30 Protein Boosters To Increase Your Protein

Protein Boosters

Seitan | Yogurt | Tempeh | Peanuts | Pumpkin Seeds | Sunflower Seeds | Edamame | Chickpeas | Lentils | Hemp Seeds | Quinoa | Oats | Almonds | Almond Butter | Chia Seeds | Greek Yogurt | Eggs | Tofu | Cottage Cheese | White Beans | Kefir | Guava | Cow’s Milk | Soy Milk | Flaxseed Or Flax Milk | Spinach | Spirulina Powder | Maca Root | Cacao Nibs | Protein Bread |

Are you looking for a way to naturally increase your protein intake? If so, then you’ve come to the right place.

In this blog post, we will provide you with a list of the top natural protein boosters that can help boost your protein levels without relying on commercial products.

Whether you need more high quality protein due to exercise & muscle growth or other stressors in life, these natural sources are sure to give your body what it needs. So keep reading and learn how to make the most out of real food!

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Seitan

Protein: 21 grams per 1/4 cup

Also known as wheat gluten, seitan is a delicious vegan protein source that has been around for centuries. It’s made from wheat flour and water and is a great source of healthy plant-based protein.

Seitan is low in fat and carbohydrates and provides essential amino acids to help build muscle. Additionally, it contains high levels of iron and selenium.

Yogurt

Protein: 8 to 10 grams per cup

Yogurt is a great source of protein and can be easily added to meals and snacks. It’s high in calcium, potassium, and vitamin B-12, which are all essential for strong bones and healthy body functions.

Additionally, yogurt contains beneficial live bacterial cultures that can help improve digestion. Making it a great protein booster.

Tempeh

Protein: 34 grams per 1 cup

Tempeh is a fermented soy product that has been gaining popularity in recent years as an alternative protein source. It’s high in fiber, calcium, iron, and phosphorus and provides essential amino acids needed for muscle recovery and growth.

It also contains beneficial probiotics that can help improve digestion and gut health.

Peanuts

Protein: 7.3 grams per ounce

Peanuts are a delicious, affordable source of healthy protein that can be eaten as a snack or added to meals. They contain monounsaturated fatty acids, which can help lower cholesterol levels, and also provide essential vitamins and minerals such as folate, niacin, magnesium, and phosphorous.

Additionally, peanuts are a good source of dietary fiber and contain antioxidants that can help protect against diseases.

Pumpkin Seeds

Protein: 5.3 grams per 1 ounce

Pumpkin seeds are an excellent source of high protein, providing a significant amount for their small size. They also contain important vitamins including vitamin c and minerals such as magnesium, zinc, phosphorus, and iron.

Additionally, pumpkin seeds are high in healthy fats that can help reduce inflammation and promote heart health.

Sunflower Seeds

Protein: 6 grams per 1/4 cup

Sunflower seeds are a great source of protein, dietary fiber, and healthy unsaturated fats. They contain high levels of magnesium, selenium, copper, and vitamin E which can help support heart health and mental function.

Additionally, sunflower seeds are rich in antioxidants that can help fight against free radical damage.

Edamame

Protein: 18.4 grams per 1 cup

Edamame, also known as green soybeans, is a great source of plant based protein. With 18.4 grams per cup, it’s one of the most concentrated sources of plant-based protein available. Edamame is also packed with a variety of nutrients including fiber, manganese, folate, magnesium, and phosphorus.

Additionally, edamame beans are a great source of antioxidants that can help reduce inflammation in the body. Edamame is incredibly versatile and can be enjoyed steamed, roasted, or boiled.

You can also mash edamame into a paste to make delicious dips and spreads! When it comes to protein boosters, edamame is an excellent choice.

It’s a simple and delicious way to increase your daily protein intake. Give it a try! You won’t be disappointed.

Chickpeas

Protein: 10.7 grams per 1 cup

Chickpeas are an excellent source of plant-based protein. They have a pleasant flavor and can be used in soups, salads, or as an accompaniment to other dishes. Chickpeas are rich in fiber, vitamins, and minerals.

They also contain powerful antioxidants which help protect cells from damage and reduce inflammation. Additionally, chickpeas provide carbohydrates for quick energy and may help lower cholesterol levels.

All in all, chickpeas are an excellent addition to any diet & will help to meet your protein needs.

