How to eat more protein? There are plenty of good sources of protein that are natural. We look at foods with protein and how to get more protein in your diet.
These days we’re more concerned with our health than ever before and we know that diet plays an important part in helping us feel and look our best. Included here is a list of 20 delicious natural, high protein foods we can include in our diets. Some are known to be high-protein foods, but some may surprise you.
What are some ways that adding protein to our diets will help keep us healthier?
Health benefits of a high protein diet are many. For one thing, protein is the building block for increasing muscle mass, but a high-protein diet can also help you lose weight since our bodies use more energy to process protein. In addition, eating more protein reduces your appetite.
Consider eating some extra, smaller meals throughout the day that include protein. The following is a list of protein-rich foods. Some you can choose to snack on, but the list also shows good breakfast, lunch and dinner choices for optimal protein. Every meal should include some form of protein.
How much protein do we need and where can we best find it?
The recommended daily intake of protein for men is 56 grams and for women it’s 46 grams. Here are the top 10 high protein foods for you to consider.
1. Chicken Breast
1 roasted chicken breast contains 53 grams of protein.
This food is low in calories, especially if you eliminate the skin.
2. Tuna (canned)
1 cup of tuna canned in water contains 39 grams of protein.
Tuna is low in calories and readily available.
3. Cottage Cheese
1 cup of 2% fat cottage cheese contains 27 grams of protein.
Other cheeses are also high in protein.
4. Turkey Breast
1 3 ounce serving contains 24 grams of protein.
Turkey breast, similar to chicken breast, but has a different flavor for variety.
5. Lean Beef
1 3 ounce serving contains 22 grams of protein.
Delicious lean beef can be cooked many different ways.
6. Whey Protein Supplements
Whey per serving, depending on the brand, contains 20-50 grams.
This supplement conveniently requires no preparation. It’s especially good for building muscle mass.
The protein content varies but our example is salmon which contains contains 19 grams per 3 ounce serving.
Again, this is a food that can be cooked many ways.
1 cup boiled lentils contain 18 grams of protein.
Lentils and other legumes are high in fiber and very versatile.
3 ounce serving of boiled shrimp contains 18 grams of protein.
Shrimp is a delicious snack or a main course.
10 Greek Yogurt
6 ounces of non-fat greek yogurt contains 17 grams of protein.
Choose types without added sugar and instead, add fruit.
Here are ten more foods high in protein to round out the list of 20.
Eggs can be cooked in a variety of ways and are in our refrigerators anyway.
Almonds and other nuts make an excellent snack and are easy to keep around.
This grain is versatile and very high in fiber. Cooked oats make a wonderful breakfast but are also found in baked goods and is also an ingredient in granola.
It’s easy to grab a glass of milk! Another nutrient milk provides is calcium.
Pair your entree with a high-protein vegetable like cooked broccoli. Raw broccoli is excellent for dipping as well.
This grain has gained popularity lately. Quinoa is used in salads, stuffings and even baked goods or as a rice substitute.
17 Ezekiel Bread
This bread contains wheat and other sprouted grains and legumes. Ezekiel bread is much higher in protein than other breads.
18. Pumpkin Seeds
Also high in other nutrients such as iron, pumpkin seeds and other seeds like flax or sunflower are a good snack.
19. Brussel Sprouts
Similar to the benefits of broccoli, Brussel sprouts are high in protein as well as other nutrients and fiber.
Peanuts are delicious and convenient. And who doesn’t have a jar of peanut butter in their refrigerator?
As you can see, the list is long enough to keep our diets varied and delicious while still providing our bodies with the necessary building blocks. When choosing what to eat, protein-rich foods should be a priority.