Protein
Protein provides the amino acids your body uses to build and repair muscle, skin, enzymes, hormones and immune cells. Eating enough protein (spread across the day rather than in one giant dinner) supports fullness, preserves muscle during weight loss, and helps you recover from training. Most adults do fine at 0.8 g per kg of body weight, while active people and older adults benefit from more.
Daily value
50 g
Recipes
45
What if you don’t get enough?
True protein deficiency is rare in people eating enough calories, but undereating protein can contribute to muscle loss, slow recovery and constant hunger. If you're losing weight, over 50, or training hard, your needs are higher than the baseline. A dietitian can help you set a target. Talk to your doctor before making big dietary changes.
Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.
Top food sources of protein
- Chicken breast26 g3 oz52%
- Greek yogurt, plain23 g1 cup46%
- Salmon22 g3 oz44%
- Lentils, cooked18 g1 cup36%
- Black beans, cooked15 g1 cup30%
- Cottage cheese14 g1/2 cup28%
- Eggs12 g2 large24%
- Tofu, firm10 g1/2 cup20%
- Quinoa, cooked8 g1 cup16%
- Almonds6 g1 oz12%
% = share of the daily value per serving.
45 recipes
Protein-rich recipes
Every recipe lists full per-serving nutrition, so you know exactly how much protein you’re getting.
45 min350 kcal4 servings
Spinach & Feta Stuffed Chicken
Chicken breasts stuffed with garlicky spinach and feta. 40g protein, 950mg potassium and 3.4mg iron per serving. Weeknight-impressive, genuinely easy.
35 min370 kcal4 servings
Garlic Lemon Chicken & Quinoa
Juicy lemon-garlic chicken breast with fluffy quinoa and charred broccoli. 37g protein and 90mg vitamin C per serving: a weeknight staple.
30 min655 kcal4 servings
Salmon & Kale Pesto Pasta
Flaky salmon and whole-grain penne tossed in a kale-basil pesto. 38g protein and 2.5g omega-3s per serving, on the table in 30 minutes.
15 min355 kcal2 servings
Tuna & White Bean Salad
Protein-packed tuna and creamy cannellini beans with lemon-caper dressing. 32g protein, 4.7mg iron and a full day's B12. No cooking at all.
60 min430 kcal6 servings
Beef & Lentil Chili
Beef and red lentils simmered with smoky spices, finished with cool Greek yogurt and cilantro. 32g protein, 5.5mg iron and 11g fiber per bowl. One pot, zero fuss.
35 min560 kcal4 servings
Miso-Glazed Salmon with Rice
Caramelized miso-glazed salmon fillets over steamed rice with sesame and scallions. 2.2g omega-3s, 34g protein and a day's vitamin D. 35 minutes, restaurant-level results.
35 min300 kcal3 servings
Spinach & Feta Egg Muffin Cups
Grab-and-go baked egg muffins with spinach and salty feta. 22g protein, 1.6mcg B12 and true grab-and-go convenience. A week's breakfasts in 35 minutes.
25 min379 kcal4 servings
Cottage Cheese Protein Pancakes
Fluffy, golden pancakes with 27g of protein per serving and no protein powder in sight. The cottage cheese melts right in — nobody will ever guess.
35 min387 kcal4 servings
Turkey & Spinach Meatballs in Tomato Sauce
Juicy turkey meatballs packed with wilted spinach, simmered in a garlicky tomato sauce. 35g protein and 4mg iron per serving — the kind of dinner that keeps you full for hours.
35 min500 kcal4 servings
Chicken Fajita Rice Bowls
Smoky spiced chicken, charred peppers and onions over brown rice with black beans and avocado. 35g protein and 121mg vitamin C per bowl — the fajita, minus the tortilla juggling.
20 min269 kcal4 servings
Garlic Shrimp Zucchini Noodles
Plump garlicky shrimp and sweet cherry tomatoes over tender zucchini noodles. 34g protein, just 269 calories, and on the table in 20 minutes flat.
35 min498 kcal4 servings
Tempeh Rainbow Buddha Bowl
Crispy-edged tempeh, roasted sweet potato and crunchy rainbow veg over quinoa with lemon-tahini. 32g protein and 6.2mg iron — the bowl that made my tofu-skeptic friend a convert.
