4 Foods to Boost Your Meals with More Protein Than an Egg

They keep for two to five years unopened and are an excellent shelf-stable option to increase your protein intake while also increasing your iron and fiber intake.

Black Beans

With 6.99 grams of protein per half-cup serving, it makes a delicious addition to chili, rice, or salads.

Black Beans

A classic peanut butter and jelly sandwich is a favorite of everyone. Whether you select crunchy or smooth, this is a complete meal that offers 8 grams of protein when combined with whole wheat bread.

Peanut Butter

In addition, two tablespoons provide 20% of the daily necessary niacin intake, 8% of the recommended daily amount of dietary fiber, and 10% of the daily recommended amount of vitamin E.

Peanut Butter

Salmon is a protein powerhouse, with over 19 grams per 3 ounces whether it is fresh, frozen, or tinned. It is entirely up to you whether you choose farmed or wild. Choose the less expensive option if cost is a concern because you will still receive all the nutrition, including the heart-healthy omega-3 fats that the majority of people don't consume enough of. 

Salmon

Based on a 2,000 calorie diet, at least 8 ounces of seafood should be consumed each week. Salmon is one of the "best choices" when it comes to lowering mercury levels.

Salmon

To offering 8.14 grams of protein in a cooked cup of this seed, which is considered as a whole grain, it also contains manganese, phosphorus, magnesium, folate, and thiamin. Look for quinoa that has already been rinsed because the seed naturally has a bitter coating that is removed during rinsing.

Quinoa