Chicken
Which came first: the chicken or the egg? Regardless, this bird is one of the most versatile lean proteins with 25 g in just 4 ounces (about the size of your palm). It can stand alone as the base of a dish or it makes a great addition to salads, soups, tacos, quesadillas, grain bowls—you name it! Harbstreet says chicken thighs are one of her most frequently used proteins for stir-frys, pasta dishes, grilling, salad, or other mixed dishes.
Protein value: 8 g (1 c, chopped & diced)
Power up your protein: Sick of your go-to chicken dish? Make things exciting again with one of our high-protein chicken recipes.
Black Beans
You can always use more protein options that don’t require any cooking, and black beans fit the bill. Keep a few cans in your cupboard so you can drain and rinse when you’re ready to add them to tacos, nachos, and soup. Each ½ cup serving has 7 g of protein, about 100 calories, and 2 milligrams (mg) of iron, making them a good option for vegetarians and vegans.
Protein value: 8 g (1 c)
Power up your protein: Spice up the standard black bean with this chipotle pumpkin black bean burger from Sara Haas, a culinary dietitian.