Protein is hot-hot-hot right now. Protein is a building block for muscles, but also for hormones and enzymes in our body. As a beauty bonus, proteins help our bodies grow healthy hair and nails and keep the skin healthy too.
Protein is also very satisfying because it takes longer to digest. Most of us eat enough protein (find out exactly how much you should eat each day), but we may not always spread this out throughout the day. Many of us eat most of our protein at lunch and dinner and not as much through breakfast or snacks.
So why an egg? Eggs are a complete source of protein. In one small 70-calorie package, you get 6 grams of protein and important nutrients, like choline and eye-protecting antioxidants lutein and zeaxanthin.
But eggs aren't the only good source of protein; In fact, many great vegetarian and vegan sources are often overlooked when people think about protein.
All meat and fish are high in protein, so we haven't included them in this list. Ground beef has 21 grams per 3 ounces, chicken breast has 27 grams per 3 ounces and 3 ounces of salmon contains 17 grams of protein. That's why we tried to pick foods you might not think of as 'protein', to show you how easy it can be to eat more protein.
Try this one healthy protein food with more protein than an egg to increase your protein intake throughout the day.
Pictured recipe: Basic Quinoa
1 cup cooked quinoa = 8 grams of protein
This protein-rich whole grain cereal provides 8 grams of protein per cup. Quinoa is also a rare complete plant protein, meaning it provides all the essential amino acids. Not to mention, quinoa provides 5 grams of healthy fiber per cup and cooks quickly.
Pictured recipe: Soy-Lime Roasted Tofu
1/2 cup = 22 grams of protein
Tofu is a vegan and vegetarian powerhouse protein. Half a cup provides 22 grams of protein. Tofu is a very versatile protein. Think of it as a clean slate for many flavors and types of dishes. Mix it with herbs and spinach for a simple breakfast, add it to stir-fries or try silken tofu in smoothies.
Pictured recipe: Tomato-Cheddar Toast
3. Cheddar cheese
1 oz = 6.8 grams of protein
An ounce of cheese is just slightly better than an egg with its protein content, while Cheddar cheese comes in at almost 7 grams per ounce. Cheese has gotten a bad rap for being higher in saturated fat and sodium, but it turns out cheese is healthier than we used to think. It makes a delicious snack on its own (or as part of a great cheese board).
Pictured recipe: All-Spiced Almonds
1 oz = 6 grams of protein
Although almonds are high in fat, they are heart-healthy varieties that are good for you and help you feel full. They are also rich in protein, with a 1-ounce serving providing 6 grams of protein. Try slivered almonds on your salad, or spread nut butter on your toast.
Pictured recipe: Black bean tacos
5. Black beans
1/2 cup = 8 grams of protein
Black beans, or any beans for that matter, are often overlooked as a protein source. But whether you use them as taco filling, stir into soup, or stir into dips, beans are a great source of filling nutrients. A half cup of cooked black beans provides 8 grams of protein, and other legumes provide similar amounts. For the same half-cup serving, lentils provide 8 grams of protein, chickpeas 9 grams and kidney beans 6.7 grams. Beans provide a one-two punch of protein fiber, and since most of us don't eat enough fiber, eating more beans is a good start.
Pictured recipe: Chickpea pasta with mushrooms and kale
6. Chickpea pasta
2 ounces = 14 grams of protein
We don't often think of a bowl of pasta as being high in protein, but the new bean pastas are changing that. These relatively new noodles use bean flour instead of semolina, giving you a meal that's packed with protein and fiber. Chickpea pasta doesn't taste quite the same as typical wheat-based pastas-the texture is a little firmer and you can tell it's made from beans-but with a nice sauce it makes a tasty dinner. A 2-ounce serving provides 14 grams of protein, plus 8 grams of fiber.
Pictured recipe: Greek Yogurt with Fruit & Nuts
7. Greek yogurt
7-ounce container = 20 grams of protein
Greek yogurt contains more protein than regular yogurt, so it provides much more protein than an egg, with 20 grams per 7-ounce serving. Probiotic yogurt is excellent for breakfast; try a parfait with berries and granola, or add it to your smoothie.
Pictured recipe: Peanut Butter Filled Energy Balls
8. Peanut butter
2 tablespoons. = 7.7 grams of protein
Modest and classic, peanut butter makes up more than half of a PB&J sandwich. It actually provides a nice boost of protein for toast, noodles, smoothies and oatmeal, providing just over 7 grams per serving. For a protein-rich snack, spread peanut butter on apple slices or celery sticks.
Pictured recipe: Sprouted grain toast with peanut butter and banana
9. Sprouted grain bread
2 slices = 8 grams of protein
Most of us don't think of bread as a protein source, but it does have some. Some whole wheat breads contain 3 to 5 grams per slice. Make a sandwich on sprouted grain bread and you'll get 8 grams of protein (and that's not including the filling in it). Sprouting grains brings out their natural sweetness and nutty flavor, and the texture of sprouted grain breads is quite chewy. Look for these loaves in the freezer section of your supermarket, as they are sometimes stored there to maintain freshness.
Pictured recipe: Quick bread with few carbohydrates
10. Pumpkin seeds
1 oz = 8.5 grams of protein
Pumpkin seeds, or pepitas, are protein-rich seeds. Snack them on their own or add them to muffins, trail mixes or quick breads. A 1-ounce serving of pumpkin seeds contains 8 grams of protein and also provides zinc, which supports your immune system, and magnesium, a mineral that keeps your heart healthy.