Great foods enriched in protein
Chicken, Turkey, or Tuna (3 oz)
14-22 grams protein
Wrap one of these standbys in a piece of bread. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.
19 grams protein
They’re still incredible after all these years. Hard-boiled eggs are most convenient, but it’s also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don’t sweat the fat: It’s healthy and filling.
Chocolate 2%Milk (16 oz)
About 17 grams protein
Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal postworkout beverage for building muscle.
Whey Powder (30 g scoop)
24 grams protein
This milk-derived product continues to rule the gym. Mix it with milk instead of water if you want a bit more protein. Try Nitrean; it has whey isolate for quick absorption, and casein, which is digested slowly.
Greek Yogurt (5.3 oz container)
15 grams protein
Greek-style yogurt is a lifter’s dream: It’s easy to carry and packed with protein. Skip yogurts with fruit and sugar; to add flavor, drop in a few berries or nuts.