thought about chicken breast. Not only is it high in protein, but it’s also lean making it a great option if you want to reduce your fat intake too.

But please, please don’t eat your chicken breast plain. Do it justice with one of these recipes:

• Poached Chicken Breast, Garlic Rice & Spring Onion Sauce (65g protein per portion)

• Steamed Chicken Rice Bowl with Peanut & Sesame (70g protein)

• Parmesan-Crusted Chicken Caesar Wrap (62g protein)

Next up, we have chicken's often neglected cousin, turkey. Also packed with protein, it’s a great option if you want to shake things up a little.

We promise that these recipes – contrary to most turkey dishes – are not dry:

• Whole Turkey Breast in Prosciutto (87g protein)

• Mozzarella Grilled Turkey Steak With Caper & Cherry Tomato Sauce (60g protein)

• Turkey Curry (39g protein)

Beef is where things get a little trickier as its protein density depends on the cut. Sirloin or tenderloin are your best bets.

Here’s how to cook it well:

• Weeping Tiger Noodle Salad (78g protein)

• Beef Chow Mein (57g protein)

• Steak Fajitas With Coriander Crema (45g protein)

Meat is by no means your only option when it comes to protein-rich foods. Fish is not only packed full of the stuff, but it’s also high in omega-3. Win, win.

Canned tuna is one of those ingredients that we should all eat more of. It’s cheap, readily available and high in protein. What’s not to love?

And it’s not just for soggy sandwiches. Here’s how you can get inventive:

• Tuna Bean Pasta (57g protein)

• Tuna & Green Bean Tonnato Salad (35g protein)

• Gochujang Tuna & Sweetcorn Air Fryer Jacket Potato (33g protein)

There’s a reason salmon has become one of the nation’s most popular fish – it’s not only high in protein but it’s also delicious.

While keeping it simple with a grilled or poached fillet is sometimes a winner, there are more ways to cook salmon than you could dream of. Here are our favourites:

• Ponzu Soba Salad With Crispy Salmon & Pickles (51g protein)

• Spicy Peanut Air Fryer Salmon Bowl (46g protein)

• Ras el Hanout Salmon With Bean Hummus (94g protein)

We love prawns. They’re sweet, juicy and all-round lovely. That’s enough to win us over, but you’re a tougher crowd. Luckily, they’re also full of protein.

Cook prawns wrong and you’ll lose a lot of that loveliness. So, follow one of our recipes to be safe:

• Juicy Prawn Noodles With Coriander Pesto (42g protein)

• Spicy Prawn & Pistachio Spaghetti (37g protein)

• Spicy Mayo Fried Prawns on Rice (35g protein)

Sometimes meat and fish aren’t the answer. Animal by-products can also be protein-rich, but choosing the right ones isn’t always easy. Luckily, we’re here to help.

In general, eggs are a good source of protein, offering around 6g of protein per egg. But better still are egg whites.

While an egg white omelette can feel a little sad, these recipes incorporate egg whites without you even knowing:

• High-Protein Breakfast Burritos (40g protein)

• Biscoff Baked Oats (31g protein)

• Protein French Toast with Peanut Butter & Homemade Jam (45g protein)

Name a better ingredient than cheddar cheese. Grate it on pasta, melt it in a toastie or even eat it by the slice. The downside of cheddar is that it’s also high in fat, so depending on your goals, it should be enjoyed in moderation.

That being said, it will be difficult to once you start cooking these recipes:

• High-Protein Mac & Cheese with Garlic & Herb Crumb (37g protein)

• Beef, Cheddar & Onion Pie (38g protein)

• Broccoli Cheddar Soup With Cheddar Sesame Cracker (31g protein)

Cottage cheese is having a renaissance and we’re here for it. It’s great for breakfast which is often the hardest meal to incorporate protein into.

If you’re still not convinced, give these recipes a try:

• Ranch Cottage Cheese & Tomato on Toast (44g protein)

• Cottage Cheese Chicken Caesar (90g protein)

• Everything Cottage Cheese & Lox Bagel (36g protein)

We can all do our bit to cut back on meat and dairy but that doesn’t mean our protein intake has to reduce with it. Legumes are one of the best ways to keep your protein stores up and your carbon footprint down.

All hail the humble lentil! At Mob, we can’t get enough of them. They can be added to salads, braised for a gorgeous winter warmer and even made into plant-based ragus. Yum.

