Your body requires protein to heal, protect bone health, and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 100-gram serving.

Tuna is very low in calories and fat, which makes it an almost pure-protein food. 85 grams of tuna packs about 25 grams of protein with all of the essential amino acids.

Rich in omega-3 fatty acids, well known for its ability to lower levels of triglycerides and cholesterol in the blood. It is also an excellent source of protein, with a fish of average size providing around 9g of protein and only 55 calories.

Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health.

Mackerel is high with protein (19g protein/ 100g serving) and provides omega-3 fatty acids. The mild taste makes this a great addition to your diet if you want to include more fish in your diet but don't like the strong taste of other types of fish.

Three ounces (85 grams) of roasted, skinless chicken breast will provide you about 27 grams of protein and 140 calories. Studies have shown that eating chicken on a high protein diet can help you lose weight.

Grass-fed beef is a source of several vitamins and nutrients that help your cells fight damage and your body build stronger muscle and cartilage tissue. A 100-gram serving of raw grass-fed beef contains 19.4 grams of protein.

At just 78 calories each, eggs are an efficient, rich source of protein and vitamins. A large egg contains about 6 grams of protein.

Shrimp is an excellent source of protein as they primarily consist of water and protein. 100 grams of cooked shrimp contains 24g of protein.