If you are not lactose intolerant or allergic to dairy, and are not vegan, then cottage cheese and Greek yogurt are great sources of protein; a 227g serving of Greek yogurt will get you 22g of protein!
If you aren't vegetarian, then two of the best options are:
- cold water fish (high in omega 3s, too), especially sardines (less fear of mercury poisoning than with tuna, packaged in a variety of 'flavors')
- eggs (a variety of warm preparations at home; can be boiled and taken as lunch to work)
- dried edamame (in addition to or instead of nuts) ... ~14g of protein per 30g serving
- soy milk (~7g of protein per 1-cup serving)
For cooking at home:
- all legumes, but:
- lentils are high in protein and fiber, low in other carbs and low in fat, and they cook quickly
- pair lentils or beans with whole-grain grains, such as wheat berries for complete proteins, or use quinoa or amaranth -- portable when cooked into cold salads and put in to-go containers
- calorie-for-calorie leafy greens are a great source, one of the best. Just don't eat them raw, when they're bulky; steam them and reduce their volume. Then you can find yourself easily eating a 150g (raw) serving as a side at lunch or dinner. Similarly: mushrooms ... calorie-for-calorie they're a good protein source. Just roast them in the oven until they shrivel to half their size or smaller.
- some people don't care for tofu, but properly prepared I think it's great. Even better/tastier? Tempeh.
I eat meat, but infrequently now, as I cook for a vegan SO. But even when I'm eating vegan, I have no problem hitting at least 60g of protein a day.
"Habe nun, ach! Philosophie, Juristerei und Medizin, Und leider auch Theologie Durchaus studiert ..." (Goethe, "Faust")
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