5 Foods with the Most Protein

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To be human is to need protein. The daily recommendation varies between age and sex, but to give you an idea, adult women should eat 46 grams of protein while adult men should take in 56 grams. Protein is most commonly found in meat and seafood, but this amino is not just found in flesh. This is good news for vegans, vegetarians or those looking to reduce meat intake without cutting out protein. Certain dairy products, legumes, vegetables, nuts and seeds are also rich in protein. Five high-protein foods are found in a range of food groups.

5 Peanut Butter

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This creamy concoction is high in protein, coming in at 8 grams per 2 tablespoons. Spread it on apples, cheese or crackers or blend it in with a smoothie. Alternatively, simply savor it right from the spoon. If you eat toast in the morning, consider spreading your favorite brand on it rather than butter. Almond butter is a suitable alternative for those with peanut allergies; it has 6 to 8 grams per tablespoon.

4 Plain Greek Yogurt

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Plain Greek yogurt—offered by many of your favorite yogurt makers—offers 18 grams of protein per 6-ounce container. The great thing about this creamy stuff is you can substitute it for sour cream in recipes. It even has that same hint of tang. Top your Greek yogurt off with some fruit, or if you want yogurt alone, consider the flavored varieties; these offer a more protein-rich snack that traditional yogurt and taste a bit better than plain.

3 Cottage Cheese

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Cottage cheese makes for a protein-packed snack at 13 grams per 1/2 cup. This dairy delicacy is tasty by itself and even better topped with fruit or veggies. You could also place it on a bed of lettuce or baby spinach. As a bonus, cottage cheese can be used in place of ricotta cheese or sour cream in certain dishes to pack in more energy and calcium.

2 Eggs

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The tried and true slogan “The incredible, edible egg” still rings true. Not only is the egg extremely versatile in ways of preparation, but also each large egg contains about 6 grams of protein. Hard-boiled eggs make a for a great snack or salad topper. Scrambled eggs or omelets are two quick and easy breakfast ideas. Add in some spinach for extra flavor—and protein.

1 Grass-Fed Beef

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Hamburgers and steaks are American classics, especially around grilling season. Juicy, red meat is what many first think of when they hear “protein.” According to Men’s Fitness, grass-fed beef contains more protein than corn-fed meat, coming in at 28 grams per 4-ounce serving. While more expensive than the more commonly found corn-fed beef, grass-fed varieties also contain less saturated fat.

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