Fish such as salmon, sardines, trout, and mackerel provide high-quality protein along with omega-3 fatty acids.

Omega-3 fats may help:

Health organizations generally recommend eating fish at least twice per week.

4. Greek Yogurt and Fermented Dairy

Greek yogurt contains more protein than regular yogurt and also provides calcium, probiotics, and vitamin B12.

Potential benefits include:

Choose plain varieties to avoid excess added sugar.

5. Nuts and Seeds

Almonds, walnuts, pumpkin seeds, chia seeds, and flaxseeds provide healthy fats, plant protein, magnesium, and antioxidants.

They make nutritious snacks and can be added to:

Although calorie-dense, moderate portions fit well into a healthy eating plan.