Protein is essential for good health. It is necessary to support normal growth and development and to make and repair cells. Adult men need 56 g of protein a day and adult women need 46 g of protein a day, according to the Centers for Disease Control and Prevention. Many high protein foods easily fit into any diet.
Cottage Cheese
A 3.5 oz. serving of nonfat cottage cheese contains 16 g of protein, according to the Dietary Fiber Foods website. Cottage cheese requires minimal preparation and is a high protein food that can easily fit into any diet. Cottage cheese can be served with a banana or pineapple for breakfast or with tomatoes for lunch. It can also be eaten alone as a savory snack.
Fish
In addition to being a good source of protein, many fish, including tuna and salmon, provide the essential omega-3 fatty acids. Fish cooks quickly and easily under the broiler or on the grill and can be served with simple sauces and side dishes. In addition, a can of tuna fish requires no cooking and minimal preparation. A 3.5 oz. can of tuna contains about 30 g of protein.
Eggs
A 3 oz. serving of egg, about one egg, contains 7 g of protein, according to the Center for Young Women's Health. Eggs can be quickly scrambled for a high protein breakfast or simple dinner. Hard boiled eggs can be made ahead of time and added to a salad or made into a sandwich. Hardboiled eggs also make a good snack. People with high cholesterol should limit their intake of egg yolks to two a week, according MayoClinic.com.
Yogurt
An 8 oz. container of yogurt contains 11 g of protein. In addition to being a high protein food, yogurt is also a good source of calcium. Yogurt is a portable food and can be eaten anytime as a snack or with a meal. To limit saturated fat intake, people should eat low-fat or nonfat yogurt.
Edamame
Edamame is a green soybean. Soy is the only plant-based food that provides all nine essential amino acids, making it a complete source of protein. A 3.5 oz. serving of edamame contains 11 g of protein. In addition to providing protein, edamame is also high in fiber and polyunsaturated fats. Edamame boils quickly and can be eaten as a snack or added to a salad.
Chicken
The Harvard School of Public Health recommends people choose to eat more chicken as a healthier source of protein. A 3.5 oz. serving of roasted chicken breast contains 31 g of protein. Chicken cooks quickly and can be eaten in a number of different ways, such as a stir fry, mixed with pasta and vegetables or plainly grilled and served on a bed of greens.
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