Protein is part of every cell, tissue and organ in the human body, according to the Centers for Disease Control and Prevention, or CDC. Protein in food is converted to amino acids to replace the proteins in bodily cells that are being broken down and replaced on a daily basis. Protein can be found in a variety of foods, including meats, nuts and seeds and can be easily added to a diet.
Nuts and Seeds
Nuts and seeds are good sources of protein that can be found at almost any store and are easy to throw in a plastic bag and take anywhere. According to Vegancoach.com, a quarter cup of most nuts contains approximately 4 to 9g of protein. Almonds and cashews are particularly protein-rich, with 100g of almonds and cashews having nearly 17 and 18g of protein, respectively, says Vegsoc.org. Mix nuts with seeds for even more protein; 100g of pumpkin seeds contain 29g of protein, and 100g of sesame or sunflower seeds contain 26 to 27g of protein, according to Vesoc.org. Peanut butter can also be an easy way to add protein to any meal - add it into the blender in a shake, on a waffle or piece of toast, or spread on fruit.
Beans and Legumes
Beans and legumes are easy foods to add to rice, salads, or tacos to get some added protein in the meal, as well as good side dishes. A half cup of cooked soybeans, also called edamame, contain 11g of protein, according to commonsensehealth.com, a half cup of cooked lentil beans has almost nine grams, and a half cup of cooked black, garbanzo, lima or navy beans all have more than seven grams of protein. Legumes like lentils and peas are high in protein, says the Mayo Clinic, and can be used as a healthier substitute for meat. Lentils and peas do not need to be soaked like beans often do, so they can be quickly added into soups, made into spreads and thrown into salads. Dried corn nuts are a quick protein-filled snack that can be easily taken along in a plastic bag.
Meats
A meal based around lean meat like chicken or fish provides needed protein and is lower in fat than a meal containing red meat, which can be high in saturated fats, says the Harvard School of Public Health. Three ounces of chicken contains 21g of protein, three ounces of tuna has 22g of protein and three ounces of shrimp have 18g of protein and are all easy to make food that provide necessary nutrients, says Youngwomenshealth.org.
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