12 High Protein Foods That Keep You Full and Help You Stop Snacking

If you always feel hungry an hour after eating, you are not alone, and it is not a lack of willpower. Meals built around high protein foods tend to keep you fuller for longer, which makes it easier to skip the chips and cookies between meals. These are simple, affordable foods you can find in any grocery store, and each slide includes an easy way to cook them. For a treat later, browse our dessert galleries..

High Protein Foods Start With Grilled Chicken Breast

When people think about high protein foods, chicken breast usually comes first, and for good reason. It is lean, affordable and works in almost any cuisine, from salads to stir fries. The problem is that most people cook it dry and give up. A quick brine and a hot pan change everything, and suddenly chicken becomes something you actually look forward to eating..

You will need: 2 chicken breasts, 4 cups water, 2 tablespoons salt, 1 tablespoon olive oil, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder and black pepper.

How to make it: Soak the chicken in salted water for 30 minutes, then pat dry. Pound to an even thickness. Rub with oil and spices. Cook in a hot grill pan for 5 to 6 minutes per side until the inside reaches 165°F. Rest for five minutes, then slice.

Greek Yogurt

Greek yogurt is strained, which makes it thicker, creamier and higher in protein than regular yogurt. It works sweet or savory, from breakfast bowls to creamy dips and sauces. Choose plain and add your own fruit and honey to keep the sugar in check. A bowl with berries and granola is one of the easiest ways to start your day with protein.

You will need: 1 cup plain Greek yogurt, 1/2 cup blueberries, 2 tablespoons granola, 1 teaspoon honey and a pinch of cinnamon.

How to make it: Spoon the yogurt into a bowl. Top with blueberries and granola. Drizzle with honey and sprinkle with cinnamon. For a savory twist, skip the fruit and stir in garlic, lemon and dill to make a creamy dip for vegetables.

Eggs

Eggs are one of the cheapest high protein foods you can buy, and they are endlessly useful. Boil a dozen on Sunday and you have grab and go snacks all week. They go into salads, sandwiches and grain bowls, or you can just eat them with a pinch of salt. The trick to easy peeling is an ice bath right after cooking.

You will need: 6 eggs, a pot of water, ice and salt and pepper or everything bagel seasoning.

How to make it: Place the eggs in a pot and cover with cold water. Bring to a boil, cover, turn off the heat and let sit for 10 minutes. Move them to an ice bath for five minutes, then peel. Store in the fridge for up to one week.

Salmon

Salmon gives you protein along with omega 3 fats, and it cooks in about 15 minutes. It has a rich, buttery flavor that even people who say they do not like fish often enjoy. Bake it, pan sear it or grill it. A simple lemon and garlic topping is all it needs to taste amazing.

You will need: 2 salmon fillets, 1 tablespoon olive oil, 1 lemon, 2 cloves garlic, salt and pepper and fresh dill.

How to make it: Heat the oven to 400°F. Place the salmon on a lined pan, brush with oil and season with salt, pepper and minced garlic. Top with lemon slices. Bake for 12 to 15 minutes until it flakes easily. Finish with fresh dill.

Lentils

Lentils are one of the best plant based high protein foods, and they are also full of fiber. They cook in about 20 minutes with no soaking needed. Use them in soups, curries, salads or as a meat substitute in tacos. A bag of dried lentils costs very little and makes many meals.

You will need: 1 cup green or brown lentils, 3 cups water or broth, 1 bay leaf, 1 tablespoon olive oil, 1 tablespoon lemon juice and salt.

How to make it: Rinse the lentils and add them to a pot with the water and bay leaf. Simmer for 20 to 25 minutes until tender but not mushy. Drain, then toss with olive oil, lemon juice and salt. Use warm or cold in bowls and salads.

Tofu

Tofu is made from soybeans and is a complete plant protein, which means it contains all the essential amino acids. Silken tofu is soft and creamy, perfect for cold dishes and smoothies, while firm tofu holds up in stir fries. Served chilled with soy sauce and green onions, it becomes a refreshing, protein packed side dish in minutes.

You will need: 1 block silken tofu, 2 tablespoons soy sauce, 1 teaspoon sesame oil, 1 green onion, 1 teaspoon sesame seeds and chili crisp (optional).

