What is Protein?
Protein, the building block of muscle and tissue in your body. It’s what helps you build lean mass and maintain a healthy weight. Your muscles need protein to grow bigger and stronger. Without it, they will shrink back down again after exercise or training. The more muscle you have on your frame, the better shape you are going to look in!
Why is it Important?
The human body needs protein to build and repair cells. It also helps the immune system fight off infections, maintains healthy skin and hair, keeps bones strong, and help muscles grow. The recommended daily allowance for adults is 46 grams of protein per day. However, most people don’t get enough protein in their diets because they eat too much processed food that has little or no nutritional value. In fact, many Americans consume only half the amount of protein needed each day!
High Protein Foods for Your Diet
Eggs are a fantastic source of nutrients and are good for you in a variety of ways.
Egg whites are almost pure protein and lack the vitamins and minerals that you find in the yolk. There is also a lot of evidence that shows that eating whole eggs can reduce your risk for heart disease as well as stroke. I would recommend only eating egg whites if you’re trying to lose weight.
One large egg has 6 grams of protein and 78 calories
It contains a number of nutrients which are essential for healthy menstruation, pregnancy and nursing, such as calcium, phosphorus, selenium and B12. Furthermore, it also contains riboflavin (vitamin B2), pantothenic acid (vitamin B5) and vitamin A.
Protein content: One cup of low fat cottage cheese with 1% fat contains 28 grams of protein & 163 calories.
Chicken breast is one of the most popular protein-rich foods.
Today, many people are looking to incorporate more nutritious proteins into their diets. Chicken breast proves to be one of the most popular options as it is inexpensive and a good source of protein. In fact, chicken breast offers a whopping 27 grams of protein per serving.
Protein content: One roasted chicken breast without skin contains 53 grams and only 284 calories.
Turkey breast is like chicken breast in that it has very little fat & an abundance of protein. It is also high in many vitamins and minerals, which makes it extremely tasty.
85-gram of serving contains 26 grams and 125 calories
Peanuts are great for weight control because they’re high in protein, fiber and magnesium. A problem with them is that they can also contain a lot of calories if you put too much peanut butter on things. Stick with moderate use and you’ll keep your calorie count down.
Protein content: 28 grams of peanuts contains 7 grams and 161 calories
Quinoa is a popular pseudo-cereal that many consider a superfood. It has a number of diet benefits, such as being rich in vitamins & minerals, with plenty of soluble fiber and antioxidant content.
185 grams of cooked quinoa has 8 grams and 222 calories
Greek yogurt has a very thick consistency, which separates it from other types of yogurt.
It is typically paired with desserts, but it is also good with dishes that are both sweet and savory. It has a creamy texture and contains many nutrients.
Protein content: 170-gram of yogurt has 17 grams of protein and only 100 calories
Broccoli is a healthy, nutritious vegetable that provides bioactive nutrients, fiber and potassium. It also contains high levels of protein for a vegetable.
Protein content: 96 grams of chopped broccoli has 3 grams of protein and only 31 calories
Tuna is an extremely popular type of fish that can be cooked in a number of ways. It’s low in fat and calories but also contains protein. It’s also rich in various nutrients like omega 3 fats.
Protein content: 142 grams contains 27 grams of protein and only 128 calories
Brussels sprouts are another nutrient-dense vegetable related to broccoli. They’re high in fiber, vitamin C, and other nutrients
Protein content: 78 grams contains 2 grams of protein and 28 calories
Our list of delicious high-protein foods can help you meet your daily needs to help you stay fit and healthy. And don’t be afraid to branch out to other types of food. You might be surprised what you enjoy.