Lentils

Protein: 17.9 grams per 1 cup

Nutrient-rich lentils make a great high protein booster. They’re packed with fiber, B vitamins, iron, folate, zinc, and magnesium.

Lentils are also high in antioxidants which help reduce inflammation. Plus, they’re low in calories and contain no cholesterol. Lentils are incredibly versatile and can be used in salads, soups, stews, casseroles, curries, or even blended into dip.

Make sure to incorporate lentils into your diet for a healthy and protein-rich meal.

Hemp Seeds

Protein: 9.5 grams per 3 tablespoons

Hemp seeds are one of the most concentrated sources of plant-based protein available. They’re also packed with essential fatty acids, fiber, vitamins, minerals, and antioxidants. Hemp seeds are an excellent source of Omega-3 and Omega-6 fatty acids which help reduce inflammation and support healthy brain function. Additionally, they contain a high amount of fiber which helps to keep you feeling full longer.

Hemp seeds can be added to smoothies, salads, cereal, yogurt, or even sprinkled on top of dishes for an extra protein boost.

Incorporating hemp seeds as one of your protein boosters into your diet is an easy and delicious way to increase your daily protein intake. Try it today!

Quinoa

Protein: 8 grams per 1 cup

Quinoa is a complete protein source, meaning it contains all nine essential amino acids. It is a great source of plant-based protein, making it an ideal food option for vegetarians and vegans.

Quinoa also contains fiber, vitamins, and minerals such as magnesium and iron. It’s easy to prepare and can be added to salads, stews, soups, or even used in baking recipes.

Try quinoa as a substitute for rice in your next meal to get an extra protein boost!

Oats

Protein: 6 grams per 1/2 cup

Oats are a great source of protein and fiber. They can be cooked as a hot breakfast cereal or added to smoothies for an extra protein boost.

You can even make oatmeal pancakes or muffins for a nutritious and tasty snack. Oats are an easy and versatile way to incorporate more macronutrients into your diet.

Almonds

Protein: 6 grams per 1 ounce

Almonds are an excellent source of plant-based protein. They’re also packed with healthy fats, fiber, minerals, and antioxidants.

Almonds are a great snack any time of day that can help keep you feeling full for longer. They provide quick and sustained energy, which can help keep your blood sugar levels stable.

Additionally, almonds are high in magnesium which can help reduce muscle fatigue and promote healthy bone development.

Add almonds to your diet & get all the health benefits!

Almond Butter

Protein: 3.4 grams per 1 tablespoon

Almond butter is a delicious, nutritious alternative to peanut butter. It’s packed with healthy fats, fiber, and protein that can help keep you feeling full longer. Plus, it’s a great source of minerals such as magnesium and calcium.

Almond butter can be added to smoothies or oatmeal for an extra protein boost. It can also be used as a spread for toast or paired with apples for a healthy snack.

With its nutty flavor and creamy texture, almond butter is an excellent way to get more protein in your diet without the added sugar and fat of other spreads. It’s a delicious and nutritious addition to any meal or snack.

Chia Seeds

Protein: 4.7 grams per 1 ounce

Chia seeds are a powerhouse of nutrition and can be used in various ways to give your diet an added protein boost. Not only are they a great source of protein, but they’re also full of other important nutrients like fiber, omega-3 fatty acids, phosphorus, zinc, and more.

These tiny seeds can be added to smoothies, salads, oatmeal, and even baked goods. The best part is that they don’t need to be cooked or soaked before consumption, making them a great option for on-the-go meals.

If you’re looking to get more protein boosters in your diet without sacrificing taste, chia seeds are an excellent choice. Not only are they tasty and easy to add to many dishes, but they’re also incredibly healthy.

Greek Yogurt

Protein: 16.1 grams per 5.5 ounces

Greek yogurt is a high-protein food that’s packed with probiotics and calcium. It’s an excellent source of protein and can be used in many different ways.

You can eat it as a snack, add it to smoothies or breakfast bowls, or use it as a substitute for mayonnaise in salads.

Greek yogurt can also be used as a base to create creamy sauces and dips.

Eggs

Protein: 6 grams per large egg

Eggs are a staple in most diets and for good reason! They provide one of the highest-quality proteins you can find. Eggs are also an excellent source of essential vitamins and minerals, including choline which helps support healthy brain functions.

Eggs are incredibly versatile and can be used in many different ways. From omelets to scrambles to quiches, there are countless ways to enjoy this nutrient-packed food.

