Proteins, along with fats and carbohydrates, are one of the three main macronutrients that supply nutrition to the human body. Consuming high protein foods can also benefit in better cell performance.
Furthermore, high protein foods are also required for the proper structure and function of tissues and organs, as well as their regulation. Eating balanced meals with the required protein can provide additional health benefits.
Here is the list of 24 delightful high protein foods to include in your healthy diet.
There are a number of chickpeas recipes to try out. Chickpeas are also a high source of protein and fiber. Furthermore, it makes a great alternative for vegan protein.
Not high in calories so they are an excellent option for weight-loss.
Packed with essential nutrients such as vitamins, antioxidants, healthy fats, and off-course protein, eggs make one of the most popular protein source.
This high-protein food has 6 grams of protein in just one large egg with 78 calories.
3) Greek Yogurt
Greek yogurt makes a great protein snack. There are many low-fat options available in your local grocery store with multiple flavors. For instance, this greek yogurt from Walmart has 17 grams of protein for 175 grams.
Furthermore, it can be easily mixed up with sweet and savoury dishes.
4) Chicken Breast
One chicken breast of 100 grams contains 31g of protein.
Chicken breast is easy to cook and can be a part of numerous recipe ideas. Here is a list of 80+ quick and easy chicken recipes.
5) Cottage Cheese
Cottage cheese is a prominent food in Vegetarian Indian Cooking. This cheese is firm and does not melt when cooked.
100 grams of low fat cottage cheese can have upto 12g of protein.
Cottage cheese making the list of high protein foods can also be used in salads, curry dishes and appetizers.
Here are some recipe ideas for cottage cheese for healthy meals.
Oatmeal recipes are quick and easy breakfast options. Oats are also a form of complex carbohydrates and a sound source of fiber and protein.
To make them more delicious, pair up oats with fruit toppings and seeds
Beef has a high protein content per serving. There are several different varieties of beef to pick from when it comes to weight loss.
A moderate carbohydrate diet may consist of lean beef, while a low-carb diet can consist of fattier beef.
100 grams of lean beef contain 26g of protein.
8) Black Beans
Black beans are often a low-cost source of protein. These beans can be cooked in a number of ways, making them an extremely versatile food in the kitchen.
172 grams of cooked black beans contains 15.2 grams of Protein and 15 grams of Fiber.
Quinoa is an ideal option for vegetarians, vegans, and others who do not consume a lot of meat because it contains the 11 amino acids used to produce a full protein.
One cup of quinoa contains 8g of high quality protein.
It is also rich in fiber that helps with digestion and metabolism.
Lentils are high in both plant protein and fiber. They are inexpensive and can help with keeping a healthy heart.
Lentils are a must-have in an Indian kitchen, considering their high protein and good fiber benefits.
Lentils can be infused in salads and also curry dishes.
Here are some mouth watering lentils recipes.
11) Chia Seeds
This tiny seed contains over 5 g of protein per ounce, as well as omega-3s, fiber, and calcium.
Adding to that, People use these seeds in smoothies or salads for added health benefits.
A chia seed pudding also makes a great snack for the evening.
100 grams of chia seeds can contain up-to 17g of protein.
Nuts in general have healthy fats and essential vitamins. However, Almonds in particular are high in vitamin E, a powerful antioxidant. In addition, this immune-boosting food also contains iron and protein that are essential to healthy immune system function.
Not only it’s great immune-boosting food, but Almonds are also a good source of protein with 7g in just 35g of serving.
Tuna is a high-quality, easily available protein source with a low-calorie count.
Furthermore, Tuna can be added to Salads, burgers, and desserts.
100 grams of tuna contain 28g of protein.
The good old superfood drink, Milk is again a great protein source packed with healthy fats and carbs, calcium and phosphor
An ounce of mild has 8g of protein.
Milk can be used in making tasty post-workout drinks and smoothies for daily protein requirements.
Shrimp is loved in the seafood menu. It can be prepared in versatile dishes.
This high protein food is also rich in omega-3 fatty acids and vitamin B12.
