21.White Beans
Generally speaking, organic white beans are a good way to rack up protein points without having to resort to an animal-based source, says Eades. Whether they're in the form of navy bean soup or eaten as a side dish with dinner, a one-cup serving contains about 16 grams of protein and a hefty amount of thiamine, a vitamin that helps your body metabolize carbs more efficiently. Before you load up your cart, though, make sure you're picking out the right kind of white beans, explains Perlmutter. "A lot of the legumes we are picking up nowadays have been treated with harmful herbicides, so it's important consumers are eating something that is organically-grown and not treated with harsh chemicals.
22.Pumpkin Seeds
Before going to town on the salad you whipped up for lunch, top it off with a small scoop of crunchy pumpkin seeds. Even a tablespoon serving can pack 3 to 5 grams of protein in it. Of course, with the sneaky calorie count — there are about 60 calories per tablespoon — you shouldn't go crazy. Measure out a tablespoon before sprinkling into your bowl.
23.Sun-Dried Tomatoes
While we usually think of tomatoes being loaded with lycopene and other antioxidants, they can also have up to 8 grams of protein. Why not eat 'em raw? Fresh tomatoes are definitely a good source of vitamin A and E, but research suggests that adding heat and oil can help your body better absorb the lycopene in them.
24.Chickpeas
You can't really argue with the numbers here: One cup of garbanzo beans equals a third of your daily protein recommendation and an impressive 19 grams of fiber. Plus, studies have shown that those who added legumes into a low-calorie diet lost about 50 percent more weight than those who didn't because of all the slow-to-digest, plant-based fiber they contain. Our advice? Go for the hummus and baby carrots, but stick to a two tablespoon serving instead of going at it directly from the tub, as it's way too easy to go overboard on the stuff (trust us on that one, we know from experience).
25.Chia seeds
They don't call 'em one of the healthiest superfoods on the planet for nothing. Aside from being rich in anti-inflammatory omega-3s and minerals that maintain bone health (think manganese, magnesium, and phosphorous), these tiny seeds contain about 7 grams of protein in just two tablespoons. And let's not forget about the 11 grams of fiber, either, which experts say causes you to absorb your food more slowly (and thus have better portion control). The best part: You can add 'em to pretty much everything — we're particularly fond of these recipes.
26.Pork Tenderloin
Sadly, bacon should probably still remain a weekend-only treat, but experts say to dig into the pork loin. Assuming you stick to a three- to six-ounce portion (which'll nab you 23 to 30 grams of protein), the meat is great for your waistline — the U.S. Department of Agriculture (USDA) says it's as lean as a skinless chicken breasts with just 3 grams of fat per 6 ounces, and it's a solid source of thiamin, phosphorous, and vitamin B-6, all of which help break down carbs and fat in your body.
27.Lentils
When it comes to protein-packed legumes, at around 20 grams per cup lentils are definitely a must. As Eades points out, they're also high in all sorts of minerals needed to maintain bone health, including magnesium, potassium, iron, folate, copper, and manganese. Oh, and they don't require an annoying pre-soak before eating like other dried beans and legumes. So, lentil soup, anyone?
28.Peanut Butter
Okay, okay, so PB is kind of a calorific way to rack up 9 grams of protein, but studies have shown that if you stick to the two-tablespoon serving size (about 190 calories), the spread can be a helpful weight-loss aid — especially if you eat it in the morning. According to researchers, adding it to your breakfast specifically can help you better distinguish when you're full for the rest of the day, thanks to its ability to moderate glucose levels and control blood sugar spikes. Moreover, you'll be less likely to overeat and actually stay full until lunch time.
29.Cow's Milk
Nut milks like coconut, almond, and cashew are a great way to naturally get some vitamin D (all have about 25 grams per cup), but if we're strictly talking calories and protein here, moo milk is a top-notch source. The stuff has just 86 calories while serving up 8 grams of protein in a cup (as opposed to a measly 1 to 2 grams in the nutty options), says Eades. That said, every glass of milk is definitely not created equally. To make sure you're not being exposed to potentially harmful rBGH hormones or excessive amounts of estrogen — which research suggests is a potential link to prostate and breast cancers — Eades recommends opting for organic fat-free milk from grass-fed cows that have not been treated with hormones to play it safe.
30.Greek Yoghurt
Whether you prefer a dollop on your baked potato or a scoop with fresh fruit in the A.M., you really can't go wrong here — that is, if you side-step the sugary, flavored options, says Eades. Be sure to read your labels carefully: One six-ounce Greek yogurt pack can contain as much as 30 grams of sugar when they have "fruit on the bottom" or are flavored in any way. (For comparison purposes, that's more sugar than you'll find in a Snickers bar.) If you're unsure of which variety to grab, Eades says whichever has the most protein (think 18 to 25 grams) and lowest amount of sugar (6 grams or less) is your winner.
