If you’ve ever tried to eat healthier, you’ve probably heard the advice: get more protein. But what kind?
Protein is your body’s repair kit — it rebuilds muscle, balances hormones, and keeps your metabolism humming. And while we often think of meat or eggs, some of the best lean protein foods come from unexpected places — plants, seeds, and even algae.
Here are ten surprisingly delicious ways to boost your protein without feeling heavy or bored.
1. Edamame
Imagine a bowl of bright green pods, lightly salted and steaming. That’s edamame — a fun, finger-food kind of protein.
Just ½ cup gives you 11 grams of protein, plus fibre and folate. Because they’re whole soybeans, they contain all nine essential amino acids — making them a complete plant protein.
Snack on them straight from the pod, or toss them into salads for a pop of colour and crunch.
2. Hemp Seeds
Tiny but mighty, hemp seeds deliver 10 grams of protein per three tablespoons, along with healthy fats that fight inflammation.
They have a gentle, nutty flavour — almost like sunflower seeds. Sprinkle them over porridge, blend them into smoothies, or add them to your yoghurt bowl. They’re proof that something so small can keep you full and focused all morning.
3. Spirulina
This blue-green algae might not sound appetising, but don’t be fooled — one tablespoon packs 8 grams of complete protein. It’s also loaded with B vitamins and antioxidants. Yes, it tastes earthy. So swirl it into a smoothie with banana or pineapple — the sweetness balances the flavour beautifully.
Think of spirulina as your one-scoop shortcut to steady energy and a happy metabolism.
4. Nutritional Yeast
The secret weapon of every vegan kitchen, nutritional yeast is both tasty and nutritious.
Just two tablespoons contain 8 grams of protein, with barely any fat or sodium. And that cheesy, savoury flavour? Totally natural.
Sprinkle it on popcorn, pasta, or roasted veggies. It’s comfort food meets superfood.
5. Chickpeas
Humble, hearty, and endlessly helpful — chickpeas (garbanzo beans) give you 10 grams of protein and 5 grams of fibre per half-cup.
Roast them for a crunchy snack, mash them into hummus, or stir them into stews.
They’ve got that rare combo of being both filling and energising — the kind of food you can eat on repeat without getting tired of it.
6. Tempeh
Tempeh has been a staple in Indonesian cuisine for centuries — and for good reason.
Fermented soybeans pressed into a firm cake; ½ cup provides 16 grams of protein, probiotics, and fibre.
It absorbs any flavour you cook it with — think ginger, garlic, or smoky barbecue. Slice, marinate, grill — and enjoy the kind of satisfying bite that tofu only dreams of.
7. Lentils
Budget-friendly and brilliant, lentils offer 18 grams of protein per cooked cup.
They’re rich in folate, potassium, and iron — nutrients that keep your heart and energy strong.
Add them to soups, salads, or curries for a delicious addition. Each colour — red, green, brown, black — has a slightly different texture and taste, so there’s always something new to try.
8. Greek Yoghurt
Thick, creamy, and tangy, Greek yoghurt delivers 22 grams of protein per 170 g serving. It’s a breakfast hero that keeps you full until lunch. Top it with berries, chia seeds, or a drizzle of honey for added flavour.
If you’re watching your sugar intake, opt for plain versions — you’ll still get that satisfying creaminess without the crash.
9. Salmon
Few foods tick as many boxes as salmon: 34 grams of protein per half fillet, plus omega-3s that support your heart and brain. Bake it, grill it, or flake it into a salad — it’s delicious however you cook it.
Even canned salmon works in a pinch. Keep a tin of your favourite food in your pantry for a leisurely midweek lunch.
10. Chicken Breast
Sometimes, the simplest foods really are the best. A 3-ounce serving of skinless chicken breast gives you 26 grams of lean protein with hardly any fat.
Roast it, shred it, stir-fry it — it’s endlessly versatile. Pair it with colourful veggies and grains for a meal that’s as nourishing as it is satisfying.
The Bottom Line
Your body thrives on balance — and these lean protein foods can help you find it.
Mix plant-based and animal sources, play with flavours, and notice how your energy shifts when your meals are more protein-rich.
Try this today: add hemp seeds to your breakfast or swap your usual yoghurt for Greek.
Small, joyful tweaks like these can make healthy eating feel effortless — and that’s the kind of change that lasts.
