Shrimp is a seafood you could eat as a snack to meet the recommended 8 ounces of seafood intake every week, per the 2020-2025 Dietary Guidelines for Americans.
Canned fish is another seafood source that’s rich in protein. For example, one small can of salmon (75 grams) has 18 grams of protein, per the USDA.
Thanks to viral TikTok trends elevating humble cottage cheese, it’s one of the most popular items in the dairy aisle. Tangy and tart, cottage cheese boasts 12 grams of protein for every half-cup serving, per the USDA.
A half-cup of edamame, in pods, has 9 grams of protein, per the USDA. What is also great about these baby soybeans is that they are a complete protein, containing all nine essential amino acids needed to maintain and build muscle.
Eating almonds regularly may help improve cholesterol levels and protect your heart, according to a systematic review and meta-analysis in Advances in Nutrition in 2019.
Milk kefir is a fermented yogurt-like drink made with kefir grains and milk. According to the USDA, milk kefir has 9 grams of protein per cup. It is also an excellent source of calcium, phosphorus and vitamin D
Don't forget about strained whole-milk yogurt, such as Greek-style, if you are looking for an alternative protein to eggs. Per the USDA, a 6-ounce container provides 15 grams of protein.
If you are bored of eating whole almonds, try mixing things up by enjoying it as a spread, like almond butter.
A half-cup of cooked chickpeas has more than 7 grams of protein, per the USDA. Plus, these little legumes also have 6 grams of digestion-friendly (and filling) fiber per ½-cup serving.