What Foods Are Good Sources Of Protein?

Protein is an absolutely essential nutrient that needs to be included in everyone’s diets, whether you’re looking to take advantage of its muscle-building benefits, or you’re simply looking to burn those extra calories and shed those unwanted pounds.

Protein can help improve multiple bodily functions, from producing hormones and antibodies, to building tissue, cells and muscle. Increasing your protein intake as part of a new fitness training routine is vital if you want better results, but it’s very important to eat the right amount and the right kind of protein, to truly reap the health benefits.

With this in mind we’re going to give you a run down of some of the best sources of protein out there, so that you can start incorporating them more into your diet…

Fish & seafood

Fish and seafood are considered one of the best protein rich sources around, and they’re typically low in fat. All fish is full of omega-3 fatty acids, which are essential to the body and can provide numerous nutritional benefits. Including, reducing your blood pressure, soothing your skin, boosting your memory, and even decreasing the risk of certain conditions like asthma, irritable bowel syndrome, and cancer.

Salmon is probably the best of the bunch when it comes to packing in the protein, nutrients and heart-healthy omega-3 fatty acids – it’s even known as a superfood, despite being slightly higher in fat than other varieties.

White meat poultry

As well as having less saturated fat than red meats, white meat poultry such as chicken and turkey, are excellent sources of healthy lean protein.

Chicken in particular is chock full of protein, and skinless chicken is a great source of niacin, which is important for overall good health. Niacin can help the body turn food into fuel, improve cholesterol levels, the immune system, and cognitive function, as well as lower cardiovascular risks.


Eggs pack in an amazing range of nutrients, whilst being crammed with vitamins, minerals, good fats, and of course loads of high quality proteins.

They are amongst the best sources of protein for any diet, and they also contain the important nutrient choline, which actually contributes to better brain health and metabolism regulation. The yolk contains vitamin-E, which helps fight free radicals and improve the skin, along with powerful antioxidants that can even help protect your eye health.

Enjoying eggs for breakfast can lead to fat loss, due to the fact they contain only race amounts of carbohydrates, but a lot of protein.


Tofu is derived from soya, and is a great plant-based protein source that’s constantly increasing in popularity. It’s an incredibly versatile ingredient, which is chock-full of amino acids, iron, calcium and other micronutrients.

As well as having a high amount of protein, tofu also contains all eight essential amino acids that the body can’t produce on its own. If you suffer from lactose intolerance, then adding tofu to your diet can give you access to a strong source of calcium, as well as iron, and other minerals, like manganese, selenium and phosphorus.

Yogurt, milk & cheese

Dairy foods can be great for protein intake, as milk, cheese and yogurt can contain a combination of both whey and casein protein, which include all essential amino acids.

Yogurt can work for many people who have some lactose intolerance, as most of the lactose is removed. And as well as dairy foods being rich in protein, they’re ofcourse loaded with valuable calcium, and many are fortified with vitamin D.

Beans and legumes

Beans and legumes are a hugely popular heart-healthy protein source, and are a prominent addition to many people’s diets around the world. They are considered to be some of the most versatile and nutritious foods available, and contain complex carbs, fiber, iron, and potassium.

There’s plenty of health boosting, high protein beans and legumes to choose from, including lentils, soybeans, split peas, limas, black beans, white beans and kidney beans. All these examples and more provide a rich amount of nutrients, antioxidants, vitamins and minerals.

If you’re looking to increase your protein intake and improve your overall diet with a rich variety of healthy and nutritiously balanced meals, then Prep Perfect is here for you.

We’re all about helping you achieve your health goals, by delivering freshly prepared, ready-to-eat meals directly to your door.

Take a look at our Gourmet Menu, Meal Plans or our Mixed Maintenance Meal Plan today, and get started on your path to improving your diet, as well as getting healthier and happier.