Tofu Tofu, made from soybeans, provides 21.8 grams of protein every half-cup.
"Extra firm and firm tofu are great for stir fries and when you want the tofu to maintain its shape," he adds.
Black Beans No-sodium canned black beans are a shelf-stable source of protein, iron, and fiber that last two to five years unopened.
It's delicious in chili, rice, or salads and has 6.99 grams of protein per half-cup.
Peanut Butter Who doesn't like a classic peanut butter and jelly sandwich?
Whether crunchy or smooth, this complete meal with whole wheat bread has 8 grams of protein.
Salmon Salmon, fresh, frozen, or tinned, has about 19 grams of protein per 3 ounces.