7 Easy Foods with 20g of Protein You Can Add to Your Daily Diet

When people talk about eating healthy, one nutrient that always stands out is protein. It is not only for athletes or people who go to the gym — protein is something everyone’s body needs every single day. It helps your muscles grow stronger, repairs tissues when you get hurt, and keeps you full for longer so you don’t feel hungry all the time.

Some people think that getting enough protein means spending a lot of money on powders or supplements, but that’s not true. You can easily get the right amount of protein from simple foods that are already in your kitchen. The best part? Many of these foods can give you about 20 grams of protein in just one serving — which is great for your health and energy.

So, let’s take a look at seven easy and tasty foods that are rich in protein and can fit perfectly into your everyday meals.

1. Eggs and Egg Whites – A Natural Source of Strength

Eggs are often called nature’s superfood — and rightly so! They are one of the best sources of protein and are packed with important nutrients that your body needs.

• Protein amount: 3 large eggs and 2 egg whites give around 20 grams of protein.

You can enjoy eggs in many ways — boiled, scrambled, or as a vegetable omelet. If you are trying to cut calories, replace one yolk with two extra egg whites to reduce fat but still keep your protein high.

Extra benefit: Eggs also provide healthy fats, vitamin D, and choline, which help in brain development and memory.

2. Greek Yogurt – Smooth, Creamy, and Full of Protein

If you want a snack that’s both tasty and healthy, Greek yogurt is a great choice. It’s thicker than normal yogurt because the extra water is removed during processing, which makes it richer in protein.

• Protein amount: 1 cup (about 200 grams) of Greek yogurt gives 18–20 grams of protein.

You can eat it plain, add fruits or honey, or blend it into a smoothie. It’s perfect for breakfast or a mid-day snack.

Extra benefit: Greek yogurt has probiotics that are good for digestion and calcium that keeps your bones strong.

3. Chicken Breast – Lean, Light, and Filling

Chicken breast is one of the most popular protein foods among people who like to stay fit. It’s full of nutrients, and it doesn’t have much fat.

• Protein amount: 100 grams of cooked chicken breast gives 20–22 grams of protein.

You can cook it in different ways — grill it, roast it, or stir-fry it with your favorite spices. Add it to your salad, sandwich, or rice bowl for a filling and balanced meal.

Extra benefit: Because it’s low in fat, chicken breast helps you build muscle and manage your weight easily.

4. Paneer (Cottage Cheese) – A Protein Treat for Vegetarians

For vegetarians, paneer is one of the best ways to get enough protein. It is soft, creamy, and tastes great with many dishes.

• Protein amount: 100 grams of paneer provides 18–20 grams of protein.

You can enjoy paneer in various forms — grilled, stir-fried, or added to curries. You can even make paneer sandwiches or salads.

Extra benefit: Paneer also gives you calcium, which is great for healthy bones and teeth.

5. Lentils (Dal) – The Indian Protein Hero

When it comes to plant-based protein, lentils are a winner. They are packed with nutrients like iron and fiber and are a part of almost every Indian home.

• Protein amount: 1 cup (about 200 grams) of cooked lentils gives 18–20 grams of protein.

You can have moong dal, masoor dal, or chana dal — all are healthy and easy to cook. Pair your dal with rice or roti for a complete and balanced meal.

Extra benefit: Lentils also help with digestion and keep your blood sugar under control.

6. Tuna – Quick and Healthy Protein on the Go

If you want something quick and easy, tuna fish is a great option. It’s high in protein and very light on fat.

• Protein amount: 1 small can (about 100 grams) of tuna gives 20–22 grams of protein.

You can add it to sandwiches, wraps, or salads. It’s perfect for a quick lunch or snack.

Extra benefit: Tuna is full of omega-3 fatty acids, which are good for your heart, brain, and overall energy levels.

7. Tofu – A Perfect Choice for Vegans

If you don’t eat meat or dairy, tofu is your best option. Made from soybeans, tofu is soft, light, and absorbs the flavor of whatever you cook it with.

• Protein amount: 100 grams of tofu gives 19–20 grams of protein.

You can use tofu in stir-fries, curries, or grill it for a smoky flavor. It fits easily into any meal of the day.

Extra benefit: Tofu is rich in iron and calcium and is great for building strength without adding many calories.

Smart Tip: Mix and Match Your Protein Foods

You don’t have to eat just one protein food at a time. Combining different sources can make your meals more interesting and healthier.

Here’s a simple daily plan you can follow:

• Breakfast: A vegetable omelet or Greek yogurt with fruits.

• Lunch: Grilled chicken or a paneer wrap with vegetables.

• Dinner: A warm bowl of lentils (dal) with rice or tofu curry.

This combination helps your body get all the essential amino acids it needs to stay fit and active.

Getting enough protein doesn’t have to be difficult or expensive. These seven simple foods are easy to find, quick to cook, and perfect for everyone — kids, students, and adults alike. Adding even one or two of these protein-rich foods to your daily meals can give you more energy, stronger muscles, and better focus throughout the day.

Start with small changes — maybe swap regular yogurt for Greek yogurt or add an extra boiled egg to your breakfast. Over time, these small habits will make a big difference to your health and fitness.

Remember, staying healthy isn’t about strict diets — it’s about smart eating and enjoying every meal with balance.

Disclaimer

This article is for general informational purposes only. It is based on researched facts about protein-rich foods and their health benefits.DXB News Network Readers are encouraged to consult a nutritionist or healthcare professional before making any major changes to their diet.

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