12 g per 3 oz
Made
from soybeans, this low-cal, versatile
protein will take on any flavor,
from Asian
to barbecue.
Fish and shellfish
Protein content: 28 g per 4 oz
Whether it's salmon, halibut, or tuna, seafood is a great. Aim for 3 to 5 servings a week.
Pseudograins
Protein content: 5-9 g per 1 cup (cooked)
grainlike seeds (quinoa, amaranth, and buckwheat) have more protein than traditional grains.