Looking to eat more protein? Here are 7 items that you need to add to your diet

Protein is an essential nutrient that supports muscle growth, tissue repair, hormone and enzyme production, and a healthy immune system. It also helps keep you feeling fuller for longer, which can aid in weight management. Whether you're trying to build muscle, stay energized or simply eat a more balanced diet, including a variety of protein-rich foods can help you meet your daily nutritional needs.

Eggs are considered one of the highest-quality sources of protein because they contain all nine essential amino acids your body needs. One large egg provides about 6 grams of protein along with nutrients such as vitamin D, choline, selenium and vitamin B12. They are versatile and can be boiled, scrambled, poached or added to salads and sandwiches.

Lentils, chickpeas, black beans, kidney beans and other legumes are excellent plant-based protein sources. Besides protein, they are packed with dietary fibre, iron, folate and potassium, making them beneficial for heart health and digestion. They can be added to soups, curries, salads, wraps and rice dishes for a nutritious meal.

Paneer is a protein-rich dairy food that's especially popular in Indian diets. It is also a good source of calcium and phosphorus, which help maintain healthy bones and teeth. Lower-fat paneer can be a nutritious option for people looking to increase protein intake while managing calorie consumption. It can be enjoyed grilled, added to curries or mixed into salads.

Almonds, peanuts, pistachios, chia seeds, pumpkin seeds and sunflower seeds provide a combination of protein, healthy fats, fibre and essential minerals. Soy-based foods such as tofu, tempeh and edamame are especially valuable because they contain complete protein, making them ideal alternatives to meat for vegetarians and vegans.

Greek yogurt contains significantly more protein than regular yogurt, making it an excellent choice for breakfast or a snack. A typical serving can provide 15–20 grams of protein, depending on the brand. It also contains calcium for bone health and probiotics that support gut health. Choose plain, unsweetened varieties to avoid added sugars.

Skinless chicken, particularly chicken breast, is a lean source of protein that supports muscle maintenance and recovery. A cooked serving of chicken breast provides around 30 grams of protein per 100 grams while being relatively low in saturated fat. It works well in salads, sandwiches, curries and grilled dishes.

Fish such as salmon, tuna, sardines and mackerel are rich in high-quality protein. Fatty fish are also among the best dietary sources of omega-3 fatty acids, which support heart and brain health. Eating fish regularly may help reduce inflammation and contribute to overall cardiovascular wellness.