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Easy High Protein Foods and Why You Need Them

Protein is an essential part of any healthy meal. It can help you maintain and grow muscle. It also aids in recovery after a workout, a crucial quality for any fitness regime.

Although protein is vital for muscle building, it can also help you feel fuller faster after eating and plays a role in maintaining bones and other important body parts.

But, it can be tough to know what to eat if you’re looking for protein-rich foods. However, getting the right amount of protein doesn’t need to be complicated. There are lots of easy, high-protein foods you may not have thought of.

Sure, chicken is an easy lean protein but you can only eat so much of it. It is a good idea to ensure you have plenty of variety with your meals, so working in things like fish can be a great change.

If you want to eat more protein, you don’t have to turn to a big plate of meat or a spoonful of peanut butter. Plenty of other healthy – and easy – options will supply your body with the protein it needs.

Read on to see some easy, high protein foods and discover why you need them.


Why High Protein Foods Are a Key part of Any Healthy Diet

High protein foods are a key part of any healthy diet. Protein is an essential nutrient that the body needs to function correctly. “It can be found in foods such as eggs, meat, fish, seeds and nuts, and beans.

Protein is essential for many reasons, one being that it helps to keep you feeling full and satisfied after you eat. This can be especially helpful in weight loss or weight maintenance because it keeps your appetite under control. Protein also helps build muscle and maintain bone density, which is critical to staying healthy as you age.

Here is a closer look at why high protein foods are important:

Protein Can Help Control Appetite

Protein is digested more slowly than carbs, so it will help you feel satiated for longer. One study suggests that eating more protein will help you stay fuller longer. Increasing protein in your diet is a great way to feel full and avoid cravings.

Can Assist in Weight Loss

A high protein diet can have a favorable effect on your metabolism. As a complex molecule, protein can take a lot of energy for your body to break down. That means, it can increase your daily internal temperature, boost your metabolism and cause you to burn more calories around the clock, including during sleep.

Helps to Build Muscle

Protein-rich food helps you gain muscle, but you also need to consume carbs and fats, which your body uses as its primary energy source.

For people looking to lose or maintain weight, building muscle can be useful. The more muscles you have, the more calories you will burn at rest.

Promotes Strong Bones

Eating more protein may slow bone loss due to osteoporosis. One study states that a high protein diet, combined with adequate calcium intake, is effective at repairing bone loss in older adults.

Helps Maintain Fitness in Aging

As we get older, our muscle mass decreases. That’s because the natural rate of muscle loss starts around the mid-forties, gradually increasing with age.

Getting enough high-quality protein and physical activity can help overcome muscle loss during aging.

Assist Injury Recovery

Protein is a nutrient our body uses to repair tissue and build new muscle, but it also helps control inflammation and helps us heal. A high protein diet can help you recover from injuries quickly and continue your work without any setbacks. The source of protein matters though, so look for fish or plant-based sources of protein to maximize inflammation control.

High Protein Foods

Easy High Protein Foods

When you think of easy-to-make high-protein dishes, most people think of whey protein shakes. However, there are many options for easy high protein foods that go beyond a protein shake, including:


Tuna is packed with vitamins and very low in calories and fat, which makes it an almost pure-protein food. Salmon is high in healthy fats and provides enough protein to help you maintain a healthy diet. Salmon is also a great choice if you want food that will benefit your heart as it contains Omega 3 fatty acids.

Lean Chicken

Chicken breasts are the perfect choice for protein-lovers, as they provide more protein than any other type of cut. Chicken is a versatile lean meat, great for preparing salads, sandwiches, and more.


Eggs are low carb, low calorie, and easy to prepare. Eggs are an excellent source of protein and provide about 6-8 grams of protein for each serving. Eggs can provide a wealth of crucial vitamins, minerals, and balanced amounts of protein.

Cottage Cheese

Cottage cheese is an excellent source of protein. A serving has over 25g of protein and under 200 calories. Cottage cheese is also delicious with savory ingredients like pepper, hot sauce, and vegetables, or for a sweet treat without added sugar, you can top your serving with fresh fruit.


One cup of edamame has 14 grams of plant-based protein and can be eaten fresh or from a can, which makes it an excellent energy source for vegans and a perfect meat substitute. Try them in anything, from a quick snack or as a hearty addition to a stir fry or soup.

Black Beans

Black beans are a tasty, meatless option for vegetarian and vegan diets. They’re high in protein and nutritious, making them a healthy choice.


Made from soybeans, tofu can be an excellent alternative to meat. It is a good source of protein and contains all the essential amino acids for the body. It also provides fats, carbs, and a wide variety of vitamins and minerals.

Greek Yogurt

Greek yogurt is easily accessible, surprisingly healthy, and can be an excellent way to boost your protein intake every day. Greek yogurt contains 16 grams of protein, vitamins, and minerals, making it an excellent source for your daily needs.


Turkey breasts are high in protein and are beneficial for the body. 100g of turkey breast meat provides about 28 grams of lean protein, which is well over half the recommended intake for an adult per day.


Chickpeas are an excellent vegan source of protein. They’re healthy and delicious, and you can use them in salads or as side dishes; and they’re also a great snack by themselves.


Lentils are a legume that adds a hefty 18 grams of protein to a meal! They are inexpensive, making them an affordable way to include more protein in your diet.


Hemp seeds are the perfect way of getting your daily protein intake, especially if you follow a plant-based diet. Hemp seeds are high in protein and have a perfect light nutty flavor. They are the perfect add-on ingredient for smoothies, shakes, yogurt bowls, muffin recipes, and more.


Add High Protein Foods Easily With Safe Catch

There are many benefits of eating high protein foods. They can help you feel energized, build muscle, and even lose weight. Eating high protein foods can be advantageous in many ways, but with our fast-paced lifestyles, finding the right high protein meal is crucial.

Ensuring adequate protein intake does not have to be supplemented with protein bars and platefuls of red meat.

Seafood, like tuna and salmon, is a great high protein source and can also be used as a base in other dishes. It doesn’t require hours in the kitchen and is ideal for people on the go. Most importantly, it tastes great!

Safe Catch‘s seafood meets your needs for easy, high protein food. Our tuna, salmon, and other fish are great for a quick, convenient protein fix. We source our seafood from sustainable stocks and test for mercury to ensure you get safe, sustainable, canned seafood that tastes great.

To buy Safe Catch, visit our online store or find a store near you.

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