Protein is a key nutrient for the body being the essential building blocks for the tissue, which also serves as an energy source. Protein is rich in amino acids which is a must have in your daily diet, to prevent protein energy malnutrition. These nutrients are essential for growth and maintenance, for vital body organs, even hair and skin. Here are the top protein rich foods in milk and dairy products. Greek yogurt: It is high in protein compared to regular yogurt and boasts probiotic bacteria and calcium for the bones. Some flavored yogurts will have more sugar, almost double the content as compared to plain yogurt. Milk: A standard staple in any diet, the average person consumes more than 20 gallons of milk a year. Milk has a concentrated content of about 8 grams of protein per cup, with fat soluble nutrients like vitamin D. A rich and highly reliable source. Eggs: Naturally high in proteins and essential amino acids, this classic breakfast food is the best source of protein be it scrambled or boiled, fried or microwaved. Eggs boast a protein content of 6 grams per egg. Cheese: High in fats, but also high in proteins. Cheese may not be the number one when compared to dairy products consumed daily, but it packs a whopping 14 grams per half cup serving making it a rich source for proteins.

Protein plays an important part to build body muscle and provides strength. It is essential that we have a protein-rich diet to avail various benefits. Here is a list of high-protein foods that can also taste delicious and appetizing. Chicken breast One most common form of high-protein food known to people is chicken breasts. These are easy to cook and taste delicious as well. You can either roast it and put the chicken breast in salad, or simply make a sandwich or eat it without any add-ons. Eggs Eggs are one of the most known protein-rich foods and whole eggs are the healthiest foods available. It is interesting to know that whole eggs are high on protein, whereas egg whites are complete protein. So, if you’re planning for a strict protein diet, then stick to egg whites alone. Eggs can be prepared differently and still taste delicious. Some of the ways that you can prepare eggs are as hard scrambled, soft scrambled, boiled egg sandwich, etc. Cottage cheese Unlike other types of cheese, cottage cheese is low in fat and calories and is considered as one of the prominent high-protein foods. There are some other types of cheeses that are high in protein such as parmesan, mozzarella, cheddar, to name a few.

Proteins are an essential source of nutrients and amino acids, for muscle growth and maintenance. But you don’t necessarily have to be a non-vegetarian to ensure a proper protein intake, the reason being most protein rich sources apart from dairy are meat or seafood based. Vegetarian substitutes are just as rich in protein compared to their meaty counterparts. Here is a list of top high protein vegetarian foods. Vegetables like broccoli, spinach, asparagus, artichoke and many other leafy vegetables contain a decent amount of protein, up to 5 grams per cup. Also, fruits like guavas, bananas, mulberries, blackberries contain an average 3 grams of protein per cup. Nuts and various seeds are a rich source of protein, in addition to fiber, healthy fats, vitamins minerals and other vital nutrients. Nuts pack about 5 to 7 grams of protein per oz. Oats may not be a rich source of protein compared to nuts or fruits and vegetables, but still pack a considerable punch when compared to wheat or rice. Oatmeal is a favorite breakfast amongst many other variants, helping you incorporate a balanced protein intake in your vegetarian diet. Milk is a rich source of protein but when substituted with soy milk, it is a great alternative to cow’s milk.