9 FOODS WITH  MORE PROTEIN THAN AN EGG TO BOOST YOUR MEALS 

"Extra firm and firm tofu are great for stir fries and when you want the tofu to maintain its shape,".

Tofu

Canned black beans with no added sodium are a great shelf-stable way to pump up your protein while also boosting your iron and fiber—they last for two to five years unopened.

Black Beans

When paired with whole wheat bread, this is a complete meal that provides 8 grams of protein—and it doesn't matter if you choose crunchy or smooth.

Peanut Butter

Fresh, frozen or canned, salmon is a protein powerhouse, with almost 19 grams per 3 ounces. "Whether you choose farmed or wild, it is up to you,".

Salmon

This seed is categorized as a whole grain, and aside from boasting 8.14 grams of protein in a cooked cup, it also provides manganese, phosphorus, magnesium, folate and thiamin.

Quinoa

Cottage cheese packs 11 grams of protein into a one-cup serving, but the health benefits don't stop there. "It also provides calcium, numerous B vitamins, selenium, iodine and phosphorous,".

Cottage Cheese

Hop off the regular yogurt train because the health benefits of Greek yogurt are unmatched—7 ounces of lowfat plain Greek yogurt contains 19.9 grams of protein.

Greek Yogurt

"While many people reach for the breast because it's leaner and a little higher in protein than the thigh, thighs can also fit into a healthy diet and tend to be more flavorful,"

Chicken

In addition to the 7 grams of protein per half-cup, chickpeas also pack in 6 grams of belly-filling fiber.

Chickpeas

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