10 High-protein foods you must take

Protein rich diet

Protein makes up the building blocks of organs,  for this reason you should eat high-quality protein in every meal

We all know that protein makes up the building blocks of organs, muscles, skin, hormones and almost everything that matters in the body. For this reason, you should eat high-quality protein in every meal.

Did you know how much of a vital role protein plays in building your organs, tissues, muscles and hormones? In fact they are all made from proteins. The protein found in foods is used by every part of the body to develop, grow and function properly. It can be argued that nothing is more important than consuming protein foods, and because proteins are involved in just about everybody function, it’s important that you consume foods high in protein every day, during every meal to prevent protein deficiency, which can wreak havoc on the body.

Studies have shown that this improves health in various ways, such as helping you lose weight and belly fat, at the same time increasing muscle mass and strength. A diet high in protein also lowers blood pressure, fights diabetes and more.

The recommended daily intake (RDI) for protein is 46 grams for women and 56 grams for men. However, many health and fitness experts believe that we need much more than that in order to function optimally.

Here is a list of all those sumptuous foods that are high in protein.

1. Eggs

Whole eggs are among the healthiest and most nutritious foods on the planet. They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.

Whole eggs are high in protein, but egg whites are almost pure protein.

Protein content: 35% of calories in a whole egg. 1 large egg has 6 grams of protein, with 78 calories.

Protein rich diet


2. Almonds

Almonds are a popular type of tree nut. They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium. Other high-protein nuts include pistachios and cashews.

3. Chicken Breast

Chicken breast is one of the most popular protein-rich foods and famously talked about too. Chicken breast is also very simple to cook, and tastes delicious if you do it right.

Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

4. Oats

Oats are among the healthiest grains as they are loaded with healthy fibres, magnesium, manganese, thiamin (vitamin B1) and several other nutrients. This could be one reason why most of the nutritionists recommend it in breakfast.

Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.

5. Cottage Cheese

Cottage cheese is a type of cheese that is very low in fat and calories. It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.

Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.

There are other types of cheese that are high in protein which include parmesan, swiss , mozzarella and cheddar.

  1. Milk

Milk is highly nutritious, if you can tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.

Milk contains a little bit of almost every single nutrient needed by the human body and can provide several impressive health benefits. It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).

Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.

Protein rich diet

  1. Broccoli

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fibre and potassium. Broccoli is also high in various bioactive nutrients believed to help protect against cancer.

It is very high in protein compared to most other vegetables.

Protein content: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.

8. Lentils

Lentils are a type of legume and a very common name in many Indian households. They are loaded with fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients.

Lentils are among the world’s best sources of plant-based protein and are an excellent food for vegetarians and vegans.

Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories. Other high-protein legumes include soybeans, kidney beans and chickpeas.

  1. Fish (All types)

Fish is incredibly healthy, for multiple reasons. It is loaded with important nutrients and tends to be very high in heart-healthy omega-3 fatty acids.

  1. Peanuts

Peanuts are incredibly delicious and can be easily eaten for a snack. They are high in protein, fibre, magnesium and many studies show that they can help you lose weight. Peanut butter is yet another source of high protein.

The Bottom Line

The importance of eating enough protein cannot be overstated. It is the simplest, easiest and most delicious way to lose weight and have a better looking body. Period.




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