8 Proteins You Should Eat Every Week, According to a Dietitian
Eating certain healthy proteins can help you meet your nutritional needs in a delicious way.
Reviewed by Dietitian Jessica Ball, M.S., RD
Protein is critical for many processes going on in your body. For example, a 2022 review in the European Journal of Clinical Nutrition suggests the importance of eating protein for muscle recovery and strength following resistance training. A 2021 review in Frontiers in Immunology highlights protein's role in immune support. Protein is also important for healthy weight management.
Including protein in your diet every day is incredibly important for supporting your overall health. It is recommended that most Americans consume around 0.8 grams of protein per kilogram of body weight, although this amount can vary based on the individual. This would equate to a 150-pound person needing approximately 55 grams of protein each day.
So, what can you eat to make sure you are getting enough protein? Whether you consume animal products or not, you can choose from a wide variety of protein sources that can be included in an overall balanced and healthy diet to help you meet your protein needs.
Why Do We Need Protein?
Along with carbohydrates and fat, protein is one of the three macros that plays incredibly important roles in the body. But unlike carbohydrates and fat, protein is made of amino acids—the building blocks of life—and every cell in the human body contains protein.
These amino acids are used to break down food, provide energy for the body, build muscle and much more. Not having enough protein in the diet—and consequently, lacking amino acids in the body—can result in muscle loss, a weaker immune system and even weaker bones in some cases.
Essential vs. Nonessential Amino Acids
Before we dig into which protein sources should be a regular part of your diet, it is important to understand the difference between essential and nonessential amino acids.
There are 20 amino acids found in protein sources. Nine are "essential," meaning that your body can't make them, and therefore it is essential that people consume them from their diet.
Nonessential amino acids are those that the body can produce, making it not essential to consume them—though adequate protein consumption, in general, can help fill in any gaps.
Not all protein sources contain all 20 amino acids—some contain a combo of some essential and nonessential amino acids. This is one reason why having a varied diet is important. Eating different protein sources makes you more likely to consume all of the essential amino acids you need while meeting your overall protein needs.
8 Proteins to Eat Every Week
Protein foods come in many forms, from animal-based to plant-based options. Among the many choices out there, here are eight protein choices to eat every week that are nutrient-dense, delicious and versatile.
1. Pistachios
Pistachios are a popular snack nut and a great source of protein, providing all nine essential amino acids. A 1-ounce serving delivers about 6 grams of protein, per the USDA. In addition, about 90% of the fats found in pistachios are heart-healthy unsaturated fats. A serving of pistachios also gives you about 3 grams of fiber and they're a good source of vitamin B6, phosphorus, thiamin and copper.
When it comes to antioxidants, pistachios provide a significant amount. A 2022 study published in the journal Nutrients found that pistachios have an antioxidant capacity that rivals other popular antioxidant-containing foods, including blueberries, pomegranates, cherries and red wine.
You can enjoy pistachios by eating Savory Date & Pistachio Bites, Chai Chia Pudding or Pistachio & Peach Toast.
2. Eggs
Eggs are a convenient protein source, chock-full of important nutrients, including choline, iodine and vitamin D. One large egg contains 6 grams of protein, per the USDA. Enjoying an egg can be as simple as scrambling it in a pan or creating flavorful recipes like our Easy Pea & Spinach Carbonara or Spinach, Mushroom, & Egg Casserole.
Eggs contain high-quality protein with all of the essential amino acids. And while the yolk has gotten a bad rap due to its cholesterol content, we now know that dietary cholesterol minimally affects our blood cholesterol—so it's okay to eat the whole egg. Good thing, since nearly half of the egg's protein is in the yolk.
3. Lentils
Lentils are nutritional powerhouses that pack a serious punch when it comes to their health benefits. They are rich in important nutrients, including fiber, protein, folate, potassium and iron.
According to the USDA, lentils have 9 grams of protein per half-cup serving. With all that protein, lentils offer a filling alternative to animal proteins. Lentils and other legumes make a perfect complement to cereal grains, as together they provide a complete essential amino acid profile. Cereal grains include wheat, rye, barley, oats, millet and corn. Due to their high nutrient density, lentils and other legumes (like chickpeas or black beans) can be considered both a protein and a vegetable.
Vegan Lentil Soup and a Quick Lentil Salmon Salad are delicious dishes that highlight lentils.
4. Chicken
As the most popular meat consumed in the U.S., per the USDA, chicken is a staple in many homes. From a Classic Chicken Soup to a nostalgic Chicken Waldorf Salad, there is no shortage of ways that people enjoy this protein source. Both dark- and white-meat chicken contain vitamin B12 and choline, which together may promote brain development, help the nervous system function properly and aid cognitive performance in older adults. And a 3-ounce serving provides a whopping 26 grams of protein, per the USDA.
5. Greek Yogurt
Greek yogurt can have all three macros—carbs, protein and fat—depending on the type you choose. It also has an especially impressive amount of protein compared to other types of yogurt. According to the USDA, a small container of Greek yogurt (7 ounces) contains 20 grams of protein and all nine essential amino acids.
You can use plain Greek yogurt as a substitute for sour cream or mayo, as a protein source in smoothies—like in this Pineapple Green Smoothie—or in a simple snack like Greek Yogurt with Strawberries.
6. Fish
Regularly eating fish is linked to a slew of health benefits, including cardiovascular, neurocognitive and psychological. However, according to research, like the 2021 study in Foods, 90% of Americans don't meet the recommendation to eat seafood—which includes fish and shellfish—at least twice a week. Fish, especially oily, cold-water fish, like salmon or tuna, is one of the best sources of omega-3 fatty acids, which are important for everything from your heart to your brain.
One 3-ounce serving of salmon contains 22 grams of protein, per the USDA. And enjoying it in dishes like Salmon Souvlaki with Tzatziki & Green Beans makes it delicious, too.
7. Quinoa
Quinoa is often thought of as a carb-rich food, but this grain is also a great plant-based source of complete protein.
One cup of cooked quinoa provides 8 grams of protein, per the USDA—and it's packed with fiber and antioxidants. Our Broccoli & Quinoa Casserole or Cheesy Black Bean & Quinoa Skillet Casserole are two delicious dishes that showcase this nutritious grain.
8. Tofu
Tofu is made from soy, which is another source of complete plant-based protein. It's convenient to cook, inexpensive and a popular choice for plant-based eaters and meat-eaters alike. Tofu is also rich in calcium and copper and boasts 22 grams of protein per half-cup serving, per the USDA. Try it in a stir-fry, salad, soup or even a smoothie.
The Bottom Line
Protein is one of the three macronutrients, along with carbs and fat. Eating plenty of quality protein is vital for overall health since every cell in your body contains protein. Getting your protein from a variety of sources is important to ensure you get all the amino acids, as well as a variety of other nutrients.
Read the original article on Eating Well.