These recipes are all vegetarian but still packed with protein:

• Double Lentil Rigatoni with Crispy Kale (36g protein)

• Sweet and Sour Lentil Meatballs (37g protein)

• Cajun Lentil Burritos (38g protein)

Chickpeas are also a protein-lover’s best friend. They’re also responsible for one of humankind’s best inventions – hummus. Thank you, chickpeas.

Discover our favourite chickpea recipes:

• Chickpea Palak Paneer (40g protein)

• Chickpea Curry (37g protein)

• High Protein Chopped Broccoli Salad (32g protein)

Beans, beans good for the heart, the more you eat the more you…up your protein intake. We’ve chosen black beans, but there’s no need to stop there – other varieties such as butter beans, kidney beans and cannellini beans are great too.

There are so many ways to add beans to your meals. Here are a few:

• Breakfast Tacos (27g protein)

• Creamy Coconutty Beans with Roasted Tomatoes (27g protein)

• Black Beans de la Olla (24g protein)

There’s been a real boom in soy products recently and we back it. They’re often used as meat alternatives, but we think they deserve recognition in their own right.

The exact amount of protein in your tofu depends on the specific product so always read the label.

Cooked badly, tofu can be squishy (and not in a good way). But cook it right and it’s delicious, as these recipes prove:

• Tim Spector's Tofu Butter Curry (30g protein)

• Sriracha Crispy Tofu (39g protein)

• Marinated Tofu Steak (38g protein)

Made from fermented soybeans, tempeh is another great plant-based meat alternative. It’s not quite as readily available as tofu yet, but give it time.

Add these tempeh recipes to your rotation:

• Cheesy Lentils, Tempeh & Fridge-raid Greens (30g protein)

• Tempeh Noodles (51g protein)

• Gado Gado Salad Bowl (75g protein)

Did you know that edamame are young soybeans harvested before they ripen or harden? Well, now you do. As a result, they’re a rare green protein source.

Edamame are a great snack by themselves, but they’re also a delicious addition to your meals:

• Mushroom Miso Ramen Lunch Pots (31g protein)

• Saucy Lime Noodle Salad (43g protein)

• Tim Spector's Smashed Peas & Beans (28g protein)

Nuts and seeds are a real gift from the heavens for all you health gurus out there. As well as being protein-packed, they’re also full of healthy fats, fibre, vitamins, and minerals. Add them to your diet if you haven’t already.

Sweet or savoury? Breakfast, lunch or dinner? Peanuts are always a winner. They also have a low glycemic index (GI) which means they are digested and absorbed slowly, keeping you full for longer.

Here are some ways to incorporate more peanuts into your diet:

• Thai Red Chicken Meatballs with Peanut Sauce (35g protein)

• Peanut & Aubergine Stir-fry on Creamy Butter Beans (31g protein)

• Halloumi Peanut Curry (38g protein)

From one great nut to the next. Almonds are also a protein-lover’s best friend.

Here are some great ways to eat them:

• Olive & Almond Pesto Lentils With Halloumi (29g protein)

• Green Bean, Pesto & Almond Salad (28g protein)

• Spiced Cauliflower, Almond Curry Sauce and Chilli Yog (23g protein)

If nuts aren’t your thing, try seeds instead. Sunflower seeds are one of the most protein-rich options, but pumpkin and chia seeds are great too.

From gnocchi to soup, discover these delicious recipes that include sunflower seeds:

• Masabacha Bowl (26g protein)

• Creamy Mushroom Gnocchi Soup with Rocket Pesto (25g protein)

• Pea & Mint Soup with Flax Crackers (32g protein)

It may not be an obvious choice that grains contain protein and while we shouldn’t rely on them alone for our intake, choosing certain grains over others is a good way to get an extra protein boost.

Oats are cheap, versatile and contain around 11-15% protein. Result.

We love porridge but there are other ways to use oats too:

• Chocolate & Raspberry Protein Overnight Oats (27g protein)

• High-Protein Banana Bread Baked Oats (19g protein)

• Smoked Oat Fishcakes (30g protein)

Spelt doesn’t get a lot of love, but it’s one of the best grains in terms of protein density.

Here are some ways to cook it:

• ZOE Grain Bowl (55g protein)

• Steamed Veg Spelt Bowl with Harissa Tahini Dressing (28g protein)

• Garlicky Pancetta & Pea Spelt Spaghetti (28g protein)

Armed with this knowledge, you have no excuse but to start cooking some of these ingredients and up your protein intake. And with Mob, you can do this while still eating meals you love. Nutritious can still be delicious.