25 min555 kcal4 servings
Salmon & Avocado Poke Bowls
Silky sushi-grade salmon, creamy avocado and crunchy edamame over warm rice with a sesame-soy drizzle. 31g protein and 2.7g omega-3s per bowl — restaurant poke, minus the $18.
25 min381 kcal2 servings
Savory Mushroom Oatmeal
Creamy oats topped with garlicky mushrooms, wilted spinach and a jammy egg. 22g protein and 4.6mg iron — breakfast for people who never liked sweet oatmeal.
20 min520 kcal2 servings
Mediterranean Chickpea Bowl
Chickpeas, quinoa, cucumber, tomato and feta with lemon-olive oil dressing. 12g fiber, 5mg iron and 210mcg folate per bowl. No cooking required.
40 min320 kcal4 servings
Lentil Curry Stew
One-pot red lentil and coconut curry with spinach. 5.5mg iron, 13g fiber and 280mcg folate per serving. Budget-friendly and freezer-friendly.
5 min410 kcal1 servings
Greek Yogurt Breakfast Bowl
Thick Greek yogurt with berries, chia, almonds and honey. 24g protein, 320mg calcium and 0.9mcg B12. A 5-minute breakfast that actually keeps you full.
15 min400 kcal1 servings
Avocado Egg Toast
Sourdough topped with smashed avocado and jammy eggs. 22g protein, 9g fiber and 130mcg folate. The 15-minute breakfast worth repeating.
35 min260 kcal4 servings
Red Lentil Soup with Lemon
Silky red lentil soup brightened with lemon and cumin. 4.5mg iron, 12g fiber and 270mcg folate per bowl. One pot, 35 minutes, freezer-friendly.
30 min450 kcal4 servings
Black Bean & Corn Tacos
Smoky black beans, charred corn and lime crema in warm corn tortillas. 14g fiber, 19g protein and 170mcg folate per serving. Taco Tuesday, upgraded.
490 min460 kcal1 servings
Berry Overnight Oats
Creamy oats soaked overnight with yogurt, chia and berries. 12g fiber, 310mg calcium and 20g protein. Breakfast that makes itself.
35 min560 kcal2 servings
Quinoa Black Bean Power Bowl
Fluffy quinoa, smoky black beans, charred corn and creamy avocado with lime. 16g fiber, 230mcg folate and 21g protein. A plant-based bowl that eats like a real meal.
40 min480 kcal3 servings
Crispy Tofu Veggie Stir-Fry
Shatteringly crisp tofu with charred peppers and broccoli in a gingery soy glaze over rice. 380mg calcium, 22g protein and 70mg vitamin C. Weeknight vegan that converts skeptics.
40 min490 kcal4 servings
Chickpea & Spinach Curry
Chickpeas and wilted spinach in a tomato-coconut curry over fluffy rice. 4.8mg iron, 220mcg folate and 12g fiber. A pantry curry that punches way above its cost.
20 min220 kcal8 servings
No-Bake Pumpkin Seed Energy Bites
Chewy no-bake bites of pumpkin seeds, oats, peanut butter and dark chocolate. 90mg magnesium and 1.8mg zinc per serving. The 3pm snack that actually fuels you.
30 min560 kcal4 servings
Sardine Lemon Pasta
Pantry sardines tossed with spaghetti, lemon, garlic and chili. 1.8g omega-3s, 320mg calcium and 5mcg B12. The cheapest fancy dinner you'll ever make.
40 min280 kcal4 servings
Mushroom & Spinach Frittata
Golden frittata packed with mushrooms, spinach and parmesan. 20g protein, 3mcg vitamin D and 3mg iron. One pan, from brunch to dinner.
20 min353 kcal4 servings
Edamame & Quinoa Power Salad
Chewy quinoa, buttery edamame, creamy avocado and a lemon-tahini dressing. 15g protein and 10g fiber per serving, and it actually keeps you full until dinner.
40 min541 kcal4 servings
Red Lentil Bolognese
A meaty-tasting, deeply savory bolognese with zero meat. 24g protein, 21g fiber and 8mg iron per serving — your weeknight pasta just got a promotion.
45 min284 kcal4 servings
Chicken & Lentil Soup
The soup equivalent of a warm hug: tender chicken, creamy red lentils, sweet carrots and wilted spinach in a lemony broth. 28g protein per bowl.
