Protein Power-Ups: Simple Swaps for a Healthier You, Starting Now

13. The Boost of Cottage Cheese

Cottage cheese isn’t just for dieters—it’s a creamy, protein-rich powerhouse that deserves a spot in every fridge. With up to 25 grams of protein per cup, it’s ideal for muscle repair and satiety. Mild in taste and versatile in texture, it works beautifully in both sweet and savory meals. Try it with berries and honey for breakfast or mix it into pasta and dips for a protein-forward twist. Bonus points for its high calcium content, which supports bone health. Whether you need a post-workout snack or a midnight bite, cottage cheese delivers sustained energy in a spoonful.

14. The Earthiness of Green Peas

Often overlooked, humble green peas are surprisingly protein-rich, offering around 8 grams per cooked cup. They're also packed with fiber, iron, and essential vitamins like B1 and K. Unlike many legumes, peas cook quickly and blend seamlessly into soups, curries, pasta dishes, and even hummus. They bring a sweet, earthy flavor and a pop of color that livens up your plate. Whether mashed into avocado toast or stirred into risottos, green peas are an affordable, easy-to-digest protein swap that’s both kid-friendly and nutrient-dense. Who knew something this small could be such a nutritional overachiever?