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Vary Your Protein Routine

Vary Your Protein Routine

Protein foods include seafood, lean meats, poultry, eggs, beans, peas, and lentils, nuts, seeds, and soy products. Use these tips to make a variety of protein food choices.

Include protein in your snack

Try peanut or nut butter as a dip for apple or celery slices, or as a spread on whole-grain crackers. A hard-cooked (hard-boiled) egg with a dash of pepper also makes a good protein snack.

Keep seafood on hand

Canned seafood, such as salmon, tuna, or crab is quick to prepare and enjoy. Canned items also store well.

Add protein to your salad

Grilled chicken or shrimp adds tasty protein to a salad of mixed greens. Chickpeas or black beans are delicious, budget-friendly options, too.

Take protein on the go

Pack a mixture of unsalted nuts and sunflower seeds for a crunchy snack. Add some dried fruit like raisins, cranberries, or chopped dates for a touch of sweetness.

Get creative with beans, peas, and lentils

Make chili or stews with kidney or pinto beans, have a bowl of split pea soup for lunch or dinner, or enjoy lentils as a side dish. Check online for recipe ideas.

Serve up lean meat

Broil lean beef cuts like sirloin, top round, or flank steak. Sliced into strips, they’re great over greens, in a sandwich, or as is.

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MyPlate.gov is based on the
Dietary Guidelines for Americans, 2020-2025

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