Here’s a helpful list of  high-protein foods that you can use as inspiration when trying to get more protein in. I’ll break it into categories so it’s easier for them to make quick choices depending on preference (meat, seafood, vegetarian, vegan, snacks, etc.):

🥩 Animal-Based Proteins

Chicken breast (26g protein per 3 oz cooked)

Turkey breast (25g per 3 oz cooked)

Lean beef (22g per 3 oz cooked)

Pork tenderloin (22g per 3 oz cooked)

Eggs (6g per egg)

Egg whites (3g per white)

Greek yogurt (15–20g per cup, depending on brand)

Cottage cheese (12–14g per ½ cup)

Milk (8g per cup)

🐟 Seafood

Tuna (20g per 3 oz canned in water)

Salmon (22g per 3 oz cooked)

Shrimp (20g per 3 oz cooked)

Cod (20g per 3 oz cooked)

Sardines (21g per 3 oz canned)

🌱 Plant-Based (Vegetarian & Vegan)

Lentils (18g per cup cooked)

Chickpeas (15g per cup cooked)

Black beans (15g per cup cooked)

Edamame (17g per cup cooked)

Tofu (10g per ½ cup)

Tempeh (16g per ½ cup)

Seitan (21g per 3 oz)

Quinoa (8g per cup cooked)

🥜 Nuts, Seeds & Quick Snacks

Peanut butter (8g per 2 tbsp)

Almonds (6g per 1 oz / \~23 nuts)

Pistachios (6g per 1 oz)

Chia seeds (5g per 2 tbsp)

Hemp seeds (10g per 3 tbsp)

Pumpkin seeds (9g per ¼ cup)

Protein bars (varies: 15–25g)

Protein shakes (20–30g depending on powder/brand)

👉 Quick tips you could include:

Add Greek yogurt or cottage cheese as a snack.

Swap rice for quinoa to boost protein.

Keep canned tuna, beans, or protein bars on hand for fast options.

Pair nuts or seeds with fruit for a balanced snack.