Fuel your body with smart choices.
When it comes to building a balanced diet, protein plays a leading role. It’s essential for muscle repair, immune function, hormone production, and keeping you full longer. But not all protein sources are created equal.
Here’s a rundown of the top 7 protein-rich foods you should be eating to support better health—whether you’re looking to boost energy, manage your weight, or just feel stronger every day.
1. Eggs – The Perfect Protein Package
Eggs are often hailed as the gold standard of protein, with all nine essential amino acids packed into just 70–80 calories. They’re incredibly versatile—scrambled for breakfast, boiled for a snack, or tossed on a salad.
Why we love them:
- High-quality complete protein
- Rich in B vitamins, choline, and antioxidants like lutein
- Affordable and easy to prepare
Eat Nova tip: Go for pasture-raised or organic eggs for the highest nutrient density.
2. Greek Yogurt – Creamy & Protein-Packed
Thick, tangy, and satisfying—Greek yogurt contains nearly double the protein of regular yogurt. It’s a perfect breakfast base or post-workout snack.
Why we love it:
- 15–20g of protein per serving
- High in calcium and probiotics
- Low sugar (if you go plain!)
EatNova tip: Add berries, chia seeds, and a drizzle of honey for a gut-friendly boost.
3. Salmon – Heart-Healthy & High-Protein
Not only is salmon rich in protein, but it’s also one of the best sources of omega-3 fatty acids, which reduce inflammation and support brain health.
Why we love it:
- 22–25g of protein per 3 oz cooked portion
- Packed with omega-3s and vitamin D
- Supports heart, joint, and skin health
EatNova tip: Aim for 2 servings of fatty fish like salmon per week.
4. Lentils – Plant-Based Protein Powerhouse
Lentils are small but mighty. One cup cooked has about 18g of protein, plus a hefty dose of fiber and essential minerals.
Why we love them:
- Rich in iron, folate, and magnesium
- Great for blood sugar control
- Sustainable and budget-friendly
EatNova tip: Use them in soups, salads, or veggie burgers for a plant-based punch.
5. Chicken Breast – Lean & Versatile
When it comes to lean animal protein, chicken breast is a go-to. It’s low in fat and easy to integrate into almost any meal.
Why we love it:
- 26g of protein in a 3 oz serving
- Low in saturated fat
- Easily prepped in bulk for meal planning
EatNova tip: Try grilling or baking with herbs and spices instead of frying.
6. Quinoa – The Grain with Gains
Unlike most grains, quinoa is a complete protein, making it a superstar in vegetarian and vegan diets.
Why we love it:
- 8g of protein per cup cooked
- High in fiber, iron, and magnesium
- Gluten-free and easy to digest
EatNova tip: Use quinoa instead of rice for added nutrients and a nutty flavor.
7. Tofu – The Ultimate Plant Protein
Whether you’re plant-based or just mixing it up, tofu is a protein-rich option that adapts to nearly any flavor or dish.
Why we love it:
- 10g of protein per half-cup
- Contains all essential amino acids
- Absorbs flavors beautifully in stir-fries, soups, and grills
EatNova tip: Press it to remove water before cooking for better texture and flavor absorption.
Final Thoughts
Protein isn’t just for bodybuilders. It’s essential for everyone, every day. By incorporating a mix of these top protein foods into your meals, you’ll support muscle health, metabolism, and long-term wellness. Whether you prefer plant-based options or lean meats, the key is variety, quality, and balance.
Stay fueled, stay strong.
Eat smart. Eat Nova.
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