Tuna
This fatty fish serves up more than heart-healthy omega-3 fatty acids. A 3-ounce serving of raw tuna has 20 grams of protein, and one can of cooked tuna has a whopping 33 grams of protein. Either way, this tasty fish should be top of mind for restaurant ordering or pantry stocking.
Protein value: 43 g (0.5 filet)
Power up your protein: Try your hand at making this tuna burger with wasabi slaw from Cape Fear Nutrition at home, or even better, pack a tuna and cheddar wrap for lunch.
Tofu
Tofu is one of the cheapest and most malleable protein ingredients. This soy-based protein takes on the flavor of any marinade, comes in a variety of textures, and can’t be over or undercooked. A 3-ounce serving has 9 grams of protein and 90 calories, along with fiber, iron, and calcium if it’s fortified. Harbstreet says she loves that tofu comes in different varieties. Grab the silken kind and blend into soups or stews for an undetectable protein punch and extra creaminess or the firm varieties to cube up and add to dishes in place of chicken or beef.
Protein value: 10 g (1 cup)
Power up your protein: If you’ve had unappetizing tofu in the past, try these Vietnamese tofu lettuce wraps from Rachael Hartley Nutrition for a total game changer. Craving takeout instead? This sweet and sticky tofu noodle bowl or spiced tofu tacos will get the job done.