The 10 Best Ways to Add 10 Grams of Protein to Your Diet

As we age, it is essential to include enough protein in our diet. Eating the right amount of protein at the right time during the day helps improve brain health, says Stephen Perrine, author of the new book, The Whole Body Reset. “Our bodies need 25 to 30 grams of protein at each meal to keep the protein synthesis process going,” he explains.

And new research shows that eating just the right amount of protein can also help lower blood pressure, according to well+well. The China Health and Nutrition Survey found that people who ate a variety of high-protein foods had the most health benefits.

Here are 10 ways to add 10 grams of protein to your meals.

1. Greek yogurt. Half a cup of Greek yogurt contains 11 grams of protein. According to Eating goodGreek yogurt is a versatile way to add protein to any meal. Use it in breakfast smoothies, salads, or pasta with it for lunch or dinner, or simply enjoy as a snack.
2. Eggs. One egg contains 6 grams of protein, so eat two to get 12 grams at any time of day. And don’t worry about the myth that eggs are bad for your heart health. Harvard Medical School studies that have followed hundreds of thousands of people for decades found no higher rates of heart attacks, strokes or other cardiovascular diseases in people who ate an egg a day. In fact, one harvard study published in 2018 in the American Journal of Clinical Nutrition found that people who did not have heart disease or diabetes and who routinely ate eggs had a lower risk of death from stroke and heart disease compared to those who did not eat eggs.
3. Nut butters. Two tablespoons of peanut butter add 8 grams of protein to your meal or snack, says Eating Well. Spread nut butters on fruit slices or whole-grain toast. Blend them into smoothies for added flavor and richness.
4. Chia seeds. Just 4 tablespoons of chia seeds provide 10 grams of protein. make delicious chocolate chia pudding for breakfast or sprinkle the seeds on salads and baked goods.
5. Lentils Just half a cup of lentils has around 9 grams of very affordable protein. Use lentils in soups, curries, and salads.
6. Cottage cheese. One-third of a cup of cottage cheese has 9 grams of protein. You can make plain cottage cheese more glamorous by adding chopped fresh berries, nuts, honey, or even avocados.
7. Canned fish. A quarter of a 6-ounce can of salmon or tuna contains 10 grams of protein. Like meat, fish is an excellent source of protein, and the canned variety is less expensive than fresh and easy to stock in the pantry.
8. Tofu. Three ounces of tofu provides 9 grams of protein and is a healthy vegetable product that is versatile to prepare. Sauté tofu cubes with mixed vegetables and soy sauce or blend them into a smoothie.
9. Beans. According to health lineKidney beans, one of the most widely consumed beans, have several health benefits. One cup contains 13.4 grams of protein, along with fiber, folic acid, and manganese. Serve over cooked rice or add to soups and salads.
10. Nutritional yeast. One tablespoon of nutritional yeast has about 8 grams of protein. This product can be used as a plant-based substitute for Parmesan cheese or mixed into salad dressings. According to Eating Well, try sprinkling nutritional yeast over popcorn for a tasty, high-protein snack.