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For when you’re in a rush, grab a glass of kefir from the fridge. Kefir is considered a drinkable yogurt that is loaded with high quality protein – 14 grams per cup. It's 99.9 percent lactose free, high in vitamin D and has more probiotics than yogurt. Not to mention, it's incredibly delicious, tart-like, and typically comes in various flavors.

Protein: 10-14 grams per cup