12 Protein Powerhouses to Supercharge Your Meals

5. Chicken Breast — Lean and Mean

Chicken breast has earned its reputation as a lean protein source, favored by athletes and health-conscious individuals alike. It is low in fat and high in protein, with about 31 grams per 3.5-ounce serving. This makes it an excellent choice for those looking to build muscle or lose weight. Chicken breast is also rich in niacin and selenium, nutrients that support metabolism and immune function. Its mild flavor and tender texture make it a versatile ingredient that can be grilled, baked, sautéed, or roasted. When preparing chicken breast, it's important to avoid overcooking to preserve its juiciness and nutritional value. By incorporating chicken breast into your diet, you can enjoy a protein-rich meal that supports muscle growth and overall health.

6. Tofu — The Vegan Protein Staple

Tofu, made from soybeans, is a staple in vegan and vegetarian diets due to its high protein content and versatility. It provides all nine essential amino acids, making it a complete protein source. Tofu is also rich in calcium, iron, and magnesium, nutrients that are crucial for bone health and energy production. Its neutral flavor allows it to absorb the flavors of marinades and sauces, making it a versatile ingredient in a wide range of dishes, from stir-fries to smoothies. Tofu is also low in calories and fat, making it an excellent choice for those looking to manage their weight. By incorporating tofu into your meals, you can enjoy a plant-based protein source that supports muscle maintenance and overall health.