Want to reduce appetite and cravings, burn fat and lose weight, get lean and increase muscle mass, boost your metabolism and stay healthy? Then add these protein-rich foods in your diet immediately!
I’m sure that by now you know that protein is good for you. Pretty much everything in your body – your muscles, skin, bones, and organs – needs protein.
Your body will use protein to repair tissue and to make hormones, enzymes and many other body chemicals. This is the reason why you should eat high-quality protein at every meal.
Eating protein can improve your health in many ways, according to studies. It will help you lose weight, get rid of belly fat, and even increase your muscle strength.
Choosing a diet that is high in protein can also help you hight diabetes, lower your blood pressure, and more.
Your recommended daily intake of protein is about 45 grams if you are a woman, and for men, around 55 grams. But according to fitness and health experts, you should try to consume more proteins.
It is better to consume more proteins rather than less in order to function properly. An average male should consume 60-90 grams of protein per day, and the average woman 45-75 grams per day.
These numbers are for people that don’t lift weights, don’t exercise much and are at a healthy weight.
Eating the right foods can provide you with the necessary amounts of protein. You don’t need to take any protein supplements, they should only be used by bodybuilders and professional athletes.
Make sure you are getting enough protein in your diet so your body can function properly and stay healthy. So add some protein-rich foods on every plate.
15 Protein-Rich Foods
These foods are high in protein, delicious, and your body needs them to stay healthy and function properly:
Eggs are one of the most nutritious and healthiest foods you can eat. They are filled with vitamins, healthy fats, and minerals.
Whole eggs are high in protein, but the egg white is almost pure protein. In one large egg, you get 6 grams of protein and 78 calories.
2. Chicken Breast
This is one of the most popular protein-packed food. It is very easy to cook and incredibly tasty.
Tip: If you eat it without the skin, it will contain fewer calories.
A roasted chicken breast, without the skin, contains 52 grams of protein and only 280 calories.
3. Greek Yogurt
This kind of yogurt is very delicious, has a creamy texture, and is high in nutrients like vitamin B12, probiotics, and calcium.
You just have to make sure to buy the ones without any added sugar.
If you choose full-fat greek yogurt, you will get a high-protein content but also some extra calories.
A small pack of yogurt (170 grams) has 17 grams of protein and 100 calories.
4. Cottage Cheese
This is a type of cheese that is very low in calories and fats. It is full of vitamin B12, calcium, phosphorus, and various other nutrients.
In one cup of cottage cheese with 2% fat, about 225 grams, you get 27 grams of protein and 195 calories.
These popular types of tree nuts are filled with important nutrients like fiber, magnesium, and vitamin E.
In 28 grams of almonds, you have 6 grams of protein and 160 calories.
These are one of the healthiest grains on the planet. Oats are loaded with several nutrients like magnesium, healthy fibers, and vitamin B1.
A half-cup of raw oats contains 13 grams of proteins and 300 calories.
Milk is very tasty and highly nutritious. It is a great source of high-quality protein.
Milk has a bit of almost every nutrient your body needs and provides several important health benefits. It is very high in calcium, vitamin B2, and phosphorus.
One glass of milk has 8 grams of protein and 150 calories.
8. Pumpkin Seeds
Yes, pumpkins contain edible seeds called pumpkin seeds. They are very high in nutrients like zinc, magnesium, and iron.
By consuming 28 grams of pumpkin seeds, you will get 5 grams of protein and 125 calories.
9. Turkey Breast
The turkey breast is very similar to the chicken breast. It is easy to cook, tasty, and low in calories and fat. It also has various minerals and vitamins.
You have 25 grams of protein and 140 calories in 85 grams of turkey breast.
They are very delicious, high in protein, magnesium, and fiber and they can help you lose weight.
You can also eat peanut butter since it’s high in protein too. Just make sure you are not eating too much because the calories can add up.
28 grams of peanuts contain 160 calories and 7 grams of protein.
11. Lean Beef
This food is delicious and high in protein. It is loaded with zinc, iron, phosphorus, vitamin B12, and many other important nutrients.
A serving of cooked beef, about 85g with 10% fat, has about 22 grams of protein and 185 calories.
Fish is very healthy and contains important nutrients like heart-healthy omega-3 fatty acids.
The protein content depends on the type of fish you are eating. If you are choosing salmon, you get 19 grams of protein and 175 calories in a serving of 85 grams.
This is an incredibly healthy vegetable, full of vitamin C, fiber and potassium.
In one cup of chopped broccoli, you get only 30 calories and 3 grams of protein.
14. Brussels Sprouts
This is also a high-protein food, related to broccoli. It is very healthy, being rich in vitamin C, fiber, and other nutrients.
If you eat half a cup of brussels sprouts you get 2 grams of protein and 28 calories.
15. Ezekiel Bread
This kind of bread is very different from the other ones. The Ezekiel bread is made with organic and sprouted whole grains and legumes such as soy bread, barley, wheat, lentils, and millet.
Compared to other types of bread, Ezekiel bread is very high in fiber, protein, and other nutrients.
One slice of Ezekiel bread has 80 calories and up to 4 grams of protein.
Eating protein-rich foods is a simple and delicious way to lose weight, get lean, and just stay in shape.
Protein will help you avoid getting hungry all the time by boosting your appetite-suppressant hormones. This will lead to a reduction in calorie intake.
If you’re following a high-protein diet, your body will be able to burn anywhere from 100 to 300 more calories each day.
Now, if you’re vegan, you’ll have to skip all the animal proteins. But don’t worry, there are other ways you can get the right amount of protein without eating meat or dairy.
Protein-Packed Foods For Vegans
Here are some protein-rich foods you can eat if you are a vegan but you don’t want to skip on your protein:
1. Tofu, Tempeh, And Edamame
All these contain calcium and iron and have anywhere between 10 and 18 grams of protein per 100 grams of product.
2. Chickpeas And Beans
You can have about 15 grams of protein in one cup of cooked beans or chickpea. And they are also a great source of iron, fiber, folate, potassium, and other nutrients.
3. Soy Milk
One cup of soy milk contains 7 grams of protein and it is also a great source of calcium, vitamin B12, and vitamin C.
4. Wild Rice
Besides getting around 7 grams of protein in one cup of cooked rice, you’ll also get nutrients like magnesium, fiber, copper, and vitamin B.
5. Sweet Potatoes
You can get the most protein out of vegetables like broccoli, Brussels sprouts, and spinach. But sweet potatoes (and regular potatoes too) also contain a considerable amount of proteins: about 4 grams of protein per each cup (200 grams).
6. High-Protein Fruits
The fruits that have the highest protein content are blackberries, nectarines, guava, and bananas. Each of these fruits has about 4 grams of protein per cup.
Now you should find it easy to include protein-rich foods into your diet. Make sure you are eating protein every day to enjoy all the nutrients and health benefits your body gets from it.