Half a cup (86 grams) of cooked soybeans has 16 grams of protein, healthy unsaturated fats, and various vitamins and minerals, rich in vitamin K, iron, and phosphorus.
One cup (226 grams) of low-fat cottage cheese has 28 grams of protein, including a lot of leucine, which builds muscle. Creamed cottage cheese is calorie-dense.
Tilapia, like salmon, is high in protein but lower in omega-3s.
An 87-gram fillet has 23 grams of protein, vitamin B12, and selenium.
Black, pinto, and kidney beans include 15 grams of protein per cup (172 grams) of cooked beans.They are rich in fiber and B vitamins.
Whey and casein protein supplements are popular. Other protein powders contain soy, pea, beef, or chicken.
Quinoa has 40 grams of carbohydrates per cup (185 grams), 8 grams of protein, 5 grams of fiber, and plenty of magnesium and phosphorus.
Chickpeas (garbanzo beans) provide protein and carbohydrates.
Canned chickpeas include 15 grams of protein, 45 grams of carbohydrates, and 13 grams of fiber every 1-cup (164-gram) meal.
Peanuts provide protein, fat, and carbohydrates. A 1-ounce (28-gram) meal has 7 grams of protein, 6 grams of carbohydrates, and plenty of unsaturated fat