Protein is a cornerstone of a healthy diet, essential for building and repairing tissues, producing enzymes, and supporting overall wellness. Historically, societies across the globe have relied on various protein-rich foods to sustain their populations. If you’re looking for “high protein foods to eat,” this article explores a mix of plant-based and animal-based options, highlighting their historical significance and nutritional benefits.
1. Eggs
Historical Roots
Eggs have been a dietary staple since ancient times, prized by civilizations like the Romans and Egyptians for their versatility and nutrition.
Why They Work
One large egg contains about 6 grams of protein, along with essential vitamins and minerals like vitamin D and choline.
How to Incorporate
- Scramble or fry for breakfast.
- Add to salads or grain bowls.
- Use in baking or as a binding agent in recipes.
2. Chicken Breast
Ancient Traditions
Chicken has been domesticated for over 8,000 years, initially in Southeast Asia, and has since become a global protein source.
Why It Works
A 3-ounce serving of chicken breast provides 26 grams of high-quality, lean protein with minimal fat.
How to Incorporate
- Grill or bake as a main dish.
- Shred for salads or sandwiches.
- Add to soups or stir-fries.
3. Lentils
Historical Roots
Lentils are among the oldest cultivated crops, dating back to 8,000 BCE in the Fertile Crescent. They were a dietary staple in ancient Egyptian and Indian civilizations.
Why They Work
Lentils provide 18 grams of protein per cooked cup, along with fibre, iron, and folate, making them a powerhouse for plant-based eaters.
How to Incorporate
- Use in hearty soups and stews.
- Add to salads for a protein boost.
- Prepare Indian dal or lentil curry.
4. Greek Yogurt
Historical Legacy
Greek yoghurt traces its roots to ancient Greece and the Middle East, where it was valued for its thick texture and health benefits.
Why It Works
A 6-ounce serving contains about 20 grams of protein, along with probiotics that support gut health.
How to Incorporate
- Top with fruits and nuts for breakfast.
- Use as a base for smoothies or dips.
- Substitute for sour cream in recipes.
5. Quinoa
Sacred Grain of the Andes
Quinoa has been cultivated in the Andes for over 5,000 years and was considered sacred by the Incas.
Why It Works
Quinoa is a complete protein, providing all nine essential amino acids, with 8 grams of protein per cooked cup.
How to Incorporate
- Use as a base for Buddha bowls.
- Cook with vegetables and spices as a side dish.
- Add to soups or use as a stuffing ingredient.
6. Salmon
Oceanic Staple
For centuries, indigenous populations in the Pacific Northwest and Scandinavia relied on salmon as a primary protein source.
Why It Works
A 3-ounce serving of salmon provides 22 grams of protein and is rich in omega-3 fatty acids, which support heart and brain health.
How to Incorporate
- Grill or bake with herbs and lemon.
- Add to salads or pasta dishes.
- Use in sushi rolls or as a topping for rice bowls.
7. Tofu
Asian Innovation
Tofu, derived from soybeans, originated in China over 2,000 years ago and has been a staple in East Asian diets.
Why It Works
Tofu offers 10 grams of protein per half cup and is incredibly versatile, absorbing flavours well.
How to Incorporate
- Stir-fry with vegetables and sauce.
- Grill or bake for salads and wraps.
- Blend into smoothies for added creaminess.
8. Almonds
Nutritious Legacy
Almonds have been cultivated for over 4,000 years, originating in the Middle East and spreading across the Mediterranean.
Why They Work
A one-ounce serving of almonds provides 6 grams of protein, along with healthy fats and vitamin E.
How to Incorporate
- Snack on a handful of raw almonds.
- Add to oatmeal or yoghurt.
- Use almond butter in smoothies or on toast.
9. Black Beans
Latin American Legacy
Black beans have been a cornerstone of Latin American diets for centuries, providing sustenance and nutrition.
Why They Work
A cup of black beans offers 15 grams of protein, along with fibre and antioxidants.
How to Incorporate
- Add to tacos or burritos.
- Make black bean soup or chilli.
- Use in veggie burgers.
10. Cottage Cheese
European Heritage
Cottage cheese has been a part of European diets for centuries, valued for its simplicity and high nutritional value.
Why It Works
A half-cup serving contains 14 grams of protein, making it an excellent option for muscle repair and satiety.
How to Incorporate
- Top with fruit or honey for a quick snack.
- Use in lasagnas or casseroles.
- Spread on whole-grain crackers.
“High protein foods to eat” come in a variety of options, catering to both plant-based and omnivorous diets. From ancient staples like lentils and quinoa to modern favourites like Greek yoghurt and chicken breast, these foods provide not only essential nutrients but also have rich cultural and historical significance. Incorporate these protein-packed options into your meals to support muscle health, energy levels, and overall well-being.