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Menveda: Top 11 Protein Packed Foods better than Eggs

Well as we all know egg is an extremely popular protein that goes well virtually with any dish-Stir fry, salad and toast you just name it. With six grams of protein and 13 essential vitamins and minerals, if you want to know why you should eat eggs check out my this video “Why eggs are superfoods”.

But while its tempting to opt for eggs all day everyday there are suprising number of foods to consider if protein is what your are after. So if you are looking to switch things up check out these foods that pack more protein per serving than a whole egg.

Cottage Cheese

artisan-board-bread-306801Cottage cheese doesn’t get nearly enough love. At roughly 12 g of protein and 100 calories per ½ cup, it’s a satisfying midday snack and a great source of calcium.


chicken-close-up-dinner-265393Which came first: the chicken or the egg? Regardless, this bird is one of the most versatile lean proteins with 25 g in just 4 ounces (about the size of your palm). It can stand alone as the base of a dish or it makes a great addition to salads, soups, tacos and grain bowls—you name it!

Black Beans

black-beans-14522.jpgYou can always use more protein options that don’t require any cooking, and black beans fit the bill. Keep a few cans in your cupboard so you can drain and rinse when you’re ready to add them to tacos, nachos, and soup. Each ½ cup serving has 7 g of protein, about 100 calories, and 2 milligrams (mg) of iron, making them a good option for vegetarians


sushi-1858701This fatty fish serves up more than heart-healthy omega-3 fatty acids. A 3-ounce serving of raw tuna has 20 grams of protein, and one can of cooked tuna has a whopping 33 grams of protein. Either way, this tasty fish should be top of mind for restaurant ordering or pantry stocking.


tofu-597228_1920Tofu is one of the cheapest and most malleable protein ingredients. This soy-based protein takes on the flavor of any marinade, comes in a variety of textures, and can’t be over or undercooked. A 3-ounce serving has 9 grams of protein and 90 calories, along with fiber, iron, and calcium if it’s fortified.



This bird isn’t just for Thanksgiving. Turkey may not get the same love as chicken, but it’s nutrition profile is pretty darn similar. With 25 grams of protein in a 4-ounce serving, it’s a nice alternative to chicken in virtually any dish.

Greek Yogurt

antioxidant-background-berries-988865It’s amazing how much protein can be packed into one snackable container. Just about 1 cup of plain low-fat Greek yogurt has a whopping 20 grams of protein for roughly 150 calories. You’ll also punch up your meal or snack with probiotics and calcium.


lentil-soup-2325144_1920Lentils pack quite the nutritional punch, with 9 grams of protein in a ½ cup cooked serving. What’s more, you’ll get 8 grams of filling fiber, 3 mg of iron, and a healthy dose of potassium for around 115 calories.


One thing good old cow’s milk has over your favorite almond milk? You get 8 grams of protein per 8-ounce serving. Not to mention, nine essential vitamins and minerals, including bone building calcium and vitamin D. (If you’re vegan, soy milk contains about the same amount of protein!)beverage-chocolate-chip-cookies-cookies-1325467


chick-pea-1797432_1920Whether you roast them for a snack or toss them into your salad, chickpeas are an excellent way to sneak in extra protein at nearly 15 grams per cooked cup, as well as fiber (12 grams) and iron nearly 5 grams

And at last Pumpkin Seeds

bowl-broth-cooking-209540Nuts and seeds make great snacks because they offer healthy fats, which are super satiating. But they also contain protein, which works to keep hunger pangs at bay. Take ever-popular and versatile pumpkin seeds, for example. One ounce contains 8 grams of protein, some iron, and magnesium for under 200 calories.

Finally stay healthy stay fit and stay tuned.


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