How to make it: Carefully slide the tofu onto a plate. Mix the soy sauce and sesame oil and spoon it over the top. Sprinkle with sliced green onion, sesame seeds and a little chili crisp. Serve cold with rice or as a light snack.

Edamame

Edamame are young soybeans, and they make one of the most fun high protein foods to snack on. Pop the beans out of the pods with your teeth, just like at a Japanese restaurant. They come frozen, cook in five minutes and taste great with a sprinkle of salt. Kids love them too.

You will need: 2 cups frozen edamame in pods, 1 teaspoon flaky sea salt, 1 teaspoon sesame oil and a pinch of chili flakes.

How to make it: Boil or steam the edamame for four to five minutes until bright green and tender. Drain and toss with sesame oil, sea salt and chili flakes. Serve warm and squeeze the beans out of the pods as you eat.

Cottage Cheese and Soft Cheeses

Cottage cheese has gone from diet food to social media star, and it deserves the hype. It is creamy, mild and packed with protein, and soft fresh cheeses like ricotta work in many of the same ways. Spread it on toast, blend it into pasta sauce or eat it with fruit. It is one of the most versatile high protein foods in the fridge.

You will need: 1 cup cottage cheese, 1 cup sliced peaches or pineapple, 1 tablespoon honey and a handful of chopped walnuts.

How to make it: Spoon the cottage cheese into a bowl. Top with fruit, drizzle with honey and sprinkle with walnuts. For a savory version, add cherry tomatoes, cucumber, black pepper and a drizzle of olive oil instead.

Almonds

A small handful of almonds is a perfect snack when hunger hits between meals. They bring protein, healthy fats and a satisfying crunch. Roasting them at home with a little salt and spice makes them taste like a treat. Portion them into small bags so you do not eat the whole jar in one sitting.

You will need: 2 cups raw almonds, 1 teaspoon olive oil, 1/2 teaspoon salt and 1/2 teaspoon smoked paprika or cinnamon.

How to make it: Toss the almonds with oil, salt and spice. Spread on a baking sheet and roast at 350°F for 10 to 12 minutes, stirring once, until fragrant. Cool completely before storing in an airtight jar.

Chickpeas

Chickpeas are a pantry hero. They are full of plant protein and fiber, and one can turns into hummus, curry, salads or crunchy roasted snacks. Roasted chickpeas taste like a crispy snack you would buy in a bag, but they are much better for you. Season them sweet or savory.

You will need: 1 can chickpeas, 1 tablespoon olive oil, 1/2 teaspoon salt, 1/2 teaspoon cumin and 1/2 teaspoon garlic powder.

How to make it: Drain, rinse and dry the chickpeas very well. Toss with oil and spices. Roast at 400°F for 25 to 30 minutes, shaking the pan halfway, until crispy. Let them cool for a few minutes to crisp up more.

Turkey Breast

Turkey is not just for Thanksgiving. Lean turkey breast is a great everyday protein for sandwiches, wraps and salads. Roasting a small turkey breast on Sunday gives you sliced meat for days, without the salt and additives found in many deli meats. It stays juicy if you do not overcook it.

You will need: 1 boneless turkey breast (about 2 pounds), 2 tablespoons butter, 1 teaspoon dried sage, 1 teaspoon thyme, 2 cloves garlic and salt and pepper.

How to make it: Rub the turkey with soft butter mixed with herbs, garlic, salt and pepper. Roast at 375°F for 60 to 75 minutes until the center reaches 165°F. Rest for 15 minutes, then slice thinly for meals all week.

Quinoa

Quinoa is a seed that cooks like a grain, and it is one of the few plant foods with all nine essential amino acids. It has a light, nutty flavor and a fluffy texture. Use it instead of rice or turn it into a colorful salad that keeps well for lunches all week. These high protein foods work even better together, so add chickpeas or chicken.

You will need: 1 cup quinoa, 2 cups water, 1 cucumber, 1 cup cherry tomatoes, 1/4 red onion, 1/2 cup feta, olive oil and lemon juice.

How to make it: Rinse the quinoa and simmer in water for 15 minutes until fluffy. Cool. Chop the vegetables and toss with quinoa, feta, olive oil and lemon juice. Season with salt and pepper and keep in the fridge for up to four days.