Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
Nuts and seeds
It's a good idea to change up your protein foods. For instance, you could have salmon or other fish that's rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.
How much protein are you getting? Here's how many grams of protein are in these foods:
1/2 cup low-fat cottage cheese: 14
3 ounces tofu, firm: 13
1/2 cup cooked lentils: 9
2 tablespoons natural-style peanut butter or almond butter: 8