Protein is unarguably one of the most important diet essentials in everyday intake for everyone. It offers a number of benefits. To begin with, it can help you lose weight as well as contribute to muscle gain. The recommended daily intake (RDI) is 46 grams for women, and 56 grams for men. Nevertheless, fitness experts and nutritionists believe we need to intake way more than what is recommended.

Below are a few tasty foods rich in their protein content:

1. Eggs

Eggs are the healthiest and most nutritious food on the planet. They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.

Whole eggs are high in protein, but egg whites are almost pure protein.

2. Almonds

They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.

3. Chicken breast

Chicken breast is one of the most popular protein-rich foods. If you eat it without the skin, the majority of the calories in it come from protein.

Chicken breast is also very easy to cook and tastes delicious if you do it right.

4. Oats

Oats are among the healthiest grains on the planet. They are filled with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.

5. Cottage cheese

Cottage cheese is a type of cheese that tends to be very low in fat and calories. It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.

6. Greek yogurt

This is a very thick type of yogurt. It tastes delicious, has a creamy texture, and is high in many nutrients. Just ensure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein but contains more calories.

7. Milk

Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant to it. However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein. Milk contains a little bit of almost every single nutrient needed by the human body. It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).

8. Broccoli

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium. Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer. Calorie for calorie, it is high in protein compared to most vegetables.

9. Lean beef

Lean beef is very high in protein, and also tastes delicious. It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.

10. Tuna

Last of just a few high protein foods, tuna is a very popular type of fish. It is low in both fat and calories, so what is left is mostly just protein. Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids.