Meals with More Protein than an Egg

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Greek Yogurt

Greek yogurt is a great source of protein for breakfast or a snack because each 6-ounce cup has between 17 and 20 grams of protein.

Cottage Cheese

The half-cup serving of cottage cheese is another great source of protein, with about 14 grams.


One cooked cup of lentils provides around 18 grams of protein, making them a good plant-based protein source. Additionally, they include a lot of beneficial nutrients and fiber.


Garbanzo beans, or chickpeas, are a type of legume that may be used in a variety of ways and provide about 15 grams of protein per cooked cup.



Protein-conscious eaters can fill up on just three ounces of canned tuna, as it provides about 20 grams of protein.

Chicken Breast

A 3-ounce meal of chicken breast is a healthy option because it includes about 31 grams of protein.


Quinoa, a gluten-free grain that has about 8 grams of protein per cooked cup, is a rich source of plant-based protein.

Hemp Seeds

Plant-based protein and healthy fats abound in hemp seeds, with about 10 grams of protein in just 3 tablespoons.

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