Hey there onlookers, welcome back to BE HEALTHY BE FIT! Protein makes the building blocks for the body. It is that vital element the body utilises to make, grow, maintain and repair organs, muscles and skin. Kids need it to boost growth while adults need it for proper functioning. It is always recommended to eat foods that are high in protein.
Luckily protein is naturally present in many foods as it’s a very important part of the journey to a healthier version of you. Eating foods high in protein offers a range of health benefits like weight loss, feeling fuller for longer and muscle building.
Wondering which delicious foods are dense in protein? Cottage cheese? Chicken breast? Black beans? Stay till the end to learn about foods that are delicious and rich in protein.
High Protein Foods #1. Beef
Humans have been eating beef since prehistoric times. It can be crowned as the king of protein. Eating it regularly supports muscle mass and growth and helps reduce feelings of lethargy.
Did you know that out of the ten essential amino acids, beef contains 8? That means that it also contains specific nutrients that support cognitive function and ensures overall well being.
Cauliflower is not usually a favourite food, but it has good reason to be. Commonly referred to as broccoli’s paler cousin, it’s a powerhouse of antioxidants. It detoxifies, is full of fiber and provides a range of other beneficial minerals and vitamins. With very few calories and lots of protein, it’s a great addition if weight loss is your goal.
High Protein Foods #3. Chinese Cabbage
Bok choy or Chinese cabbage is a leafy green, lettuce-like vegetable. Adding a cup, chopped up, to your meals will replenish your body with antioxidants, vitamin C, E and beta carotene.
Being closely related to veggies like kale, broccoli and cauliflower, it doesn’t have many calories, and most come in the form of protein, anyway! A bowl of bok choy salad regularly will improve immunity, eye health, skin and hair health. Try it out!
High Protein Foods #4. Peas
Peas are naturally sweet legumes. A standard part of a typical American dinner, the health benefits of these vegetables, is credited to the high antioxidants and protein levels in just a limited amount.
When compared to any other vegetable, peas have a relatively more considerable amount of protein. Eating just one serving of peas a day promotes gut health, heart health and aids weight loss.
Who doesn’t love yummy, comforting, hummus? Maybe it’s time for you to hit the nearest falafel stand! Not only are chickpeas delicious, but they are packed to the brim with protein.
Mostly found in Mediterranean, mindful diets, they are incredibly beneficial for weight management, managing diabetes, improving brain function, and so much more! What makes them a nutritional powerhouse is the presence of bone, muscle and skin-friendly elements in just a humble bowl of chickpea salad.
High Protein Foods #6. Quinoa
Quinoa is synonymous with the word superfood. Contrary to popular belief, it’s a seed and not a whole grain. When it comes to plant protein and fiber, this superfood checks all the boxes.
Unlike other plant proteins, quinoa is a complete protein which means that it’s packed with all nine relevant amino acids.
Toss in some quinoa with black beans or go for a more filling pilaf, the possibilities are endless!
#7. Greek yoghurt
The health benefits of greek yoghurt aren’t a fad. It is thicker in consistency and contains more protein when compared to regular yoghurt. Less in calories, the delicious greek yoghurt is filled with heart health-supporting probiotics that also serves healthy digestion. A cup of plain, unsweetened yoghurt topped with your favourite fruit and granola is a perfect, nutritional snack.
High Protein Foods #8. Almond
Did you know that just ten almonds provide you with as much as 2.5 grams of protein? They are an excellent source of protein, healthy fats and fiber. Eating just a couple of them a day improves appetite control, gets rid of toxic elements and controls blood sugar.
Although almonds don’t contain all the essential amino acids needed to build muscles, pairing them with other plant-based protein will do the trick.
Lentils are one of the oldest, nutritionally rich foods on the planet. However, not all of them are equal in nutritional value.
Black lentils, one of the relatives of the legume family, contain the richest amount of protein when compared to other types.
Other important minerals found in them include folate, fiber, potassium and iron. Do you know that one cup of cooked lentils combined with whole grains contains the same amount of protein as meat?
High Protein Foods #10. Avocado
This green, pear-shaped fruit recently rose to fame for being a superfood.
Everyone tried out the health benefits of avocado through their own versions of avocado toast. Its popularity owes to the fact that just 50 grams of avocado contain as much as 1 gram of protein. High in healthy fats, antioxidants and of course, protein, it also contains more potassium than a banana.
From protecting heart health to keeping some cancers away, avocado is a healthy and delicious protein-rich food.
#11. Chia seeds
The benefits of chia seeds were recognised during ancient times. Ever since then the popularity has only gone up. These seeds go well with greek yoghurt, salad or oatmeal and load you up on antioxidants and essential nutrients.
Just two tablespoons of chia seeds are power-packed with a whopping 4 grams of protein. They also promote weight loss by increasing satiety and keeping you away from snacking on unhealthy junk.
High Protein Foods #12. Salmon
Fish and shellfish are densely packed with nutrients. This fatty fish helps reduce the development of certain diseases while boosting brain function and overall immunity.
Adding just 100 grams of salmon in your everyday meals will give you around 25 grams of natural, high-quality protein. This protein protects bone health, muscle mass and slows down the ageing process.
Tuna is an excellent choice if you’re looking for some pure protein. While all fish have some fantastic nutritional benefits, when it comes to protein, tuna is the clear winner.
Having a can of tuna will provide you with 42 grams of protein! The highest amount you could possibly get from a fish centred meal. Other than protein, did you know eating tuna as often as you can, effectively reduces the chances of developing diseases like anaemia, dementia and muscle loss?
Vegetarian or not – tempeh deserves a shoutout. Made by fermenting soybeans, it is densely packed with rich essential minerals and vitamins. From protein to prebiotics, it is truly a powerhouse of nutrition and helps in reducing cholesterol, regulating blood glucose and reducing inflammation.
Usually prepared with nuts, seeds, legumes or whole grains, it is significantly richer in protein and fiber. Tempeh taco? Tempeh and edamame salad? The choice is yours!
Remember hating broccoli as kids? Not anymore! This green vegetable is filled with a tremendous amount of protein, iron, potassium, folate and a range of vitamins and minerals.
Being densely packed with such nutrients this veggie holds the key to good health. Blitz them up into your favourite combination of green juice! Add them to any salad or curry to strengthen your bones, protect cardiovascular health and give your immunity a significant boost!
High Protein Foods #16. Turkey
The holidays aren’t the same without a filling turkey dinner. Not just for the holidays though, including them in your weekly routine is equally great!
A single turkey sandwich contains enough protein to keep you full till your next meal which promotes weight loss. The protein in it is extremely powerful and is used to repair and maintain bones, cartilage, skin, blood and tissues.
Clearly, protein is one of those essential nutrients that you cannot ignore. For a healthy, well balanced, lifestyle – plant or meat-based protein is essential. Still, wondering how the protein will change your health for good? Just try these high protein foods and do workout, rest well and you will start to see results! That’s it for this article. Thank You.