As a sports and wellness dietitian, I love food. I love learning about food, cooking food, sharing food, and I especially love how eating certain foods can boost our health, well-being, and sports performance. If you ask my students or colleagues who have known me, they will tell you I have a “favorite macronutrient” and that’s protein. There’s a lot to love about carbohydrates, especially how foods high in carbs fuel our muscles. And fat is amazing, too—especially how foods high in fats like avocados, olives, nuts, and seeds can help lower inflammation in the body.
But I just love how eating high-quality proteins can support building and repairing muscle, help us stay satisfied when we eat, and help us stay strong and fit. I suggest eating 1 to 2 high-protein food sources with every meal. For snacks, start your snack by mixing a fruit or veggie with a high-protein food. That way, you’re sure to maximize your muscles! Here are 10 of my favorite high-quality protein foods to add to your eating plan—for training, and for long-term well-being:
- Greek Yogurt—Greek yogurt provides protein, calcium, Vitamin D, and magnesium. I love adding Greek yogurt to my breakfast with a handful of berries, or to top a bowl of oats.
- Nuts—You can sprinkle nuts and seeds on everything from salads to oatmeal to your favorite veggie and rice bowl. They are portable, convenient, and high in protein, fiber, and healthy fats.
- Tuna, salmon, and sardines—whether you cook fresh fish, open a can of tuna, drain a packet of salmon, or enjoy a tin of sardines, you’re getting a perfect mix of protein and omega-3 fatty acids with your meal or snack.
- Ground lean sirloin, pork loin, turkey, or chicken—Choose 90% lean ground meats or poultry and add to pasta, rice, or whole grain dishes—or cook with your favorite spices to add to a veggie bowl for a simple meal. You’ll get a healthy dose of protein in a small package, plus nutrients like iron and zinc.
- Cottage cheese—I love how easy it is to eat cottage cheese. You open the container and dig in. In fact, I just ate a tasty snack of cottage cheese and peaches while watching the sun set on the California coast on my book tour! It’s a perfect snack that’s high in protein and low-cost.
- Canned beans—Canned beans are convenient, easy to throw into salads, soups, and stews, portable, and low cost. In addition to being a great protein source, they are one of the highest-fiber foods you can find. I always keep a pantry full of black beans, chickpeas, and white beans on hand.
- Nut butters—I can’t tell you how many athletes I’ve worked with through the years who carry a jar of peanut butter with them through the day. It’s the most portable, cost-effective way to add calories and protein to meals, snacks, or you can eat it right out of the jar! I also love almond butter—one of my current favorite snacks with apples.
- Milk, protein-fortified plant-based milks, and ultra-filtered milk—You choose your milk, and look for at least 7 grams of protein per cup. This “drinkable protein” also provides calcium, Vitamin D, and other bone-building nutrients when fortified.
- Eggs—Even when eggs are pricey, they’re a great bet. One egg provides 6 or more grams of protein (found in the white and the yolk). Eggs are one of the highest-quality proteins you can find, naturally packaged.
- Lentils—Dry lentils are so easy and fast to cook and keep forever in your pantry! Like other legumes, they are loaded with protein, fiber, magnesium, folate, and iron.
One last tip to be sure you have lots of high-protein options is to make a slow cooker full of a tasty meal high in protein each week. Try this favorite: Lisa’s Slow Cooker Chicken Chili – you’ll love it!
Lisa’s Slow Cooker Chicken Chili
Ingredients:
3 cups cooked chicken, cut into bite-size pieces (about 2 breasts)
2- 16 oz cans great northern beans (with liquid)
1-16 oz jar picante sauce or salsa
1-8 oz block of pepper jack cheese
1 Tablespoon ground cumin
Topping ideas: diced tomatoes, chopped avocados, salsa, and sour cream or plain Greek yogurt
Directions:
- Place all ingredients in a slow cooker.
- Cook on low for 3 hours.
- Add toppings and enjoy!
- Makes 8 servings.
Sports and Wellness Dietitian Susie Kundrat, MS, RDN, LDN, is a former sports dietitian with the University of Illinois Fighting Illini, the Northwestern Wildcats, and the Milwaukee Bucks. She is the founder of Eat Move Groove and the author of Eat Move Groove: Unlock the Simple Steps to Lifelong Nutrition, Fitness & Wellness. For more nutrition and well-being tips, you can find Susie @eatmovegroove on Instagram or on the Eat Move Groove YouTube channel. Susie is a clinical professor emerita with the University of Wisconsin-Milwaukee Zilber School of Public Health and an adjunct professor with the University of Illinois Food Science and Human Nutrition Department.