Tofu

Protein: 21.8 grams per half cup

Tofu is a popular plant-based protein source and can be used as an alternative to meat in many dishes. It provides all the essential amino acids needed to build muscle and is a great way to add some variety to your diet.

Tofu can be cooked in many different ways, from stir-frying to baking and more. It also absorbs the flavors of whatever sauce or seasoning you use, making it an incredibly versatile ingredient.

Try tofu as a delicious and nutritious addition to your meal today!

Cottage Cheese

Protein: 20-25 grams per 1 cup

Cottage cheese is a high-protein dairy product that has been a staple in many diets for generations. It is low in fat, yet packed with protein and a variety of other essential vitamins and minerals. Making it one of the best protein boosters you can find.

Eating cottage cheese before or after a workout can give your muscles the protein boost they need to grow and repair. It is also a great source of calcium, which helps maintain strong bones and teeth.

In addition to being high in protein, cottage cheese is also low in carbs making it an ideal snack for anyone looking to stay on track with their diet. Its creamy texture makes it easy to enjoy, and it can be added to smoothies and shakes for an extra protein boost.

Try adding some fresh fruit or vegetables for a healthy snack that will give you the energy you need throughout your day.

White Beans

Protein: 17 grams per 1 cup

White beans are a high-protein, low-fat source of nutrition that can be added to any meal or snack. They are an excellent source of fiber, B vitamins, and minerals such as phosphorus, iron, magnesium, and zinc.

White beans can be used to boost the protein content of salads, soups, stews, chili, or even hummus. Be sure to buy dried white beans as canned beans have higher sodium levels. Soaking dried white beans overnight can help reduce the cooking time.

White beans are a versatile and nutritious addition to any meal or snack. They’re packed with healthy protein, fiber, and minerals that promote overall health. Plus, they offer a tasty way to add more protein to your diet without all the extra fat.

Kefir

Protein: 8 grams per 1 cup

Kefir is a traditional fermented dairy product that has been around for centuries. It is full of beneficial probiotics and boasts a creamy, tangy flavor that makes it delicious in smoothies or as part of your morning toast routine.

Plus, it’s low in calories and sugar while being high in calcium and other minerals, making it an excellent choice for your next protein booster.

And it’s simple to make: just mix one cup of kefir with your favorite fruits and vegetables, and you have a tasty, nutritious way to get more protein in your diet.

Guava

Protein: 4.2 grams per 1 cup

Guava is a tropical fruit that is packed with essential vitamins including vitamin c, minerals, and antioxidants. Not only does it taste great, but it also offers a healthy dose of protein along with fiber and other essential nutrients.

One cup of sliced guava contains 4.2 grams of protein, making it an ideal snack for anyone looking to increase their daily intake. It can be enjoyed raw, blended into smoothies, used in salads or even baked into desserts.

No matter how you choose to enjoy it, guava is a delicious way to get more protein and other essential nutrients for your diet. Making it a nutrient dense snack.

Try adding fresh or frozen guava to your next meal for a boost of flavor and nutrition.

Cow’s Milk

Proteins: 8.14 grams per 1 cup

Cow’s milk is one of the most popular sources of protein worldwide. Not only does it provide essential calcium and B vitamins and minerals, but it’s also an excellent source of complete protein.

One cup of cow’s milk contains 8.14 grams of protein, making it an ideal way to get more protein into your diet.

Cow’s milk can be enjoyed as part of a healthy breakfast or snack, and it makes a delicious base for smoothies and shakes. It can also be used in baking or added to your favorite hot cereal.

If lactose intolerance is an issue, you can choose lactose-free milk to boost your protein intake. Either way, cow’s milk is a nutritious and delicious way to get more protein into your diet.

Soy Milk

Soy Proteins: 6.3 grams per 1 cup

Soy milk is a vegan-friendly and lactose-free alternative to cow’s milk that is just as nutrient-dense. It contains 6.3 grams of soy protein per cup and has the added benefit of being low in calories and fat.

Plus, it’s rich in calcium, vitamin D, B vitamins, and other essential nutrients such as potassium that promote overall health.

Soy milk can be used as a replacement for cow’s milk in many recipes, including smoothies and shakes. It can also be enjoyed on its own as a protein drink or added to hot and cold cereals.

Whether you’re vegan or not, soy milk is an excellent way to increase your protein intake without compromising on taste.

