Three ounces of fish or chicken provide about 20 grams of protein, 6 ounces of plain Greek yogurt has 17 grams, a cup of milk or half a cup of beans offers 8 grams and an egg or 1 ounce of almonds ...

Examples of the protein content of beans are: A 100-gram (g) serving of canned black beans provides 6.9 g of protein, 6.7 g of fiber, and 1.7 milligrams ... a quarter of a cup.

While protein powder can work in a pinch, whole-food options offer extra benefits like fiber, vitamins, minerals, healthy ...

Quinoa porridge: Using quinoa in place of oats can give you a slight protein boost. Cook the quinoa in coconut or almond milk ...

Chickpeas, or garbanzo beans, are a legume with an impressive ... To make a protein shake, you can simply blend 1 scoop of protein powder, 1 cup of water or milk, 1 cup of ice, and fruit if ...

Lentils: 9 grams of protein per 1/2 cup Beans: 7 to 9 grams of protein per 1/2 cup Quinoa: 8 grams of protein per cup Edamame: 9 grams of protein per 1/2 cup Tofu: 10 grams of protein per 1/2 cup ...

Each cup of canned black beans provides 15 grams of protein, less than 1 gram of fat, 40 grams of carbohydrates and 17 grams of fiber. They also offer about 740 mg of potassium (13% of adult daily ...