11. Eggs: 13g Protein (26% DV)
Eggs are a great way to boost your protein, and can be cooked up and eaten by themselves, or used as part of a larger dish. No matter how you get them, eggs will provide you with an assortment of vitamins and minerals.
The great debate over whether to eat the yolk or not is settled when it comes to getting more protein. You’ll want to eat both the yolk and the white to get all of the protein you can from the egg, as each contains similar amounts of protein. The reason the debate exists is due to the fat that’s in the yolk, and whether it’s worth eating the fat to get the protein and other benefits of eggs.
You can’t get the lion’s share of vitamins and minerals without eating the yolk, so while it’s good to keep an eye on your egg intake, you’ll want to eat the entire thing for the most protein and nutrients. Those looking to lose weight while at the same time building muscle may want to go with egg whites, but then switch to whole eggs once their goal weight is achieved.
Tips for eating more: Eggs can be made in several different ways depending on what you’re in the mood for. Hard-boiled eggs are perhaps the most portable, while classic standbys like scrambled and over easy make it easy to keep things interesting.