Milk
One thing good old cow’s milk has over your favorite almond milk? You get 8 grams of protein per 8-ounce serving. Not to mention, nine essential vitamins and minerals, including bone-building calcium and vitamin D. (If you’re vegan, soy milk contains about the same amount of protein!)
Protein value: 8 g (1 c)
Power up your protein: If drinking a glass of milk doesn’t tickle your taste buds, opt for chocolate milk after a workout to maximize your recovery. Research suggests it might even reduce muscle soreness.
Quinoa
Looking to spruce up your meals? Add quinoa to your checklist. This nutty-flavored starch is full of nutritional value—including protein. A cup of cooked quinoa contains 8 grams of protein. Rizzo adds that it offers a slew of nutrients like zinc, magnesium, iron, and folate. This versatile ingredient can go from kitchen to table in under 15 minutes.
Protein value: 8 g (1 c)
Power up your protein: Quinoa is excellent in soups, salads, and breakfast porridge.