6 Sources of Protein to Keep You Full for Longer

It’s tough to stick to a healthy eating plan if you feel hungry all the time. That’s why it’s so important to get enough protein in your diet. Not only does it help your body build tissue and muscle, but it also helps keep you full for longer.

To help ward off those mid-day hunger pangs, try adding some of these nutritious protein sources to your meals. You’ll be far less likely to be tempted to snack at the vending machine or bakery if your stomach isn’t growling.

Pink Lentils

These protein powerhouses contain 25 grams of protein per serving, and are surprisingly delicious and super easy to prepare. Just simmer them in a pot of hot water for about 20 minutes, then add them to your favorite vegetable or fish dish. Another great protein-rich option is garbanzo beans, with 19 grams of protein per serving.

Peanut Butter

Peanut Butter Healthy Protein Source

There’s a good reason that PB&J sandwiches are a school lunch staple. Just two tablespoons of peanut butter contain eight grams of protein. If you’re susceptible to snacking after breakfast, apple slices dipped in peanut butter are a portable, healthy snack that you can easily eat at the office or on the go.


Tilapia is an incredible source of protein. Just one serving contains 21 grams. It’s got a very mild flavor, making it a great choice for those who don’t like the fishy flavor of seafood. Since it’s versatile, it can be added to almost any type of dish or cuisine. Check out some of our favorite Tilapia recipes here.

Greek Yogurt

greek yogurt breakfast protein source

With 17 grams of protein per six ounce serving, Greek yogurt is an excellent way to start your day. Greek yogurt contains far more protein than regular yogurt. Be sure to skip the flavored versions, as they often contain high amounts of added sugar.


All soy-based products such as tofu and soy milk come from the soybean. Also known as edamame, it’s a green bean that can be eaten straight from the pod. Half a cup of shelled, boiled soybeans contains 15 grams of protein and can be served hot or cold. Try them sprinkled with your favorite spices for an easy snack, or add them to your salads or pasta dishes.


Pumpkin Sunflower Seeds Healthy Protein Source

It’s amazing how much protein a little seed can pack. Just one ounce of pumpkin seeds contains nine grams of protein, while an ounce of sunflower seeds has six grams. Seeds can be sprinkled on top of almost any dish, but you can also snack on them as-is.

If you’re looking for a way to beat snack cravings before they begin, add these six protein sources to your diet. They’ll help keep you full for longer while also helping you get enough protein in your diet. For tips on how to buy the best protein, check out our list on what to look for.

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