5 Proteins to Add to Your Grocery List

Chicken works in nearly every meal. Chicken cutlets and goat cheese stuffed chicken breasts combine well with cream sauce. Chicken in salads and casseroles.

1. Chicken

Low-fat, high-protein white flesh chicken is lean. Iron, zinc, choline, and B vitamins are in a 4-ounce boneless, skinless chicken breast with 32 grams of protein.


Dry, edible seeds of legumes including chickpeas, beans, dry peas, and lentils are called pulses. A protein-rich plant-based staple, pulses are versatile.

2. Pulses

 Protein content per ½-cup serving: lentils (9 grams), chickpeas (7 grams), and dried peas (20 grams). Additionally, pulses are rich in folate, potassium, iron, magnesium, zinc.


Fish is a nutritious protein with many health advantages. The heart-healthy omega-3 lipids in salmon, tuna, and trout are found in cold water fish.

3. Fatty Fish

Seafood may cut calorie consumption, and 3 ounces of salmon offers 17 grams of protein.

Fatty Fish

All-purpose soybean protein is tofu. “A 3-ounce serving of tofu contains 9 grams of satiety-promoting protein and only 71 calories, making it a great weight management choice.

4. Tofu

 Tofu has diverse textures and plant-based calcium and iron. Stir-fries, tacos, and "croutons." work nicely with firm tofu.


Tempeh is created from fermented soybeans and rice mixed into a block.  Tempeh provides more protein and bite.

5. Tempeh

Three ounces provide 20 grams of protein, calcium, potassium, iron, and gut-healthy probiotics, like chicken or fish.


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