Refer to this list of 15 High Protein Foods whenever you’re planning a healthy meal, to ensure that you include enough sources of protein.
1.Cottage Cheese
Protein Power: 14 g per 1/2 cup serving
Cottage cheese is a type of cheese that tends to be very low in fat and calories.It is a great, inexpensive, and healthy food item. In addition to providing protein for muscles, cottage cheese contains calcium for good bones. You can combine it with vegetables or fruit to make a great dish. Other forms of cheese also have good amounts of protein. It is best taken in its low-fat version. Also, cottage cheese is as satiating as eggs – and could be a good option for weight loss.
2.Eggs
Protein Power: 6 g per 1 large egg
Eggs are an excellent source of protein, particularly egg whites. Egg whites are low in cholesterol and high in protein. Egg whites are also low in fat, which makes them the perfect food for a healthy and nutritious breakfast. One cup of egg whites contains 26 grams of protein.Adults are advised to eat one egg daily.The best part about eggs? They can be cooked in an endless number of ways. Have your egg as an omelette, a sunny side up, scrambled, and poached, whatever way you like! Given the fact that most of us skip out on breakfast because we are usually running late for college or work, a boiled egg on a brown toast is the quickest, healthiest choice you can make while scramming out the door.
3.Greek Yogurt
Protein Power: 23 g per 8 oz. serving
It tastes delicious, has a creamy texture, and is high in many nutrients.Apart from high protein foods, Greek yogurt also contains calcium and vitamin B12. Talking about calcium, your body cannot produce the mineral on its own. Hence, you need to take it externally. Calcium is great for the bones. And vitamin B12 is required for the formation of red blood cells and brain functioning. According to ongoing studies, Greek yogurt could also have a favorable effect on the gut bacteria.
4.Chicken Breast
Protein Power: 24 g per 3 oz. serving
Chicken breast is one of the most popular protein-rich foods.If you eat it without the skin, the majority of the calories in it come from protein.This bodybuilding staple delivers more protein than other poultry cuts, which is why it should remain a constant presence in your shopping cart.Chicken breast is also very easy to cook, and tastes delicious if you do it right.
5.Yellowfin Tuna
Protein Power: 22 g per 3 oz. serving
Tuna is a very popular type of fish.It is low in both fat and calories, so what we’re left with is mostly just protein.Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids.The tuna is also rich in B vitamin that aids nerve functioning and blood circulation.
6.Milk
Protein Power: 8 g per 1 cup serving
Milk contains a little bit of almost every single nutrient needed by the human body.You could chug watery, flavorless skim milk, or you could enjoy the richer taste of 2 percent while getting a little extra fat to help you absorb the milk’s vitamin D. Organic milk has the highest nutrient content, including protein and omega-3s.
7.Peanut Butter
Protein Power: 8 g per 2 tbsp serving
Though not as trendy as other nut butters like almond, yet old peanut butter still leads the way in the protein department. Two spoons of peanut butter, and you are set for the day with 8 grams of protein.You can also add peanut butter to protein shakes or smoothies. Either way, it’s a tasty vegetarian option to consume plenty of proteins. Consumption of peanut butter was also found to reduce the risk of type 2 diabetes
8.Mixed Nuts
Protein Power: 6 g per 2 oz. serving
Nuts like almonds,cashews,Pistachios and walnuts make for a crunchy way to add more protein and healthy unsaturated fats to your diet.Pistachios are good sources of fiber, which promotes digestive health.Almonds are known to reduce cancer risk and heart disease. They also help lower cholesterol levels.Regular intake of walnuts can help prevent gallstones. Cashews are also exceptionally good for your eyes.Intake of cashews has also been linked to cancer prevention and weight maintenance.
9.Dried Lentils
Protein Power: 13 g per 1/4 cup serving
Lentils are among the world’s best sources of plant-based protein, and are an excellent food for vegetarians.Given they are rich in folic acid, fiber, and potassium – lentils are great for heart health.The folic acid is also critical during pregnancy – it was found to cut the chances of early delivery by as much as 50%, and it also reduces the risk of birth defects in newborns. Lentils also fight fatigue as they are rich in iron.
10.Ground Beef
Protein Power: 18 g per 3 oz. serving
It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients. Using 90 percent ground beef provides just the right amount of fat so your burgers and meatloaf won’t taste like cardboard. Beyond a payload of protein, this red meat is also a good source of the almighty creatine.
11.Oatmeal
Protein Power: 6 g per 1 oz. serving
Oats are among the healthiest grains on the planet.Adding a serving of oats to your daily diet is a way to get just a bit more protein. No matter which variety you choose, oats can give you as much as 10-14% of your protein needs for the day. Heat up a bowl of oatmeal with your favorite fruits and nuts and start your day with a healthy breakfast.
12.Tofu
Protein Power: 12 g per 3 oz. serving
Tofu is a great alternative to meat and is used in a variety of Indian dishes. Apart from proteins, tofu is also rich in magnesium, iron, and other essential nutrients. Tofu reduces heart diseases by lowering bad cholesterol and promoting good cholesterol.
13.Quinoa
Protein Power: 8 g per 1 cup serving
Quinoa is a seed/grain that is currently among the world’s most popular superfoods. Among whole grains, South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, meaning that it’s a complete protein with muscle-making potential.Toasting quinoa in a dry skillet or saucepan before simmering it in water can enhance its natural nutty flavor.
14.Smoothies
Protein Power: 16 g per 1 cup serving
Up your protein shake game by blending whey or casein powder into a smoothie with fruit and other goodies. You can also buy premade smoothie drinks, but make sure they have a substantial dose of protein and not just fruit, which can send you into sugar overload.
15.Broccoli
Protein Power: 3 g per 1 cup of chopped broccoli
Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, and potassium.Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer. And this vegetable is also a great source of fiber, especially soluble fiber (which helps regulate blood glucose and cholesterol and prevents diabetes and heart disease).