9 High-Protein Foods for Energy, According to a Dietitian

9 High-Protein Foods to Boost Energy Levels, According to a Dietitian
Published: Nov 11, 2024

Key Takeaways

• Protein plays a vital role in cell repair, tissue growth, and nutrient transport in the body.
• It can serve as a key source of energy and promote overall wellness.
• You don’t have to rely solely on meat; there are numerous vegetarian and vegan sources of protein.

Protein is essential for energy, muscle building, and overall health. Fitness influencers often rave about it, and for good reason. Eating high-protein foods throughout the day can stabilize blood sugar levels, promote satiety, and preserve muscle mass. Here are nine high-protein foods recommended by registered dietitian Erin Palinski-Wade to keep your energy levels up.

1. Eggs: Complete Protein Source with Essential Amino Acids

Eggs are a powerhouse of protein and nutrients. A single large egg contains around 6.3 grams of protein and essential amino acids.

Pro Tip: Start your day with eggs to curb your appetite and sustain energy.
Recipes to Try:

• Baked Eggs with Spinach
• Classic Eggs Benedict
• Roasted Sweet Potatoes with Poached Eggs

2. Beans and Legumes: Plant-Based Protein Powerhouses

Legumes such as lentils, chickpeas, and edamame offer protein and fiber, making them ideal for maintaining stable blood sugar levels.

Fun Fact: Most adults need about 25-30 grams of fiber daily, but few meet this goal. Track your intake on [Insert App/Tracking Solution]!

3. Fatty Fish: Omega-3-Rich Protein Sources

Salmon, tuna, and sardines offer not only protein but also omega-3 fatty acids, which promote heart health and reduce inflammation.

4. Almonds: Portable Energy Boosters

Packed with protein, fiber, and healthy fats, almonds offer long-lasting energy and are rich in magnesium.

Pro Tip: Snack on a handful of almonds for an afternoon pick-me-up.

5. Greek Yogurt: High-Protein Dairy with Probiotics

Greek yogurt boasts double the protein of regular yogurt, along with gut-friendly probiotics.

Recipe Suggestions:

• Avocado Greek Yogurt Chicken Salad
• Banana Oat Greek Yogurt Pancakes

6. Quinoa: Complete Protein with Complex Carbs

This gluten-free seed contains all essential amino acids and makes a great substitute for rice or pasta.

7. Oats: High in Protein and Fiber

Oats offer slow-releasing energy and contain 26 grams of protein per dry cup.

Pro Tip: Oats can be customized with fruits, nuts, and seeds to create a protein-packed meal.

8. Chia Seeds: Protein-Rich for Balanced Blood Sugar

These tiny seeds are packed with protein, fiber, and healthy fats.

Easy Addition: Sprinkle chia seeds into smoothies, salads, or make a simple chia pudding.

9. Spelt: Ancient Whole Grain for Lasting Energy

With 25 grams of protein per dry cup, spelt is a fiber-rich whole grain perfect for salads, stews, and stir-fries.

Bottom Line

Adding high-quality protein to every meal helps maintain energy and satiety throughout the day. Spread your intake and aim for balance. Track your progress with tools and apps like [Insert Tracking Solution].

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