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Tofu is a plant-based protein made from soybeans. A half-cup amount of tofu has 21.8 grams of protein. 

1. Tofu

Soft tofu can be battered, sauteed, or pureed, while silken tofu can be used in smoothies, blended, and sauces.


Black beans in a can with no extra salt are a great way to get more protein, iron, and fiber. 

2. Black Beans

They can stay on the shelf for two to five years without being opened.

Black Beans

Who doesn't like a good old-fashioned peanut butter and jelly sandwich? With whole wheat bread.

3. Peanut Butter

In just two tablespoons, you'll also get about 20% of your daily recommended amount of niacin, 8% of your daily fiber, and 10% of your daily vitamin E.

Peanut Butter

Salmon is a great source of protein, with almost 19 grams per 3 ounces, whether it's fresh, frozen, or dried.

4. Salmon

It's up to you whether you want farmed or wild.


This seed is a whole grain, and a cooked cup of it has 8.14 grams of protein, as well as manganese, phosphorus, magnesium, folate, and thiamin.

5. Quinoa

The white, red, black, and rainbow types all taste the same and have the same amount of nutrients. Use our tips and tricks to learn how to cook quinoa.


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