Cracking open a hard-boiled egg for breakfast and moving on with your morning is tempting, especially if you’re tight on time, but doing so will probably leave you hungry sooner than you’d like. That doesn’t mean that you have to forgo them, though. Instead, keep eggs handy for high-protein snacking, or pair them with another protein source for a complete meal. That could be two scrambled eggs with a quarter cup of Greek yogurt—which will add a couple grams and make them fluffier. Or add a poached egg to a salad that also has edamame, cheese, and beans, three other protein-rich ingredients. You can also try these original egg-bite recipes, which add other ingredients to the mix to make sure your final product has at least 15 grams of protein.
6. Chickpeas
We at SELF are famous fans of chickpeas, mainly for their high-fiber content and the fact that they’re endlessly versatile. That being said, their protein content leaves a little to be desired—you’ll get just seven grams of the stuff from a half-cup serving, says Peruvemba.
Again, the trick to reaping the protein benefits of an ingredient like this is to pair it with other protein-rich food for a fully satisfying meal, or enjoy it solo but in snack form. Peruvemba’s partial to hummus with chips or veggies. Pairing it with a cup of quinoa, plus spices and veggies, will also put you firmly over the 15-gram protein mark.
7. Yogurt
Yogurt can be a good source of protein, but it depends on which one you choose, says Peruvemba. For instance, plain, traditional yogurt contains just under six grams per six-ounce serving, while you’ll get more than double from the same amount of Greek yogurt.
Still, she adds that it’s a good idea to pair it with other foods since protein and fats are all you’re really getting from yogurt, tasty as it may be. Including fiber and complex carb-rich ingredients, like nuts, seeds, and fruit, will ensure you stay nice and full until your next meal. Might we suggest this savory, protein-packed Greek yogurt bowl that’s ready in 10 minutes?
8. Brussels Sprouts
Vegetables in general don’t have much protein, says Harbstreet. But some, like brussels sprouts, have a tad more than others—three grams per one cup serving in this case. That’s not nothing, but it’s not a ton either.
So add them to a meal where protein is already present (think in a baked chicken dish or with a salad that has cheese, eggs, and edamame). That way, you’ll get a bit more of that essential nutrient—and a little closer to your goal of eating more veggies everyday, she says.
9. Bone Broth
A huge myth in the nutrition world is that you can replace entire meals by just drinking bone broth—that somehow this liquid will deliver all the protein you need to feel full, but that’s just not true; it isn’t a suitable meal in its own right, says Harbsteet.
While the exact amount of protein varies depending on the brand, the average bone broth contains just 10 grams of protein per one and one-half cup. “That’s not too shabby, but it’s not the quick-fix elixir many proponents claim it is,” she adds. Instead of drinking it on its own, you’ll benefit way more from its protein content by combining it with other protein-rich ingredients, whether that’s using it to cook quinoa, in a stew with beans, or as the base for a rich pasta sauce.
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