Protein shakes are a convenient go-to for many people trying to meet their daily protein goals. But relying too much on them can get repetitive and sometimes expensive. Thankfully, many whole foods provide just as much—if not more—protein per serving, along with a wide range of essential nutrients that support overall health.

Here are 17 delicious and nutritious protein-packed foods that can help power your day and nourish your body—no shaker bottle required.

1. Cottage Cheese – 23.5g per cup

Cottage cheese is a protein superstar, delivering over 23 grams per cup. It’s incredibly versatile—you can enjoy it on its own, mix it with fruits for a sweet snack, or blend it into savory dishes like scrambled eggs, dips, or even pancakes. It’s also rich in calcium, B12, and selenium, supporting bone health, red blood cell production, and immune function.

2. Canned Tuna – 20.1g per 3 oz

Canned tuna is shelf-stable, budget-friendly, and packed with protein. One 3-ounce serving gives you just over 20 grams of lean protein. It’s perfect for quick meals like tuna salad, tuna wraps, or mixed into a high-protein pasta. It’s also low in carbs, making it ideal for keto or low-carb diets.

3. Chicken Breast – 26g per 3 oz

Skinless, boneless chicken breast is one of the most protein-rich foods available, with 26 grams of protein per 3-ounce cooked serving. It’s also low in fat and a source of B vitamins, zinc, and selenium. Grill it, bake it, shred it into salads or sandwiches—it's a lean, clean, and powerful protein choice.

4. Shrimp – 20.4g per 3 oz

Shrimp are small but mighty when it comes to nutrition. Besides offering over 20 grams of protein per serving, they’re rich in vitamin B12 and selenium, and contain astaxanthin—a potent antioxidant known for its anti-aging properties. Add shrimp to stir-fries, tacos, or leafy green salads for a satisfying meal.

5. Ground Turkey – 25.3g per 3 oz

Ground turkey is a lean protein that rivals beef and chicken. With over 25 grams of protein per 3-ounce serving, it’s excellent for making meatballs, burgers, or high-protein chili. It's also rich in B6 and zinc, which help boost metabolism and support immune health.

6. Canned Salmon – 19.6g per 3 oz

Canned salmon isn’t just a protein source—it’s a nutritional powerhouse. Along with almost 20 grams of protein, it delivers heart-healthy omega-3 fatty acids (DHA and EPA), vitamin D, B12, and selenium. Mix it into salads, make salmon patties, or serve it with crackers for a quick lunch.

7. Greek Yogurt – 25g per cup

Greek yogurt is thicker and creamier than regular yogurt, but it’s also much higher in protein—25 grams per cup. It also offers a healthy dose of calcium, probiotics, and potassium. Enjoy it with fruit and honey, or use it as a creamy base for dips and smoothies.

8. Edamame – 18.5g per cup

These young soybeans are perfect for plant-based diets. A cup of cooked edamame offers 18.5 grams of protein along with fiber, folate, and vitamin K. Add them to grain bowls, salads, or snack on them plain with a sprinkle of sea salt.

9. Seitan – 15g per 3 oz

Made from wheat gluten, seitan is a chewy, meat-like plant protein that packs 15 grams of protein per 3-ounce serving. It’s ideal for vegans and vegetarians who want a hearty meat substitute. Use it in stir-fries, sandwiches, or as a replacement for grilled meat.

10. Navy Beans – 19.7g per cup

Navy beans are small white beans that deliver big on nutrition. With nearly 20 grams of protein per cup, they’re also packed with fiber, iron, magnesium, and folate. Add them to soups, stews, or make a creamy bean dip for a filling snack.

11. Tempeh – 19.9g per 100g

Tempeh is a fermented soybean product with a firm texture and earthy flavor. It’s loaded with plant protein and also offers prebiotics, iron, manganese, and magnesium. Slice and sauté tempeh for sandwiches or cube it into stir-fries.

12. Protein Bars – ~17g per bar

While not all protein bars are created equal, many provide a convenient 15–20 grams of protein. Choose bars with simple ingredients and no added sugars. They’re great for on-the-go snacks or a quick post-workout bite.

13. Lentils – 17.9g per cup

Lentils are legumes that cook quickly and offer nearly 18 grams of protein per cup (cooked). They’re also rich in iron, fiber, zinc, potassium, and folate. Add them to soups, salads, or serve them over rice for a meat-free protein boost.

14. Sardines – 22.6g per 3.75 oz can

Sardines might be small, but they’re protein powerhouses with over 22 grams per can. They also provide omega-3s, vitamin D, calcium, and B12. Try them on toast, tossed into pasta, or enjoyed with lemon and herbs.

15. Chicken Liver – 20.8g per 3 oz

Organ meats like chicken liver are highly underrated. Besides 20+ grams of protein, they provide loads of vitamin A, B12, folate, and iron. Sauté with onions, add to fried rice, or blend into pâté for a gourmet touch.

16. Beef – 23.5g per 3 oz

Beef is one of the most protein-dense red meats, with 23.5 grams per serving. Choose lean cuts like sirloin or ground beef to keep saturated fat in check. Beef is also rich in iron and zinc, key for oxygen transport and immunity.

17. Cod – 19.4g per 3 oz

Cod is a mild, white fish that’s low in fat and rich in protein. Each 3-ounce serving provides just under 20 grams of protein. It’s also a source of B vitamins, selenium, and phosphorus. Bake it with lemon, or use it in fish tacos.

Final Thoughts

Protein shakes have their place, but they aren’t your only option. Whole foods like chicken breast, Greek yogurt, lentils, and tuna offer more than just protein—they also deliver valuable nutrients that support your body’s daily needs. Whether you're an athlete, someone trying to lose weight, or just looking to eat better, incorporating a variety of these foods into your meals can help you hit your protein targets while improving your overall nutrition.