20 Easy Gut-Healthy Dinners That Are High in Protein (2025)

FAQs

What to eat as protein for dinner? ›

About 3 ounces of chicken, salmon, 90-percent lean ground beef, or 1 cup of cooked beans or lentils will help you reach a 20-gram protein mark. Some appropriate high-protein snacks include: 1 cup of 1 percent milk fat cottage cheese. one slice of bread with peanut butter and a glass of 1 percent milk.

eggs. dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese) nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds. legumes and beans – all beans, lentils, chickpeas, split peas, tofu.

Though most fruits are low in protein, a few types are higher in this nutrient than others. Guava, avocado, jackfruit, passionfruit, blackberries, apricots, pomegranate arils, kiwis, and cherries are among the highest protein fruits you can eat and may help you reach your daily protein needs.

Green peas are at the top of the list of the most protein-filled vegetables. Technically, they're legumes, but many of us consider them vegetables because of their bright green color and delicate flavor. You might be surprised by their protein content, though: a cup of green peas contains about 8 grams of protein.

For athletes or high-performance individuals, high levels of tryptophan in foods help calm their bodies and prepare them for sleep. Tryptophan can be found in food high in protein. These include Chicken, Egg, Cheese, Fish, Peanuts and Peanut Butter, Pumpkin and Sesame Seeds, Milk, Turkey, Tofu, And Soy.

When you supplement with casein, the level of amino acids and the protein synthesis in your body peak within three to four hours. Because of casein's slow digestion rate, it is usually recommended to take before going to bed.

What are good gut snacks? ›

The foods that fit the bill are nuts and nut butter. Other good-for-your-gut snacks include hummus and vegetables, and protein shakes made with plant-based protein. EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Lean cuts of meat like skinless chicken, turkey, and fish are easier to digest than red meats due to their low fat and fiber content. Salmon is a great source of protein and omega-3 fatty acids, which are essential for maintaining heart health.

Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest-quality protein sources. You can also get essential amino acids from plant-based foods.