Greek Yogurt
It’s amazing how much protein can be packed into one snackable container. Just about 1 cup of plain low-fat Greek yogurt has a whopping 20 grams of protein for roughly 150 calories. You’ll also punch up your meal or snack with probiotics and calcium.
Protein value: 17 g (1 container)
Power up your protein: If the taste of plain Greek yogurt is too tangy for your liking, try using it as a replacement for sour cream in savory dishes, mix it into this spinach and yogurt dip, or make your own pita toast with labneh with this recipe from Jackie Newgent, R.D.N. You can also sweeten it yourself by piling fruit on top.
Lentils
Lentils pack quite the nutritional punch, with 9 grams of protein in a ½ cup cooked serving. What’s more, you’ll get 8 grams of filling fiber, 3 mg of iron, and a healthy dose of potassium for around 115 calories.
Protein value: 18 g (1 c, boiled)
Power up your protein: Switch things up and use lentils as the base for your grain bowl, toss them onto your salad, blend them into red lentil hummus, or try a more traditional Moroccan lentil soup.