45 min371 kcal4 servings
Broccoli Cheddar Quinoa Bake
All the comfort of broccoli-cheddar soup, baked into a golden, sliceable quinoa casserole. 22g protein and 355mg calcium per serving — the kids will ask for seconds.
30 min431 kcal4 servings
Beef & Broccoli Stir-Fry
Better-than-takeout beef and broccoli in a glossy ginger-garlic sauce, over brown rice. 27g protein, 6.5mg zinc and double your day’s vitamin C — in 30 minutes.
35 min493 kcal4 servings
Black Bean & Quinoa Burgers
Crispy-edged, smoky veggie burgers that actually hold together. 22g protein and 14g fiber per burger — the rare veggie burger worth making twice.
10 min473 kcal2 servings
Sardine & Avocado Toast
The 10-minute lunch that outperforms most dinners: 30g protein, 392mg calcium and 1.2g omega-3s on two slices of toast. Trust us on the sardines.
10 min324 kcal2 servings
Mango Lassi Smoothie Bowl
Thick, spoonable mango lassi topped with pistachios and chia. 16g protein, 273mg calcium and 44mg vitamin C — sunshine you can eat with a spoon.
25 min391 kcal4 servings
Edamame Veggie Fried Rice
Better-than-takeout fried rice with 18g protein per serving and actual vegetables in every bite. The secret is day-old rice and a screaming-hot pan.
50 min443 kcal4 servings
Turkey Stuffed Bell Peppers
Sweet roasted peppers filled with spiced turkey, brown rice and black beans under a golden cheddar lid. 33g protein and 223mg vitamin C each — dinner in an edible bowl.
35 min317 kcal6 servings
Roasted Chickpea Snack Mix
Shatteringly crisp roasted chickpeas with pumpkin seeds and almonds in smoky spices. 14g protein and 8g fiber per handful — the 3pm snack that ends the vending-machine era.
15 min409 kcal4 servings
Hummus Rainbow Veggie Wraps
Creamy hummus, crunchy rainbow vegetables and avocado in a soft whole-grain wrap. 10g fiber and 185mcg folate per wrap — the no-cook lunch that eats like a rainbow.
30 min297 kcal4 servings
Lemon Herb Baked Cod
Flaky cod with crispy sweet potato wedges and jammy roasted vegetables, all on one pan. 28g protein and 1404mg potassium per serving — the easiest fish dinner you will make.
30 min464 kcal4 servings
White Bean Shakshuka
Eggs poached in a smoky white-bean tomato sauce with wilted spinach and salty feta. 28g protein and 7.8mg iron per serving — brunch that eats like a hug.
30 min460 kcal4 servings
Salmon Dill Patties
Crispy golden salmon patties with fresh dill and lemon, over a simple green salad. 31g protein and 2.6g omega-3s per serving — the can of salmon’s redemption arc.
490 min411 kcal2 servings
Apple Pie Overnight Oats
Prep these cinnamon-spiced oats tonight for a grab-and-go breakfast that tastes like dessert — no morning cooking required.
37 min94 kcal12 servings
Pumpkin Protein Muffins
Moist pumpkin protein muffins made with Greek yogurt and protein powder. Meal-prep friendly and naturally sweetened.
185 min303 kcal2 servings
High Protein Pumpkin Chia Pudding
A make-ahead breakfast with pumpkin, chia seeds, and a protein boost — ready in minutes, keeps 4–5 days in the fridge.
Protein: quick answers
How much protein do I need per day?
The daily value is 50 g. Individual needs vary. Talk to your doctor about what’s right for you.
What are the best food sources?
Top picks: Chicken breast (26 g per 3 oz); Greek yogurt, plain (23 g per 1 cup); Salmon (22 g per 3 oz); Lentils, cooked (18 g per 1 cup); Black beans, cooked (15 g per 1 cup); Cottage cheese (14 g per 1/2 cup); Eggs (12 g per 2 large); Tofu, firm (10 g per 1/2 cup); Quinoa, cooked (8 g per 1 cup); Almonds (6 g per 1 oz).
Can I get enough from food alone?
For most people, a varied diet covers protein needs. True protein deficiency is rare in people eating enough calories, but undereating protein can contribute to muscle loss, slow recovery and constant hunger. If you're losing weight, over 50, or training hard, your needs are higher than the baseline. A dietitian can help you set a target. Talk to your doctor before making big dietary changes.