100 grams of shrimp contains 24g of protein.
Low in calories, shrimp can be eaten in salads, as appetizers, in tacos, wraps, and much more.
Check out these quick shrimp recipes for more ideas.
16) Peanut Butter
Peanut butter and jelly sandwiches make a great breakfast or snack, giving you all the energy you need to start the day.
Peanuts contain protein healthy fats, fiber, and magnesium.
100 grams of peanut butter contains 24g of protein. Although being high in calories, it’s a great option for people trying to gain weight.
Another immune boosting food , Brocolli is rich in fiber, vitamin C, vitamin K, fiber, and potassium.
One cup of Broccoli has only 31 calories with 3g of protein.
18) Turkey Breast
Turkey breast also makes the high protein food list with 13g of protein per 100g of serving.
In addition to that, it’s low in calories and fat, which makes it a great meal choice for people trying to lose weight.
100 grams of Turkey breast contains 29g of protein.
19) Pumpkin seeds
Pumpkin seeds are a good source of protein as well as minerals like magnesium and selenium. Although, it is recommended that people who want to lose weight should avoid oil-roasted pumpkin seeds and instead opt for dry-roasted seeds.
100 grams of pumpkin seeds includes 19g of protein.
Most fishes are high in protein and low calorie. With approximately 30 g of protein in half a fillet, this white fish is a great source of lean protein.
21) Brussel sprouts
Protein, fibre, and vitamins abound in Brussels sprouts. A one-cup serving contains nearly 3 g of protein.
They also make an incredible side dish of vegetable portion of the meal.
Salmon is a healthy fats, which means it’s high in omega-3 fatty acids. Salmon is also a high-protein food that can make people feel more fulfilled at meals.
Although, Salmon can not be as cost-effective as other protein sources.
100 grams of salmon contains 20g of protein.
Pistachios are low-calorie nuts with a significant amount of protein.
Pistachios contain around 6 g of protein per ounce, as well as a variety of other nutrients, including a high dose of B-6.
24) Whey protein powder
Many fitness enthusiasts who are into strength training or weight lifting consume whey protein power to meet their protein requirements for the day.
Protein is needed to build muscle and help repair muscle tissues.
There are also low-calorie protein powder options available f your fitness goal is to lose weight or Maintainance.
This article has a great list of protein powders for women who want to lose weight.
Benefits Of Protein or Consuming High Protein Foods
Building lean muscle
High Protein foods help in building lean muscle. Therefore, if you are trying to get in shape, lose weight and gain strength, start including the amount of protein required by your body for the day.
Yes, that is true. Protein keeps our hunger fulfilled and suppresses craving. Hence, it is a great way for binge eaters to control their cravings, preventing them from making unhealthy food choices.
Protein and fibre sustain us fuller for longer, so you don’t have the need to snack too much.
So next time you crave a cookie or potato chips, it is your body asking for more protein.
Helps in Growth
Protein is crucial for hormone regulation, especially during cell transformation and development during puberty.
Therefore, growing kids should be consuming significant protein in their meals.
Helps recovery after exercise and/or injury:
Protein speeds up the muscle repair process after weight lifting or strength training. It helps in building tissue and cells. Hence, that is the reason people who do intense workouts should consume more foods high in protein.
Helps in Digestion
Around half of the protein, you eat each day is used to make enzymes, which help towards digestion, as well as developing cells and body chemicals.
How Much Protein Do I Need?
Multiple factors, including total energy consumption, individual development, and level of physical activity, determine the amount of protein required by the human body on a daily basis is determined by
Furthermore, it’s often calculated using bodyweight, as a percentage of overall calorie consumption (10-35%).
For instance, for people not doing intense strength training, their protein requirements would be different from a bodybuilder.
To simply put it, your daily protein intake also depends on your fitness goals. Therefore, if you are trying to build strength and muscle, your body will require more protein to do so and foods high in protein would help to achieve those goals
Lastly, here is a protein calculator for you to understand your protein requirements to achieve a more balanced and nutritious diet.