Whole eggs are nutrient-dense. They provide easily absorbed protein, vitamins, minerals, healthy fats, and antioxidants.


Almonds contain fibre, vitamin E, manganese, and magnesium. High in plant-based protein


Chicken breast is a good protein source. In addition to protein, chicken breast is versatile and easy to cook.

Chicken breast

Cottage cheese is a low-fat, high-protein cheese. It's rich in calcium, phosphorus, selenium, B12, B2, and other minerals.

Cottage cheese

Greek yoghurt is a thick, high-protein yoghurt. 19.9 grammes of protein every 7-ounce (200-gram) jar.

Greek yogurt

Milk includes most vitamins. Protein, calcium, phosphorus, and riboflavin are plentiful. Dairy milk has 8.32g protein per cup (246 mL).


Protein-rich lean meat. It's high in iron, zinc, selenium, B12, and B6. A Lean beef has 24.6 grammes of protein per 85-gram serving.

Lean beef

Fish are protein-rich. Half a salmon fillet (124 grammes) has 30.5 grammes of protein, while 180 grammes of cod has 41 grammes.


There are 8.8 grammes of protein in a serving size of pumpkin seeds that is equal to a quarter cup (29.5 grammes).

Pumpkin seeds

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