Protein is essential for health. It is a macronutrient that our bodies depend on for basic functioning. Without protein, we would wither away into a sloppy mess.

The problem?

Many people think that we need lots of protein and of the animal variety. This leads to serious heart problems, weight gain, and an ironic lack of energy.

For diabetics, this more-is-better approach to protein can be detrimental.

Here are 7 diabetes-friendly protein sources.

#1 Hard-Boiled Eggs

One hard-boiled egg has 6 grams of protein. That’s a lot for a tiny little thing! So grab one or two in the morning to get an energetic start to your day.

#2 Hummus

One tablespoon of hummus contains 1 gram of protein. Luckily, most of us eat hummus by the spoonful. So this turns into a totally clean, high-protein snack. Pair with a plate of veggies, and it’s the ultimate health food.

#3 Nuts

A half a cup of whole almonds has 15 grams of proteins. That is comparable to meat, but has the advantage of offering you fiber, healthy fats, and a whole lot of vitamins and minerals. Pack a half a cup of almonds to take with you and snack throughout the day.

#4 Greek Yogurt

A container of Greek yogurt (about 170 grams) has 17 grams of protein. That’s a massive amount for such a light snack. Plus, Greek yogurt is delicious and pairs well with heart-healthy fruit. Look for the plain version, though. You don’t want to accidentally cancel all the benefits with added sugar and weird flavors.

#5 Fruit and Cheese

An ounce of cheese has about 7 grams of protein. Truthfully, that’s all you need when it comes to a healthy snack. Just a little boost of protein can help keep your blood sugar levels nice and level for at least a few hours. Try to select a pure cheese that isn’t processed to death to really gain the benefits that dairy has to offer!

#6 Cottage Cheese

Just one cup of cottage cheese has 23 grams of protein. If you’re not watching your protein levels, then you may not realize that this is a lot of protein in a single cup of food. Get plain cottage cheese, drizzle with raw honey and toss in some fruit. You’ll be giving your body exactly what it needs.

#7 Fruit and Nut Butter

One tablespoon of almond butter has about 3 grams of protein. Paired with a banana or apple slices, and you have the perfect snack to sustain your energy throughout the afternoon. Plus, you won’t be spiking your blood sugar thanks to the fiber in the fruit and the healthy fats in the almond butter.