10 Quick & Easy Healthy Proteins

Protein is one of the most important nutrients you can eat. It is the basis on which all your body’s cells are built and it is used every time they need to be repaired.  Therefore, supplying your body with the best proteins possible should be high up on your priorities list.

Unfortunately, today’s fast-paced modern lifestyle makes it difficult to be selective about the foods you eat. With work, family, friends, social commitments, and hobbies, there is very little time left over to think about which proteins are best.

The good news is that in this article I have made selecting healthy proteins a whole lot easier for you by listing ten of the best protein sources around. Not only is each food packed with protein and full of nutrients but each one also takes minutes at the most to prepare. So if you want to improve the quality of the proteins you eat but simply don’t have the time, pick a few foods off this list and start incorporating them into your diet today.

1) Almonds

Protein In Almonds:

  • 22.1g of protein per 100g.
  • 7.6g of protein per quarter cup.

Almonds are one of the quickest and easiest healthy snacks available. Not only do they provide you with good amounts of protein but they are also rich in copper, magnesium, manganese, monounsaturated fat, phosphorus, vitamin B2 and vitamin E. Adding almonds to your day takes less than a minute. Simply keep a bag close by and tuck in whenever you feel a little hungry.

2) Beef

Protein In Beef:

  • 25.9g of protein per 100g.
  • 38.9g of protein per 150g serving.

Beef often gets a bad reputation with people claiming that it is too fatty to be part of a healthy diet. However, the truth is that beef is an excellent source of natural fats, protein, selenium, vitamin B12, and zinc. It definitely has a part to play in a healthy, nutritious diet. One of the quickest ways to add beef to your diet is by cooking up a medium-rare steak. Simply pre-heat a frying pan with extra virgin olive oil, fry the beef for a couple of minutes on each side and it’s good to go.

3) Cheese

Protein In Cheese:

  • 24.3g of protein per 100g.
  • 6.1g of protein per 25g serving.

Cheese is another food that people many people don’t believe can be part of a healthy diet. Whilst it is very high in calories and needs to be consumed in moderation, cheese is also an excellent source of protein and a number of other important nutrients including calcium, iodine, phosphorus, and selenium. To add cheese to your diet just grate a small amount then sprinkle it on any salad or a hot meal.

4) Chicken

Protein In Chicken:

  • 31g of protein per 100g.
  • 46.5g of protein per 150g serving.

Chicken is the world’s primary source of animal protein and when you look at its nutritional profile it’s easy to see why. Not only does it provide you with plenty of protein but it also gives you large amounts of choline, phosphorus, vitamin B3, vitamin B6, and selenium. One of the best ways to add chicken to your diet and save time is to bake a large portion of chicken breasts in the oven, chop them up into individual servings, freeze the additional servings then defrost them as and when you need them.

5) Eggs

Protein In Eggs:

  • 12.6g of protein per 100g.
  • 6.3g of protein per average-sized egg.

Eggs are an extremely healthy fast food. Not only are they a brilliant source of protein but they are also packed with over 10 different vitamins and minerals. When it comes to eating eggs you have plenty of quick and easy options. Boiled eggs, fried eggs, poached eggs, scrambled eggs, and omelets can all be prepared in under five minutes.

6) Natural Greek Yogurt

Protein In Yogurt:

  • 7.3g of protein per 100g.
  • 18g of protein per cup.

Greek yogurt is a great snack with a slightly tart taste. It’s also jam-packed with calcium, iodine, molybdenum, phosphorus, potassium, vitamin B2, vitamin B5, vitamin B12, and zinc. If you like the taste of Greek yogurt then it can be eaten directly from the pot or alternatively you can add fruit, honey, nuts, or seeds to give it added flavor and texture.

7) Pumpkin Seeds

Protein In Pumpkin Seeds:

  • 30.2g of protein per 100g.
  • 9.8g of protein per quarter cup.

Pumpkin seeds are a surprisingly filling snack that provides your body with plenty of protein. They are also packed with copper, iron, magnesium, manganese, phosphorus, and zinc. Although eating pumpkin seeds might seem a little odd, they are actually pretty easy to add to your day. Simply pick up a bag in the supermarket and eat them directly or add them to yogurt to give it a crunchy texture.

8) Salmon

Protein In Salmon:

  • 23.4g of protein per 100g.
  • 35.2g of protein per 150g serving.

Salmon is an extremely versatile fish that can be eaten hot or cold. It contains over 10% of the RDA for 10 different vitamins and minerals plus it contains high levels of omega 3 essential fatty acids. One of the best ways to quickly add salmon to your diet is in the form of smoked salmon which can be eaten straight from the packet as a snack or used to add some flavor to salads.

9) Soy Beans

Protein In Soy Beans:

  • 16.6g of protein per 100g.
  • 28.6g of protein per cup.

Soybeans are one of the most nutrient-packed vegetables around. They contain high levels of protein and contain more than 25% of the RDA for over 10 different essential nutrients. The best part is they go with almost any food and can be quickly added to salads or used to complement fish and meat.

10) Tinned Tuna

Protein In Tinned Tuna:

  • 30g of protein per 100g.
  • 36g of protein per 120g tin.

Tuna is one of the few tinned foods that are quite good for you. Not only is it a fantastic source of protein but it is also rich in magnesium, phosphorus, potassium, selenium, vitamin B1, vitamin B3, and vitamin B6. The fact that it’s tinned makes it extremely quick and easy to serve. Just open the tin cup, pour it over a salad or some vegetables and it’s ready to eat.


With a little planning and preparation, you can make sure every single meal you eat contains high-quality proteins. The best part is all this can be done without taking up too much of your time. So if you’ve always made the excuse that you are too busy to eat healthily, now is the time to change. Preparing an omelet takes around five minutes out of your day. Cooking up a batch of chicken takes less than 30 minutes out of your week. No matter how busy you are, you should be able to find the small amount of time it requires to start eating quality proteins.

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