The Centers for Disease Control and Prevention recommends that adults between the ages of 19 and 70 years old need from 49 to 56 grams of protein per day. Protein is something everyone needs daily to help repair damaged tissue, build muscle and have energy throughout the day. When your hear the word "protein", you might automatically think about foods like steak. But protein can be found in a variety of foods, so you can always be sure to get the protein that you need each day.
Meat and Fish
Meat and fish are prime protein sources throughout the day. According to the U.S. Department of Agriculture website, a cup of cooked chicken contains more than 42 grams of your daily needs. But chicken isn't the only choice; duck, turkey, lamb and beef have a high protein content, too. Fish can can add even more diversity and protein to your diet: Salmon, haddock, halibut and rockfish are all at the top of the list when it comes to healthy protein.
Nuts
For those who aren't big meat eaters, you can supplement your diet with nuts like peanuts, peanut butter, almonds, pistachios and walnuts. Just a sprinkling of them on a salad can pack a healthy dose of protein. A tiny quarter cup of peanuts packs nine grams of protein, while a quarter cup of almonds comes in close at eight grams.
Beans and Legumes
Beans not only have protein but fiber as well. A cup of legumes boasts 17 grams of protein, and they are great to add to soups, stews and chili. Choose from kidney beans, chili beans, navy beans and black beans for the most protein rich addition. Lentils are also high in protein, making them perfect for soups or made into patties.
Dairy
Everyone knows that diary products are high in calcium, but they are also a great source of protein as well. Milk, cheese, yogurt and cottage cheese are all packed with protein. In fact, one cup of cottage cheese packs a whopping 24 grams of protein, according to the USDA website. One cup of ricotta cheese in your lasagna boasts 27 grams, making dairy products a good food group to turn to.
Vegetarian
Those who don't like to eat meat, and vegans who prefer not to eat dairy products, can turn to soy for the protein that they need. Soy comes in many forms: soy beans, soy milk or even textured vegetable protein can be eaten in the place of many types of meat. Soybeans have 28 grams of protein per one cup serving, and one cup of soy milk contains eight grams of protein.
Eggs
A regular large, cooked egg contains six grams of protein, while an egg substitute has almost eight. Include eggs to a sausage and cheese English muffin and you've added 16 grams of protein power to your breakfast, to start your day off right.
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