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20 High-Protein Foods That Are Perfect for Growing Kids

Protein is essential for your child’s growth and development. It helps build strong muscles, bones, and tissues while supporting their immune system and overall health.

Incorporating high-protein foods into your kid’s diet ensures they get the nutrients they need to grow strong and healthy. From animal-based proteins to plant-based options, there are plenty of delicious foods to choose from.

Here are 20 high-protein foods that will give your child the fuel they need for growth and development.

Eggs

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Eggs are a powerhouse of protein and essential nutrients. They are versatile, easy to prepare, and contain all nine essential amino acids needed for muscle growth.

Chicken Breast

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Chicken breast is a lean source of protein, perfect for growing kids. It’s low in fat and packed with essential amino acids that help build strong muscles.

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Greek Yogurt

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Greek yogurt is an excellent source of protein and calcium. It’s a delicious snack that also promotes healthy bones and supports your child’s growth.

Lentils

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Lentils are a plant-based protein rich in fiber and essential minerals. They are a great option for vegetarian kids and provide steady energy for growth and development.

Quinoa

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Quinoa is a complete protein, meaning it contains all essential amino acids. It’s also packed with fiber, vitamins, and minerals that help support overall health.

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Tofu

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Tofu is a fantastic plant-based protein, especially for vegetarian or vegan kids. It’s versatile and can be used in a variety of dishes while delivering a solid protein punch.

Salmon

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Salmon is high in protein and omega-3 fatty acids, which are important for brain development. It’s a great food for promoting healthy growth and cognitive function.

Almonds

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Almonds are a protein-packed snack that also contains healthy fats. They’re perfect for supporting muscle growth and keeping kids full between meals.

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Cheese

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Cheese is a great source of protein and calcium. It can be incorporated into various meals or snacks, helping to build strong bones and muscles.

Beef

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Beef is rich in protein, iron, and zinc, which are crucial for growth and development. It helps build strong muscles and supports overall health in growing kids.

Beans

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Beans are an excellent plant-based source of protein, fiber, and iron. They are versatile and can be included in various dishes to promote healthy growth.

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Cottage Cheese

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Cottage cheese is packed with protein and low in fat. It’s a delicious, nutrient-dense snack that supports muscle growth and development.

Turkey

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Turkey is a lean meat that provides high-quality protein with low fat. It’s a healthy choice to keep your child energized and support their growth.

Peanut Butter

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Peanut butter is a kid-favorite protein source that’s rich in healthy fats. It’s perfect for fueling energy and promoting growth when paired with whole grains or fruits.

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Edamame

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Edamame, or young soybeans, are an excellent plant-based protein. They make a fun and nutritious snack that helps support muscle growth in kids.

Milk

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Milk is a traditional source of protein and calcium, essential for growing bones. It’s an easy way to boost your child’s protein intake daily.

Chia Seeds

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Chia seeds are packed with protein, fiber, and omega-3 fatty acids. They’re perfect for sprinkling on yogurt, oatmeal, or smoothies for an added protein boost.

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Shrimp

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Shrimp is a lean source of protein and essential nutrients like iodine. It’s a delicious and healthy option to include in your child’s meals for growth.

Pumpkin Seeds

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Pumpkin seeds are a crunchy, protein-packed snack. They’re also rich in magnesium, supporting muscle function and overall growth.

Hummus

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Hummus, made from chickpeas, is a plant-based protein with fiber and healthy fats. It’s a great dip for veggies or spread for sandwiches, making it easy for kids to enjoy.

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