1. Greek Yogurt (Plain, Non-Fat)
🧴 Protein: ~17g per 170g (1 small cup)
✅ Thick, creamy, gut-friendly — great for smoothies or breakfast bowls!
2. Cottage Cheese (Paneer)
🧀 Protein: ~14g per 100g
✅ Excellent vegetarian source, great in curries, salads, or grilled snacks.
3. Lentils (Cooked)
🥣 Protein: ~18g per 1 cup (cooked)
✅ Plant-based protein powerhouse, rich in fiber and iron.
4. Tofu (Firm)
🍱 Protein: ~10–15g per 100g
✅ Vegan-friendly and versatile—grill, sauté, or scramble it like eggs!
5. Chicken Breast (Cooked)
🍗 Protein: ~31g per 100g
✅ Lean and complete protein with minimal fat.
6. Fish (e.g., Tuna or Salmon)
🐟 Protein: ~22–25g per 100g
✅ Also high in omega-3s, heart-healthy, and satisfying.
7. Chickpeas (Cooked)
🥙 Protein: ~15g per 1 cup
✅ Great for hummus, salads, or roasted snacks.
8. Tempeh
🍛 Protein: ~19g per 100g
✅ Fermented soy product, rich in protein and gut-friendly microbes.
9. Whey Protein (1 Scoop)
🧬 Protein: ~20–25g per 1 scoop (~30g powder)
✅ Quick, absorbable, ideal for pre/post-workout shakes.
