7 Foods with Protein Than an Egg to Boost Your Meals

Made from soybeans, tofu is a complete plant-based protein that delivers 21.8 grams of protein in a half-cup serving. 


Canned black beans with no added sodium are a great shelf-stable way to pump up your protein while also boosting your iron and fiber—they last for two to five years unopened.

Black Beans

This is a complete meal that provides 8 grams of protein—and it doesn't matter if you choose crunchy or smooth. You'll also get about 20% of your recommended daily amount of niacin

Peanut Butter

Fresh, frozen or canned, salmon is a protein powerhouse, with almost 19 grams per 3 ounces. "Whether you choose farmed or wild, it is up to you," says Amidor


This seed is categorized as a whole grain, and aside from boasting 8.14 grams of protein in a cooked cup, it also provides manganese, phosphorus, magnesium, folate and thiamin. 


Cottage cheese packs 11 grams of protein into a one-cup serving, but the health benefits don't stop there.

Cottage Cheese

Hop off the regular yogurt train because the health benefits of Greek yogurt are unmatched—7 ounces of lowfat plain Greek yogurt contains 19.9 grams of protein.

Greek Yogurt