Start your morning with a delicious bowl of oatmeal. This popular and nutritious breakfast option is packed with protein—one cup of uncooked oats has 10 grams. And it’s chock-full of even more health benefits. Natalie Rizzo, M.S., R.D. a New York-based dietitian says: “Oats are known for having a special type of fiber called beta-glucan, which has been shown to reduce cholesterol levels.”
Protein value: 10 g (1 c, dry)
Power up your protein: Overnight oats are all the rage, but have you tried baked oats? This version will be your new favorite morning meal.
Cottage cheese doesn’t get nearly enough love. At roughly 12 g of protein and 100 calories per ½ cup, it’s a satisfying midday snack and a great source of calcium. Harbstreet says she especially loves cottage cheese because it’s a high-protein dairy food that can be added to smoothies for extra thickness or a sauce for a mild flavor and creamy texture.
Protein value: 25 g (1 c, small curd, not packed)
Power up your protein: Cottage cheese tastes great paired with fruit, but you can get creative with it. Try sneaking it into foods that are otherwise low in protein, like a cottage cheese pancake or topped on toast instead of your go-to avocado.