With the average adult male requiring 55 grams of protein per day and the average adult woman requiring 45 grams, it can be difficult to get in that protein without using artificial means like protein powder.
Here are just a few healthy, quick and tasty ways to sneak in protein.
Quinoa
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At eight grams per cup, this amino acid powerhouse is considered a complete protein. Make it tasty by adding in black beans and spices or some veggies for a quinoa salad.
Quinoa is also gluten-free and makes a great base ingredient for other flavors in your meal.
Turkey or Beef Jerky
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Meat is classically a major protein source, but it's easy to get bored of chicken or turkey breast—plus, it can be difficult to prepare on the fly.
Jerky is a much quicker alternative and can be a handy on-the-go snack. There are many different types of jerky, too, from classic spicy beef to vegan varieties, so you won't get bored.
Black Beans
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Black beans are tasty in a salad or even on their own, and they're also super nutritious. They contain no cholesterol and have tons of antioxidants. Not to mention, you can easily hit your daily protein goals at 15 grams per cup.
Greek Yogurt
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With double the protein of your typical plain yogurt, Greek yogurt is a huge win for those who don't want to compromise their health with sugary yogurts.
However, not all Greek yogurt is created equal. Be sure to get the plain variety and add in your own toppings, in order to avoid all that extra sugar and artificial ingredients.
Nut Butters
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Both peanut butter and almond butter are excellent sources of protein and easy to sneak into shakes or spread on veggies or fruit.
While a small serving is excellent for your overall health, try not to overindulge past the two-tablespoon serving and watch out for added sugars. Two tablespoons of nut butter will get you between seven to eight grams of protein.
String Cheese
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Cheese is another classic high-protein snack, but string cheese takes it to a new level with its portability. It's a fun one for kids and adults alike to eat, so make sure to include it in your snack drawer when you're running low on energy.
String cheese can also be found in wide variety to satisfy picky eaters or cheese connoisseurs.
Avocado
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Avocado, the healthy-fat king, is a great protein-packed addition to any salad or soup, or as a dip for your veggies. Avocados are also high in fiber, which works in your favor when it comes to preparing a filling, satisfying meal. We know it's extra at Chipotle but just one avocado is four grams of protein so go ahead, treat yourself.
Edamame
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This sushi appetizer favorite is secretly filled with tons of protein. An average serving carries 11 grams and includes hefty amounts of vitamin C and fiber. Sprinkle on a little salt and enjoy!
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