10 Meals That Include Whey Protein

Whey protein is likely one of the hottest sorts of protein dietary supplements available on the market. It’s produced from milk and has a excessive focus of branched-chain amino acids (BCAAs), that are vital for muscle progress and restoration.

10 Meals That Include Whey Protein

1. Greek Yogurt

Greek yogurt is a thick, creamy kind of yogurt that’s full of protein. A single cup (245 grams) of nonfat Greek yogurt offers 22 grams of protein, which is about 44% of the Each day Worth.(2)

2. Cottage Cheese

Cottage cheese is one other dairy product that’s wealthy in whey protein. It’s additionally supply of casein protein, which is digested extra slowly than whey and should assist promote muscle progress.

A 1-cup (226-gram) serving of low-fat cottage cheese accommodates 28 grams of protein, or 56% of the DV.

3. Eggs

Eggs are one of the vital nutrient-dense meals on the planet and are a superb supply of high-quality protein. A big egg accommodates about 6 grams of protein, or 12% of the DV.(3)

4. Salmon

Salmon is a fatty fish that’s full of vitamins, together with protein. A 3-ounce (85-gram) serving of cooked salmon offers about 17 grams of protein, or 34% of the DV.(4)

5. Rooster Breast

Rooster breast is a lean, high-protein meals. A 3-ounce (85-gram) serving of cooked rooster breast accommodates 26 grams of protein, or 52% of the DV.(5)

6. Beef

Beef is one other wonderful supply of high-quality protein. A 3-ounce (85-gram) serving of cooked floor beef offers 21 grams of protein, or 42% of the DV.(6)

7. Cow and Goat Milk

Milk is an efficient supply of whey and casein protein. A cup (240 ml) of entire cow’s milk accommodates 8 grams of protein, whereas the identical quantity of goat’s milk accommodates 9 grams.(7)

8. Protein Powder

Protein powder is a concentrated supply of protein that’s typically utilized in shakes and smoothies. Whey protein powder is especially standard. A typical serving offers 20–25 grams of protein.

9. Quinoa

Quinoa is a plant-based meals that’s excessive in each protein and fiber. A 1-cup (185-gram) serving of cooked quinoa offers 8 grams of protein. Quinoa can be supply of the important amino acid lysine.

10. Lentils

Lentils are a kind of legume that’s excessive in fiber and protein. A 1-cup (198-gram) serving of cooked lentils accommodates 18 grams of protein. Lentils are additionally supply of iron and folate.

Whey protein is a high-quality protein that’s discovered in lots of frequent meals. When you’re trying to improve your consumption, contemplate including extra Greek yogurt, cottage cheese, eggs, salmon, rooster breast, beef, or milk to your weight loss plan.