Guide

The best sources of low-calorie protein are lean meats, fish, egg whites, low-fat dairy, legumes, tofu, and protein-rich vegetables per serving.

The best source of protein for breakfast is a mix of whole foods that gives you 20–30 grams of protein in your first meal.

Post-workout protein works best as 20–40 g of high-quality complete protein from foods like whey, eggs, dairy, lean meat, or tofu.

The best protein sources for hair are lean meats, fish, eggs, dairy, legumes, nuts, and seeds that supply complete and varied amino acids.

For IBS, the best protein sources are low FODMAP foods like plain meat, fish, eggs, firm tofu, lactose-free dairy and portions of nuts and seeds.

The best source of protein for elderly adults is a mix of soft, high protein foods like eggs, dairy, fish, lean meat, and beans spread across the day.

For most people with diabetes, lean meats, fish, eggs, beans, and tofu give steady protein without big swings in blood sugar.

Great protein foods include lean meats, fish, eggs, dairy, legumes, soy, nuts, and seeds that fit your budget and lifestyle.

Many of the best sources of protein and calcium are simple foods like dairy, tofu, canned fish with bones, beans, nuts, and leafy greens.

After gastric sleeve, the best protein sources are whey or plant protein shakes at first, then soft eggs, Greek yogurt, fish, and tender meats.