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Unexpected Protein-Rich Foods


Stews, burritos, and more include 9 grams of protein every 1/2 cup of lentils. Red, black, brown, and green legumes exist. Fiber-rich and nutrient-dense. Start with easy lentil meals.


Chickpeas go beyond hummus! 39 grams of protein per cup. Coconut ginger stir-fry or spice-roasted snack. Chickpea dishes abound.

 peanut butter

Protein-rich peanut butter and PB&Js. Make sure your peanut butter is 100% nuts for maximum benefits! Peanut butter offers 8 grams of protein per spoonful and peanuts 28 grams per cup.

Black beans

Black beans are tasty and versatile, with 8 grams of protein per cup. They have fiber, potassium, and protein. Add black beans to brownies or black bean enchiladas or burgers for supper.


Wild Rice

Wild rice replaces jasmine or brown rice. Wild rice has 6.5 grams of protein per cup. It tastes great in soup or as a side dish with mushrooms.

Chia Seed

Seeds provide 4.7 grams of protein per serving. Make a delicious parfait with berries or add them to your morning porridge for protein and omega-3 fatty acids. Chia seeds increase energy!


Oats are a good grain protein source. 6 grams of protein per cup cooked. Add peanut butter and chia seeds for a protein-packed meatless breakfast.

Pumpkin Seeds

Pumpkin seeds (pepitas) are a tasty, year-round snack. 12 g protein each cup. Fall pumpkin seeds are delicious roasted at home. Sprinkle stews, soups, and casseroles.


Salmon is one of the best-tasting and healthiest seafood. A half-fillet has 39 grams of protein! Salmon salads are delicious in summer. Our brown-sugar-glazed fish is heartier.

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