Tofu, which is made from soybeans, has 21.8 grams of protein per half-cup serving and is thus a complete plant-based protein.
Black beans in a can, without added salt, are a fantastic source of protein, iron, and fiber, and they may be stored for up to five years unopened.
This is a balanced meal with 8 grams of protein when combined with whole wheat bread; the texture of the bread doesn't make a difference.
Salmon, whether fresh, frozen, or canned, is a great source of protein since it contains over 19 grams per 3 ounces.
Amidor recommends buying pre-rinsed quinoa since the seed has a bitter exterior layer that is removed during the washing process.
"It also provides calcium, numerous B vitamins, selenium, iodine, and phosphorous," explains Amidor.
"Live, active cultures make Greek yogurt easier to digest for lactose-intolerant people, and it has less lactose than milk," explains Amidor.
"While many people reach for the breast because it's leaner and higher in protein than the thigh, thighs can fit into a healthy diet and are more flavorful," .