VCU HR Well-Being blog

Giving VCU employees the wellness resources they need to be healthy both on and off campus

Protein is an essential component of any balanced diet. Protein helps muscles recover after workouts. It works to prevent osteoporosis and similar conditions. It provides overall feelings of fullness, which in turn lead to better concentration, positive thinking, and energy.

Eggs are one of the most popular sources of protein, and they have about six or seven grams of this component. But just eating eggs can get boring, so what are your other options?

Greek Yogurt – has 24 grams of protein in one single cup – that’s roughly as much as you’ll find in four eggs!

Sardines – they’re chock full of great components and nutrients that practically elevate them to a superfood.

Edamame – one single serving provides you with an impressive 26 grams of protein and they also have calcium, iron, and fiber.

Cottage Cheese – just one half of a cup of this creamy item will give you a good 8 grams more protein than an egg

Tofu – is full of protein and also has vitamin B1, Zinc, Magnesium, and Copper and an average serving only has 90 calories.

Chickpeas – One cup has 15 grams of protein and they are packed with Vitamin B6, Zinc, Folate, Magnesium, Fiber, and Iron

Shrimp – Three ounces has a surprising 20 grams of protein! Just remember to eat them simply without adding calories.

Hemp Seeds – have amino acids and 11 grams of protein and very low in calories.

Quinoa – this special grain is a wonderful source of protein and has all the essential amino acids that exist!

Dried Pumpkin Seeds – are an easy snack and have a whopping 10 grams in just 1/4 of a cup.

Watermelon Seeds – don’t spit them out – they are full of protein, zinc, iron and magnesium!

Almonds – an ounce of these small nuts provides 6 grams of protein and also boast an impressive number of vitamins – 12 in all – as well as loads of minerals.

Chicken – you probably already knew this but a serving around the size of your palm will provide you with 25 grams of protein.

Mozzarella and Cheddar Cheese – are packed with protein and are also a great source of heart-healthy fats, when eaten in moderation.

Sprouted Grain Bread – two slices should give you around 10 grams of protein.

Peanut Butter – two tablespoons give you more protein than you could ever hope to get from an egg. Trying mixing some in to a smoothie or toss noodles with it!

Lentils – are inexpensive and healthy with 18 grams of protein and lots of fiber, iron, and other vitamins and minerals.

Tuna – just 3 ounces of raw tuna has around 20 grams of protein and a can of tun will give you 32 grams with just 140 calories.

Black Beans – don’t need to be cooked to enjoy – just open a can, drain, rinse and add them to any meal – 1/2 a cup provides about 7 grams of protein.

Jerky – most people don’t think of jerky when they think of healthy foods but these dehydrated meats are packed with proteins and make for a great snack!

VCU’s HR Work/Life has upcoming sessions on eating healthy – keep an eye on the training website to sign up!

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