Food list

High-Protein Foods

A practical food-first list for building easier breakfasts, lunches, dinners, and snacks.

Vegetarian

Eggs

6g per large egg

Breakfast, snacks, bowls

Vegetarian

Paneer

18g per 100g

Curries, wraps, salads

Vegan

Tofu

12g per 100g

Stir-fries, bowls, scrambles

Vegan

Lentils

9g per 100g cooked

Dal, soups, rice bowls

Vegetarian

Greek Yogurt

10g per 100g

Breakfast, dips, snacks

Non-vegetarian

Chicken Breast

31g per 100g cooked

Lunch, dinner, meal prep

Non-vegetarian

Fish

22g per 100g cooked

Lunch, dinner

Vegan

Beans

8g per 100g cooked

Salads, tacos, bowls

Vegan

Nuts

5g per small handful

Snacks, toppings

Optional

Protein Powder

20-25g per scoop

Convenience when food is not enough

Health Disclaimer

Content on MyProteinCoach is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional for personal health conditions.