Protein accounts for more than 70 per cent of the calories in cottage cheese, with 11g in every 100g serving – along with just 3.4g carbs. It's particularly high in casein, a slow-digesting dairy protein, which makes it the perfect bedtime snack. In fact, eating 30g around 30 minutes before you nod off has a positive effect on muscle quality and metabolism, research from Florida State University found.
Tricky to say but easy to cook, tempeh is made from fermented soybeans. It's a complete protein, and a rich source of minerals like iron, manganese, phosphorus, magnesium and calcium, says Haigh. 'As well as being nutrient-dense, tempeh provides you with probiotics, which protect your gut health,' he adds. 'Due to the importance of the gut-brain axis, harbouring a healthy gut helps protect mental health.'
No time to meal prep? Grab a pouch of tuna, salmon, trout, sardines or mackerel from the nearest supermarket to bolster your best protein foods. Not only is fatty fish an exceptional source of high-quality protein, but it also provides a rare dietary hit of vitamin D, and is one of the most concentrated sources of heart-healthy omega-3 fatty acids EPA and DHA. Rip the top off and dig in.
A somewhat surprising entry on our list of the best high protein foods, oats contain around 5.3g protein per 40g bowl – far higher than most other grains. Most of the carbohydrates in oats are beta-glucans; a supremely healthy form of soluble fibre that lowers your cholesterol levels, especially the 'bad' LDL type. 'This versatile grain is a good plant-based source of iron, which is essential for the production of red blood cells,' says Hobson. 'Top onto yoghurt or combine with milk for an extra protein boost.'
Super convenient with no need for refrigeration, jerky has the busy man's back. Gram-for-gram, it contains more protein than chicken – 10g per 30g portion – and more than twice the amount of vitamin B12, which helps your body to metabolise proteins and fats, and turns carbohydrates into sugar for your body to use as energy.
With 15g protein in every 100g portion, 'prawns are a great low-calorie option, packed full of vital micronutrients like B vitamins, which are vital for supporting the nervous system and energy metabolism,' says Haigh. They're also rich in calcium and iron, 'which are important in the blood clotting and formation', and selenium, a powerful antioxidant.
Your average large egg contains 6g protein, 72 calories and just 0.6g carbs. They contain all nine essential amino acids in a balanced ratio – so your body can make full use of them – along with a little bit of almost every nutrient you need. They make portion control easy for even the most reluctant of meal preppers. Just boil, cool, and go.
Sometimes referred to as 'hemp hearts', hemp seeds are derived from the hemp plant Cannabis sativa. But before you get any ideas, they contain only trace amounts of THC. With 9.5g protein per 30g serve, more than 25 per cent of their calories are protein – similar to beef – and like quinoa, they're a complete source. 'They're also a useful source of omega-3 fatty acids,' says Hobson.
One of the best protein foods going, each 100g portion of turkey contains 30g protein and a mere 0.1g carbs. It's a particularly rich source of B vitamins, particularly B3, B6, and B12, packing up to two thirds of your daily requirements into just a few thick slices. The bird needn't be consigned to Sunday dinner – for a nutritious weekday snack, try wrapping wafer-thin roast turkey slices around a wedge of avocado.
Almonds are one of the richest sources of vitamin E, providing one third of your daily intake and 6g protein in every 30g portion. In a study by the University of South Australia, participants who scoffed a handful of almonds every afternoon for four weeks dropped fat and build muscle, despite not making any other dietary changes.