Flaxseed Or Flax Milk

Protein Booster load: 1.9 grams per 1 Tbsp / 8 grams per 8 oz cup

Flaxseed, or flax milk, is a great source of plant-based protein. It contains 1.9 grams of protein per tablespoon, making it an ideal addition to smoothies and protein shakes.

Plus, it’s loaded with omega-3 fatty acids that promote heart health and can help reduce inflammation. Flaxseed is also high in fiber, which helps to keep you feeling full and satisfied.

It’s easy to incorporate flaxseed into your diet: just blend it into smoothies or add it to baked goods for some extra protein and nutrition. Flax milk, on the other hand, can be enjoyed as a tasty alternative to cow’s milk.

Either way, adding flaxseed or flax milk to your diet is an easy and delicious way to get more protein into your meals.

Spinach

Protein: 2.9 grams per 3.5 ounces

Spinach is a great source of protein and is filled with other essential vitamins and minerals. It’s an easy way to get your greens, as it can be added raw to salads or cooked into dishes like sautéed spinach with garlic, or even blended in smoothies/protein shakes.

Spinach contains iron, magnesium, folate, manganese, and vitamins A and C, making it a nutrient-dense vegetable. It’s an excellent source of protein for vegetarians and vegans, so make sure you add it to your daily diet!

Spirulina Powder

Protein: 4 grams per 1 Tbsp

Spirulina powder is a nutrient-dense superfood made from blue-green algae. This powerhouse of nutrition contains numerous vitamins, minerals, and essential fatty acids that make it great for boosting your overall health.

It is also naturally high in protein, offering 4 grams per tablespoon. You can easily add spirulina to smoothies or sprinkle the powder form on top of salads for a healthy and protein-packed addition.

It’s also a great way to add some extra nutrients to any meal and receive all the health benefits. So don’t forget to include spirulina powder as one of your protein boosters in your daily diet!

Maca Root

Protein: 4 grams per 1 ounce

Maca root is a great source of protein for those looking for plant-based options. It is a superfood full of essential vitamins and minerals, as well as healthy fats, protein, and dietary fiber. Maca root also helps to promote hormone balance in the body, which can help improve your overall health.

It’s easy to incorporate maca into your diet. You can add the powder to smoothies & protein shakes or oatmeal, or bake it into energy bars and other goodies. With 4 grams of protein per ounce, it’s a great way to get your daily dose of protein naturally & receive all the health benefits!

Cacao Nibs

Protein: 3 grams per 1 ounce

Cacao nibs are chopped up bits of cacao beans and can be used as a crunchy topping on yogurt, oatmeal or smoothie bowls. They are also an excellent source of antioxidants, iron, magnesium and calcium in addition to being a great protein booster.

Cacao nibs have a deep chocolate flavor with subtle nuttiness and a touch of bitterness, making them a fantastic addition to your favorite snacks. Try adding them to trail mix or sprinkle them on top of desserts for an extra crunch!

For health conscious individuals, cacao nibs are a great source of plant-based protein with no added sugar. They are also low in fat and carbohydrates, making them a great snack for anyone looking to increase their daily protein intake.

So don’t forget to add cacao nibs to your shopping list the next time you go grocery shopping! With so many wonderful health benefits, it’s a delicious and healthy way to boost your protein levels.

Protein Bread

Protein bread is a type of bread that is made with high-protein ingredients such as nuts, seeds, and grains. Protein bread is an excellent choice for those who are looking to increase their daily protein intake without relying solely on animal sources.

Not only does it provide important macronutrients like protein, but also dietary fiber, minerals, vitamins, and healthy fats. Plus, it tastes delicious!

Takeaway

protein boosters are an excellent way to boost your daily intake of essential proteins and help you reach your fitness goals. Whether you’re looking for a convenient snack or need something to fuel up before a workout session, these products can provide the much-needed nutrition that will help power through any physical activity.

Protein boosters are versatile and offer a variety of flavors, textures, and nutrition profiles to suit any lifestyle. With the right balance of protein and other nutrients, you can help keep your energy levels up throughout the day and stay healthy. So grab your favorite protein booster today and get on the path to reaching your fitness goals!

It’s safe to say that protein boosters are a great way to help you stay more energized and maintain a healthy lifestyle. Adding just the right amount of protein, essential vitamins, and minerals into your diet ensures you’re getting all the nutrients necessary for optimum performance. Don’t delay – add protein boosters to your nutrition plan today!

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