Whether you’re thinking of going for a healthy diet that can bring you back in shape or a diet program that can up the ante and provide you with more explosive power, you need protein.
Being one of the healthiest nutrients an individual can take in, protein has a lot of beneficial impacts on our bodies. Apart from being a very good energy source, protein also helps in building muscles in our body.
If you are trying to lose weight and don’t want unnecessary carbs filling up your stomach, switch things up by replacing carbs with protein. The fact that you feel a lot fuller with a relatively lower amount of proteins proves that you can expect the protein to help with your weight loss goals.
While it’s super healthy and incredibly nutritious, you still can’t eat all protein and not balance things out with other nutrients. You’ll need to come up with a way to maintain a healthy diet that is based majorly on proteins but also adds in other nutrients to the mix.
Eggs are rich in not just any protein but the highest quality of it that exists. It’s no wonder eggs will be at the top of any list of dietary foods that are rich in protein. They provide Vitamin D in significant amounts while improving the good cholesterol levels as well. If you’re running low on protein, grab an egg. With 77 calories, you can bet your top dollar that you’re getting 6-6.5 grams of proteins.
Almonds are quick dry fruits that contain an astonishing amount of proteins. For their small measly size, they pack a surprising total of 6 grams of protein in every 28-gram or 1-ounce. With this, you also get 3.5 grams of fiber that makes for a healthy combination, especially if you’re looking to reduce the total amount of carbs and calories.
3. Chicken Breast
Lean protein is best ingested by eating chicken breast because you’ll find a good chunk of it in every serving. While excelling as a source of vitamin B and D, calcium, iron and zinc, chicken breast is another efficient food that deserves to be in your dietary plan.
Oats are loaded with important vitamins as well as minerals that come with antioxidant plant compounds. In addition to this, dry oats also contain a significant amount of manganese, phosphorous, magnesium and copper along with more proteins than most other grains. Even the fats found in oats are of the healthy kind that you’d want to have in your weight loss diet.
5. Cottage Cheese
Compared with other types, cottage cheese is especially low in calories and has a mild flavor. Being high in protein, this white, soft and creamy cup of cottage cheese containing 226 grams will comprise 28 grams of protein. With only 2.3 grams of fat and a total of 163 calories added to your daily counter, it’s definitely worth substituting other dietary foods with.
6. Greek Yogurt
Greek yogurt, compared with other types of yogurt is especially rich in its protein value. Whether you choose the full fat, reduced fat or even the fat-free variant, you’ll find that a 7-ounce serving contains only 146 calories while providing you a hefty 20 grams of protein. Along with this, you also get 20% of the daily value of your vitamin A, phosphorous, and calcium.
Milk is part of our diets from the start and that’s because it’s filled with some of the healthiest and most essential nutrients required by our body. That’s why it comes as no surprise to find milk on the list of high-protein foods you can add to your diet. With just one cup of milk, you get a whopping 8 grams of fat as well as protein, and almost 28% of the required daily average amount of calcium and vitamin D.
Whether you’re eating purple cauliflower, sprouting broccoli or calabrese broccoli, you’re taking in a lot of healthy nutrients. Not only is each green piece filled with protein, fiber, vitamins A, C, K and B9, but it also provides potassium and phosphorous as well. 91 grams of broccoli have been proved to carry 2.6 grams of protein and only 6 grams of carbs, with a minimal fat intake of just 0.3 grams.
Salmon is primarily famous for its composition of omega-3 fatty acids. However, that isn’t why Salmon is on this list. You’ll find that in each 100-gram portion of farmed salmon 22-25 grams of protein. Moreover, you can rely on salmon to give you even more than the daily required value of Vitamin B12.
It’s essential that you go for a diet plan that is in line with your needs. Don’t hesitate to contact a nutritionist, dietician or even a fitness expert who can recommend a diet based on your preferences and requirements. There are a lot of diet programs such as the keto diet, paleo diet, Mediterranean diet, etc. However, what works best for you will need to be assessed and analyzed by an expert.
Once you have a grasp of what you need and don’t need, feel free to include any of the foods above in your diet as per your preference.