1. Quinoa

1 cup cooked quinoa = 8 g protein

This whole grain is packed with protein, offering 8 grams per cup. Quinoa is a unique plant-based complete protein, providing all essential amino acids. Additionally, it contains 5 grams of healthy fiber per cup and cooks quickly.

2. Tofu

1/2 cup = 22 g protein

Tofu is a protein-rich option for vegans and vegetarians, offering 22 grams of protein per half cup. It's versatile, serving as a blank canvas for various flavors and dishes. Scramble it with spices and spinach for breakfast, include it in a stir-fry, or try silken tofu in smoothies.

3. Cheddar cheese

1 ounce = 6.8 g protein

An ounce of Cheddar cheese provides nearly 7 grams of protein, surpassing an egg. Although cheese is often criticized for its saturated fat and sodium content, it's healthier than previously thought. Enjoy it as a snack or part of an awesome cheese board.

4. Almonds

1 ounce = 6 g protein

Despite their high fat content, almonds offer heart-healthy fats and keep you full. A 1-ounce serving provides 6 grams of protein. Add slivered almonds to salads or spread almond butter on toast.

5. Black beans

1/2 cup = 8 g protein

Black beans are a great protein source, whether used in tacos, soups, or dips. A half cup of cooked black beans contains 8 grams of protein. Other legumes offer similar amounts: lentils provide 8 grams, chickpeas 9 grams, and kidney beans 6.7 grams. Beans deliver both protein and fiber, making them a great dietary addition.

6. Chickpea pasta

2 ounces = 14 g protein

Bean pastas are changing the perception of pasta as a protein source. Made from bean flours, chickpea pasta offers a protein- and fiber-rich meal. Though its texture differs from wheat pasta, it pairs well with sauces. A 2-ounce serving provides 14 grams of protein and 8 grams of fiber.

7. Greek yogurt

7-ounce container = 20 g protein

Greek yogurt is richer in protein than regular yogurt, delivering 20 grams per 7-ounce serving. Probiotic-rich yogurt is perfect for breakfast—try it in a parfait with berries and granola, or blend it into a smoothie.

8. Peanut butter

2 Tbsp. = 7.7 g protein

Peanut butter, a classic and versatile spread, provides a protein boost to various dishes. It offers just over 7 grams per serving. For a protein-rich snack, spread it on apple slices or celery sticks.

9. Sprouted-grain bread

2 slices = 8 g protein

Though often overlooked, bread can be a protein source, with whole-wheat varieties offering 3 to 5 grams per slice. Sprouted-grain bread provides 8 grams of protein for two slices. Sprouting grains enhances their natural flavor and texture. Find these breads in the freezer aisle to maintain freshness.

10. Pumpkin seeds

1 ounce = 8.5 g protein

Pumpkin seeds, or pepitas, are rich in protein. Enjoy them as a snack or add them to muffins, trail mixes, or quick breads. A 1-ounce serving contains 8 grams of protein and provides zinc and magnesium, which support immune and heart health.