“Protein is essential for building and repairing every cell in your body,” says registered dietician and founder of FullWell Fertility, Ayla Barmmer. “It supports the creation of enzymes and hormones, boosts immune function, and helps transport nutrients.” Still, despite knowing this, I often find it challenging to meet my daily protein goals.
I know I’m not alone: Whether or not they know it, many women suffer from protein deficiency. “Inadequate protein intake can have widespread negative effects on the body, impacting multiple systems and functions,” says Barmmer, reeling off a list of symptoms I’m eager to avoid, including feeling weak, reduced strength, brittle hair and nails, reduced ability to fight infection or illness, and mental fog.
When it comes to how much protein you need, the nutritionist shares some simple rules:
If you’re a sedentary adult, aim for 1g of protein for every kilogram you weigh; if you’re an active adult, make that 1.6g to 2.2g for every kilogram you weigh; and if you’re over the age of 65, 1.2g to 1.5g for every kilogram you weigh. So if you weigh 72.5 kilograms, you’ll be aiming for around 145g of protein a day. Phew.
In an attempt to step up my own protein game, Barmmer compiled a list of foods for me to eat as often as possible – and I’m sharing it with you. Because 2026 is the year of protein.
Fish
Not all fish contains the same amount of protein. The four with the highest protein count are tuna (24g of protein per 100g serving of ahi tuna), salmon (26g in a 100g serving), cod (19g of protein in a 100g serving), and mackerel (25g of protein in a 100g serving).
Hemp seeds
These seeds may be tiny, but they are surprisingly mighty. Two tablespoons of hemp seeds has just as much protein as two egg whites – along with all nine essential amino acids (a rarity), omega-3 and omega-6.
Eggs
“Eggs should absolutely be part of your weekly rotation, but you want to make sure to eat the egg with the yolk,” says Barmmer. In a large egg, you’ll get 6g of protein. “Eggs also have a good dose of brain-, liver-, and gallbladder-supporting choline.”
Green peas
Something green! Cooked green peas support eye and bone health (thanks to vitamins C, K and A) plus a lot of fibre and almost 9g of protein per cooked cup. When it comes to protein, they’re on a par with foods like eggs, but they have less fat and more fibre.
Quinoa
If you’re gluten-free, plant-based or on a whole food diet, quinoa should be a big part of your meals. “This grain-like seed is one of the few complete plant protein sources providing about 8g per cup,” says Barmmer. “It’s rich in magnesium and fibre as well.”
Greek yoghurt
Thicker and creamier than regular yoghurt (because it’s fermented for longer), Greek yoghurt’s health benefits far surpass the natural variety. “From a nutrition perspective, Greek yoghurt typically has significantly more protein, often twice as much, and fewer carbohydrates than regular yoghurt,” explains NYU Langone Health clinical nutritionist Heather Hodson. It’s also a fantastic source of calcium, which helps maintain strong bones and teeth.
Soy milk
This milk alternative (made from soy beans) comes fortified with minerals and vitamins and is on a par with the regular milk when it comes to protein, at about 8g per cup.
Cottage cheese
Cottage cheese is big on social media right now. “Just half of a cup of cottage cheese can provide between 12g and 16g of protein,” Barmmer says. “It contains casein, a slow-digesting protein that supports muscle repair and growth.” It’s a filling, calcium-rich option.
Pork
You need to think lean (as in, lean cuts) if you’re eating pork for its protein benefits. Different cuts and preparations have between 20g and 24g of protein per serving.
Powders
Protein powders or collagen peptides are a useful addition to your diet if you’re looking to up your intake. “Collagen peptides are a convenient, bioavailable, and effective way to support your body’s collagen needs – particularly as production naturally declines with age,” Barmmer says. “Adding them to your diet can help maintain youthful skin, strong joints and overall connective tissue health.”
Protein powders, on the other hand, can help you hit your protein goal for the day. Look for ones with minimal ingredients, as some additives can upset the stomach microbiome, potentially causing digestive issues.
Beef
“The debate on the sustainability of beef is nuanced and requires a separate discussion, but if you look solely at the nutrition quality, it’s really difficult to top beef,” Barmmer says. “It’s one of the most nutrient-dense sources of protein available, and is a great idea to include in weekly meal plans.”
Parmesan cheese
Jessie Inchauspé (better known as the Glucose Goddess), is known to carry this cheese around in her bag as a snack. And for good reason: Parmesan has a lot of calcium and about 11g of protein per ounce. However, it is also high in fat and sodium, so keep that in mind.
Nut butter
“While they can and should be part of your rotation, don’t expect things like peanut butter to be a significant protein source in your diet,” Barmmer says. “They will give a small boost, but it simply requires too much in terms of volume and calories to reach your protein needs with them. For example, it would take 679 calories worth of peanut butter (seven tablespoons) to equal 175 calories of an 85g serving of lean beef.
