For instance, a half cup of 1 percent fat cottage cheese is only 90 calories but offers 14 grams of protein.
An ounce of almonds, or about 22 nuts, you'll get 6 grams of protein, along with a dose of heart healthy fat for around 170 calories.
One egg also delivers six grams of protein and 13 different vitamins and minerals for just 78 calories
While yogurts vary in their size and sugar content, the Greek type will give you 13 protein grams in a little over a quarter-cup serving.
A half a cup of kidney beans, which can be used easily in soup, chili or salads, has 7 grams of protein for slightly over 100 calories.
Roasted chicken breast is going to give you 26 grams in just 3 ounces for 140 calories, or 3 ounces of lean sirloin with 22 grams.
Don't discount lentils. Four ounces of ready-to-heat beluga lentils from Trader Joe's has 16 grams of protein and almost the same amount of fiber.
Your best bet if you want more protein in your life is to become a label reader. Typically, we're looking for about 15 to 20 grams of protein in each meal, so depending on how many calories you eat in your day, look for about 20 percent of your calories coming from protein.
