20 High Protein Healthy Foods You Should Be Eating!

Dear Davey,

I really don’t like the taste of protein powder, so I’ve been looking at other ways to increase my protein intake. What are some healthy high protein foods that I can include in my diet?


DSC_8067It’s no secret that protein powder doesn’t taste great. But it’s important to remember that you’re eating it for other reasons than flavor. It’s fuel for your body.

Having said that, there are certainly plenty of other options for increasing your overall protein intake. Here are a few of the healthier options that I’d recommend:

  1. Quinoa (24 grams protein / 1 cup, uncooked)
  2. White beans (47 grams protein / 1 cup, raw)
  3. Peanut butter (8 grams protein / 2 tablespoons)
  4. Edamame (17 grams protein / 1 cup, cooked)
  5. Tofu (20 grams protein / 1 cup)
  6. Seitan - wheat-meat (18 grams protein / 3 oz serving)
  7. Dry roasted mixed nuts (14 grams protein / half cup)
  8. Raw almonds (15 grams / half cup)
  9. Lentils (18 grams protein / 1 cup, boiled)
  10. Chicken (43 grams protein / 1 cup, cooked)
  11. Canned tuna (42 grams protein / 1 can)
  12. Tilapia (26 grams protein / 100 grams fillet)
  13. Salmon (20 grams protein / 100 grams fillet)
  14. Octopus (30 grams protein / 100 gram serving)
  15. Tuna (30 grams protein / 100 gram fillet)
  16. Halibut (23 grams protein / 100 gram fillet)
  17. Turkey breast (34 grams protein / 1 serving)
  18. Eggs (6 grams protein / 1 egg)
  19. Plain Greek yogurt (17 grams protein / 1 container)
  20. Cottage cheese (11 grams protein / 100 gram serving)

If you have any suggestions for protein-packed healthy foods, share them in the comments below!


P.S. For more nutrition tips, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Brandon Caviness says:

    Is getting protein from powders and supplements really that good for you? Shouldn’t you arrive to get your vitamin and protein intake from food as opposed to supplements as often as possible?

  2. Brandon Caviness says:

    *strive… curse my auto correct!

  3. Hey Davey

    Have come across a problem I am hopeful you can help me with.
    I eat less than thirteen hundred calories daily and have noticed online that everyone says eating less than 1300 calories is a bad thing.
    Find that I’m reaching the daily recommended amount of nutrition. Normally meet these specs from my current eating habits. (Fat 18g, Carbs100g, Fiber32g+, protein80g, sugar60g-estimate or as low as possible)
    (Currently Eat : Spinach, Refried beans, Canned Tuna, Filet Tuna, Peanut butter, Chicken, String beans, bananas, Grapes, Turkey, Peanuts, Raisins, Almond Milk, Carrots, Celery, Bell Peppers, Onion, Egg Whites.)
    How do I bridge the calories without messing up the rest of my diet? Is it okay to go over on protein or is another part of nutrition before for this? Maybe a food that would work better for the need?

    If it helps Im: 6’3 200lbs 25yo

    PS- I am allergic to dairy and wheat options. Any suggestions are greatly welcome and I would be very thankful.

    Thank you!

    JPW <3 🙂

    • Jonathan, I searched for a long time for a protein shake that I could enjoy that would help supplement my dietary needs and not compromise my calorie intake. I have a gluten sensitivity, and I can’t tolerate lactose either. I am very pleased with the taste of the shakes and they meet my dietary needs as well. The company offers a 30 day money back guarantee. The shakes are highly digestible with 22 grams of plant-based protein, 8 grams of dietary fiber, gluten- and soy-free. No artificial colors, flavors or preservatives. Please visit the website for more information and there is a contact me tab at the top of the page if you would like more information. Good luck on your search.

    • OMG! 6’3″ and eating 1300 Kcals? See a doctor immediately!

  4. *before = better

  5. Screw the powder. Eat real food!

  6. Cool this list, I particularly prefer to consume proteins of real foods than whey protein.

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