10 protein-packed foods to help you stay full and energized all day

Protein gives you the energy you need to power through the day without crashing in the middle of your afternoon slump. The only problem? Protein can be tough to get into your diet, especially if you’re used to eating more carb-heavy foods (think bread and pasta). But don’t worry; there are plenty of protein-packed food options that will help keep you going strong! Here’s 10 protein-packed foods to help you stay full and energized all day long!

1) Chia Seeds

Chia seeds are one of the most underrated superfoods. They're high in fiber, low in calories, and contain several essential nutrients like calcium, iron, magnesium, vitamin A, manganese, phosphorus, potassium, copper and omega-3 fatty acids. Add a tablespoon or two of chia seeds to your morning cereal or yogurt for extra protein without adding any fat. You can also make homemade energy bars with them! Just mix together 1/2 cup of oats, 1/2 cup raisins, 2 tablespoons of ground flaxseed, 2 tablespoons cocoa powder, 1 teaspoon cinnamon, 1 teaspoon vanilla extract and 2 tablespoons water. Combine it all in a bowl and press it into an 8 x 8 inch pan before refrigerating until set. Finally slice into bars for easy snacks on the go!

2) Edamame Beans

Edamame beans are a great source of plant-based proteins. They're also high in fiber, which helps keep your digestive system healthy. And because they're low in calories, they can be added to just about any dish without throwing off the calorie count. There's no need to boil edamame beans before eating them—simply remove the pods from their shells, pop them into your mouth, and enjoy!

Studies have shown that people who eat a bowl of edamame with their meal consume less food than those who don't.

You can purchase shelled edamames frozen at most grocery stores.

3) Broccoli

Broccoli is a versatile vegetable that can be eaten raw or cooked. It's low in calories, high in fiber, and contains plenty of nutrients like folate, vitamin C, vitamin K, calcium, and iron.

Broccoli also contains a unique compound called sulforaphane which has been shown to have anti-cancer properties. Broccoli sprouts are especially potent sources of sulforaphane. Other cruciferous vegetables like cauliflower and Brussels sprouts contain sulforaphane as well. You can easily add these vegetables to your favorite salads, soups, pasta dishes, etc.

4) Almonds

Almonds are a great go-to for a healthy, filling snack. Not only are they high in protein and fiber, but they're also a good source of vitamin E. The almonds will keep you satisfied for hours, so you won't have to worry about overeating or snacking throughout the day. In addition to keeping your belly full, almonds can provide benefits such as reducing stress and improving mood. They can even be used as an acne treatment!

This is a delicious choice for those looking for snacks that will boost energy levels without weighing them down.

Almonds may not sound like your typical snack food at first, but there's no reason why this tasty nut should be left out from your diet.

5) Tofu

Tofu is a great option for those looking for a plant-based protein. It's made from soybeans and comes in a variety of textures, making it easy to cook with. Plus, tofu is low in calories (around 110 calories per half cup) so it won't make you pack on the pounds. And since it takes less than 10 minutes to prepare, there's no reason not to try this food! Salmon: Salmon is high in Omega 3s which help improve brain function and can reduce inflammation. Plus, one 4 ounce serving only has 115 calories!

6) Greek Yogurt

Greek yogurt is a great way to get your daily dose of protein. It's also a good option for anyone who is looking for a good source of calcium. Greek yogurt provides double the amount of protein than regular yogurts and has more than twice the amount of calcium than other types of yogurts. Plus, it comes in different flavors such as vanilla, strawberry, and blueberry. Studies show that eating low-fat dairy products like greek yogurt can lead to weight loss and weight management.

Greek yoghurt makes an excellent base for breakfast parfaits with oatmeal, granola, fruit and nuts. You can make homemade greek yoghurt by straining plain whole milk through cheesecloth or paper towels overnight into a new container (just like making sour cream).

7) Hummus

Hummus is made from chickpeas, garlic, olive oil, tahini (sesame seed paste), lemon juice, salt, pepper and a bit of cumin. It's perfect for dipping with pita chips or raw vegetables. This Mediterranean favorite is a great source of plant-based protein as well as healthy fats. Hummus also contains folate and potassium which are important for energy production. If you're feeling adventurous, try making your own hummus at home! Recipes abound on the internet but this one has been proven popular among my clients: Add one can drained chick peas to food processor along with 3 cloves of minced garlic, 1 teaspoon of ground cumin, 1 tablespoon tahini (sesame seed paste) 2 tablespoons fresh squeezed lemon juice and 1⁄2 teaspoon sea salt. Purée until smooth.

8) Quinoa

Quinoa is a complete protein which means it contains all nine essential amino acids. This makes it a great source for vegetarians looking for a meatless option, but it's also very beneficial for those who eat meat. Quinoa is one of the few plant-based proteins that contain lysine, an amino acid that our bodies can't produce on their own. It's also gluten free, making it safe for those with celiac disease or gluten sensitivities. The best part about quinoa? It's quick and easy to prepare. Check out these 25 delicious recipes for quinoa dishes!

9) Tempeh

Tempeh is a traditional soybean food originating in Indonesia. It's made by a natural culturing and controlled fermentation process that produces a high quality soybean product with good nutritional value. Tempeh has a firm texture and earthy flavor that makes it an excellent meat substitute for vegetarian meals, or can be lightly seasoned to stand on its own in sandwiches, salads, stir fry's, soups or stews. It can also be crumbled into ground beef recipes or chopped into small pieces and cooked until crispy to make the perfect tempeh bacon!

10) Lentils

Lentils are a powerhouse of nutrition with an extremely low glycemic index (GI), which means they won't spike your blood sugar. This makes lentils great for weight loss, diabetes prevention, and more. Lentils are also high in plant-based protein, fiber, folate, iron, magnesium, phosphorus and potassium. One cup of cooked lentils contains 18 grams of carbohydrates with only 2 grams of fiber. With such little calories per serving, lentils are one of the best choices if you're trying to lose weight. Eggs: Eggs contain nearly every nutrient we need: fat, protein, vitamins A, D and E, selenium and riboflavin. Plus eggs have the highest biological value for any animal source food according to World Health Organization guidelines. One large egg contains about 6 grams of total fat with less than 1 gram being saturated fat and no cholesterol!