We’re totally on team chicken breast.
It’s incredibly lean and full of protein, but every once in a while, you might get bored of eating what feels like the same meal.
Switching things up will prevent dinner boredom and ensure you’re getting a wide range of nutrients into your weekly meals.
So when you can’t stomach one more piece of grilled poultry, go for these seven high protein picks that beat out the 31g of protein that each 99g chicken breast contains.
Go for these satiating shellfish.
170g of raw prawns—what works out as 12 to 18 large prawns—ring up at 144 calories and 34 grams of protein, says Martha McKittrick, R.D., a nutritionist in New York City and blogger at City Girl Bites.
“It’s also a myth that you have to avoid prawns if you have high cholesterol,” she says.
Rather than bathed in butter, enjoy them with a squeeze of fresh lemon and dill or just dusted with black pepper to keep empty calories at bay.
A big bowl of cottage cheese (about 160g) offers up 35g of protein.
“This is a great option because it’s so versatile,” says Weisenberger. Go sweet by mixing in fruit and nuts, or savoury with tomatoes, fresh basil and a few cracks of black pepper, she suggests.
To pick the best-for-you brand, says Weisenberger, look for those without fillers like modified food starch to get the most protein per serving.
This eco-friendly, low-mercury fish is often found around Northern Australia. A portion that’s just over six ounces will net you more than 31 grams of protein.
It’s also an impressive source of heart-healthy omega 3 fatty acids. “I always have some in my freezer,” says Virginia-based Jill Weisenberger, R.D.N., C.D.E., author of The Overworked Person’s Guide to Better Nutrition.
“The beauty of frozen fish fillets is that they defrost so quickly in a bowl of cold water. Once I’m out of my work clothes and ready to cook, the fillets are ready for me, too.”
READ: HOW TO POWER YOUR WORKOUT WITH PLANT BASED PROTEIN
You can make a protein-enhanced meal-replacement smoothie—no protein powder required—by throwing the following into a blender: 128g soy milk, 28g pistachios, 28g hemp seeds, 128g fresh or frozen spinach and one banana, says Sharon Palmer, R.D.N., author of Plant-Powered for Life.
You’ll top out at 31g of protein, plus you’ll get a dose of veggies, healthful monounsaturated fatty acids and omega 3s, plus complex carbs.
Now that’s a power drink.
This article originally appeared on Women’s Health US.
Cooking tonight? Try these easy vegan recipes, these healthy dinner recipes or read all about the best protein powders for women.