Protein is the most underrated lever you have when it comes to food. It's the most filling of all nutrients, it maintains your muscles, and it makes the difference between a lunch that keeps you going and a lunch that has you hunting for cake at two o'clock. Here's an overview of the foods with the most protein and, more importantly, the meals where you'll actually eat it.
High-protein foods (per 100 g)
| Food | Protein |
|---|---|
| Chicken and turkey breast | ~23 g |
| Tinned tuna (in its own juice) | ~24 g |
| Salmon | ~20 g |
| Quark (semi-skimmed) | ~12 g |
| Cottage cheese | ~11 g |
| Greek yoghurt | ~10 g |
| Eggs (2) | ~13 g |
| Lentils, chickpeas (cooked) | ~8 g |
| Tofu | ~12 g |
| Skyr | ~11 g |
The figures are rough averages from food composition tables; the exact values for a specific product are on the packaging.
Not a list, but a plate: meals with 35+ g of protein
A list of foods has never filled anyone up. These are meals from our weekly meal plans with 35 grams of protein or more per portion:
| Recipe | kcal | Protein | Time |
|---|---|---|---|
| Caesar pasta salad with crispy capers and a creamy dressing | 613 | 58 g P | 25 min |
| Turkey meatballs with chickpea flour and fresh tomatoes | 429 | 53 g P | 30 min |
| Plum dumplings in quark dough | 691 | 51 g P | 35 min |
| Chicken saltimbocca with mozzarella and vegetables | 423 | 49 g P | 25 min |
| Pad Thai-style turkey noodles | 585 | 48 g P | 20 min |
| Cottage cheese pizza flatbread | 465 | 48 g P | 25 min |
| Goulash-style beef with potatoes, tomato and peas | 538 | 48 g P | 115 min |
| Pasta with mozzarella cream sauce and chicken | 519 | 47 g P | 25 min |
| Crispy tortilla rolls with minced meat | 566 | 56 g P | 30 min |
| Yoghurt bagel with ham, cheese and vegetables | 633 | 44 g P | 25 min |
Notice one thing: there's no protein powder anywhere. Ordinary food made from ordinary ingredients can handle protein perfectly well on its own when it's put together with that intention. That's exactly the principle behind the weight-loss meal plan with 100+ grams a day. We've since written more about two items on the list: the plum dumplings in our quark recipes and the turkey in our big guide to turkey in gravy with rice. Plant-based meals are no worse off: our meatless meals include recipes with 35 grams of protein or more without a gram of meat.
The Thursday email that plans your next week
Every Thursday we'll send you a sample meal plan for the week ahead, one recipe under the microscope and a tip on which foods are on offer right now.
How much protein a day?
A common guideline for a healthy adult is roughly 1.2 to 2 g per kilogram of body weight, depending on activity and goals. Instead of doing maths at every meal, a simpler safeguard works: protein in every meal of the day, starting with breakfast. When every meal has at least 20 g, the daily total adds up by itself.
Frequently asked questions
Which food has the most protein?
Among everyday ingredients, lean meat and fish (~20 to 24 g per 100 g); among plant foods, tofu and pulses. In practice, though, it's the combination on your plate that matters, not the record-holder in a table.
Can you get enough protein without meat?
Yes: eggs, quark, cottage cheese, skyr, tofu, pulses. It takes a bit more planning, which is why our meal plans have meat-free days sorted in advance. Cottage cheese alone has its own recipe collection with 25 and even 35+ grams of protein per portion.
What happens if I don't get enough protein?
Earlier hunger, poorer recovery and, when losing weight, losing muscle instead of fat. The first sign is usually evening snacking.
Are protein bars a good source?
More of an emergency option: they're often sweets with added protein. The ordinary food from the list above is cheaper and more filling.
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