Protein is an essential part of your diet. Including enough in your daily meals helps maintain your weight, protect your bones and muscles, and even reduce your risk of diabetes.

Expand your daily diet with this list of delicious, nutritious, healthy foods that are high in protein.


Beans, also called legumes, are an excellent source of plant-based protein. Black beans, soybeans, garbanzo beans, and lima beans are just a few members of this heart-healthy food family.

Beans are low in calories, inexpensive, and can be incorporated into many recipes. They contain essential nutrients including folate, antioxidants, and dietary fiber. It’s the fiber that keeps you feeling full and satisfied.  

Combine beans with grains or nuts for an even better protein boost.


Meat is an excellent source of protein. Poultry offers a reduced-fat, satisfying alternative to red meat. Choose lean white meat like chicken breasts and avoid the higher-fat thighs and drumsticks.

White meat poultry also contains other healthy nutrients. You’ll get vitamin B12, iron, and zinc with your delicious meal. You may have heard of tryptophan. Chicken and turkey have plenty of this amino acid that is linked to more serotonin and improved mood.  


Nuts are one of the most convenient sources of protein out there. Their combination of protein and fiber keeps you satisfied and full.

Nuts are also nutritional superstars. Different nuts contain different nutrients and levels but most are loaded with antioxidants. These compounds fight cell-damaging free radicals and may even help lower harmful cholesterol levels.

Nuts can be high in calories and fat, so choose wisely. Some of the healthiest nuts include almonds (high in vitamin E), walnuts (high in copper and manganese), and pistachios, which are lower in fat than other nuts and have impressive amounts of thiamine and vitamin B6.


Fish is another source of satisfying protein with a host of other nutritional benefits. It’s called brain food for a reason – omega-3 fatty acids. These heart-healthy compounds may protect your brain against memory loss and other cognitive issues.

 Lean white fish is low in fat and calories, while fattier fish like salmon is higher in omega-3s. Eat fish in moderation. It can be high in mercury. Stick with six ounces or so per week.


Eggs have taken a lot of heat for being high in cholesterol. They are high in cholesterol, but that does not mean that they cause high cholesterol in people. Most people can eat them without raising their blood cholesterol levels.

Eggs are packed with protein. There are 6 grams in a single large egg, as much as an ounce of steak. They also contain heart-healthy omega-3 fatty acids, antioxidants important for eye health, and an abundance of other nutrients.

Protein Satisfaction

At SAVOR, we love satisfying, filling, high-protein foods. And we love preparing them for you. Let us worry about planning and cooking, you just enjoy the results. 

Contact us today to start your SAVOR experience.