Almonds contain fibre, vitamin E, manganese, and magnesium. High in plant-based protein


Chicken breast is a good protein source. Chicken also contains B vitamins, zinc, and selenium.

Chicken breast

Cottage cheese is a low-fat, high-protein cheese. It's rich in calcium, phosphorus, selenium, B12, B2, and other minerals.

Cottage cheese

Unsweetened low fat yoghurt has 11.9 grammes of protein every 8-ounce (227-gram) container, and kefir has 9.21 grammes per cup (243 mL)

Greek yogurt

Milk contains almost every vitamin your body needs.It's high in protein, calcium, phosphorus, and riboflavin (vitamin B2)


Lentils are a good source of plant-based protein for vegetarians and vegans. They contain fibre, folate, magnesium, potassium, iron, copper, and manganese.


Protein-rich lean meat. It's high in iron, zinc, selenium, B12, and B. Moderate red meat consumption is healthy. 

Lean beef

Fish offers protein, iodine, selenium, and vitamin B12. Fish are protein-rich. Half a salmon fillet (124g) has 30.5g of protein.


A 1-ounce (28.35-gram) meal of peanuts has 7.31 grammes of protein, while 2 tablespoons of smooth peanut butter has 7.2 grammes.


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