Whether you are trying to lose weight or build muscle, eating healthy is the most important factor to consider, especially your protein intake. Protein-rich foods help you stay fuller for long after eating.
Eating a high protein diet can help people lose weight as it helps them avoid overeating. A high protein diet can help people build lean muscle when amalgamated with the right exercises. Lean muscle helps in burning more calories throughout the day, which also boosts weight loss. Not only in muscle building or weight loss, high protein meals also keep your hair, nails, skin and eyes healthy.
The following are some of the good sources of protein that a person must consume in order to stay healthy and maintain a healthy body weight.
What foods are high in protein?
Some of the high protein low-fat foods are given below:
Black beans
Black beans are one of the best and inexpensive sources of protein. Black beans can be prepared in a number of ways, making them a very versatile protein-rich ingredient for your meals.
Corn
Yellow corn is also a great source of protein. It has about 15.6g of protein per cup. Moreover, corn also contains a good amount of fiber and minerals.
Salmon
Salmon is full of Omega-3 fatty acids. It is an excellent source of protein and can help a person feel more satisfied than other meals.
Potatoes
We know potatoes just as a starchy carb but they are a good source of nutrients, including protein. One medium-sized potato contains about 4g of protein.
Broccoli
A cup of raw broccoli has almost 2.6g of protein and contains a number of nutrients like potassium and folate. No wonder why broccoli is considered to be a powerhouse veggie.
Cauliflower
Cauliflower is also a low calorie but high protein food with only 27 calories and 2g of protein in a cup of chopped cauliflower.
Eggs
There is no denying the fact that eggs are an excellent source of protein, nutrients, and healthy fats. Eggs can make you more satisfied with your meals by making you feel fuller.
Beef
Beef also offers high amounts of protein per serving. Those who are non-vegetarians can include beef in their diet as the protein source.
Chicken breast
Chicken breast is the best lean source of protein. A 150 g skinless chicken breast has around 27g of protein.
Oats
Oats are a source of complex carbohydrates but also offer about 17g of protein per 100g. They can be easily prepared with veggies or fruits and nuts as per your taste.
Tuna
Tuna is an excellent and easily available source of protein with a low-calorie count. Tuna is a lean fish with minimal fat. You can add it to salads, sandwiches, and snacks to add flavor.
Legumes
Legumes are not only high in fiber also protein. Their richness in protein makes them a good choice as part of a healthy diet because they can be quite filling.
Sun-dried tomatoes
Sun-dried tomatoes are an excellent source of protein as well as other nutrients and fibers.
Guava
Guava is a tropical fruit which is one of the best protein-rich fruits available. It also offers additional nutrients like Vitamin C.
Peas
Peas are high in protein, fibers, and many other nutrients. They are inexpensive and easily available.
Bison Meat
Bison meat, which is lean meat, is another excellent source of protein. It offers less fat per serving than beef.
Pork
Lean pork is also a great source of protein.
Turkey
Turkey has a powerful punch of protein. Boneless turkey has about 13g of protein per 100 g.
Chickpeas
Chickpeas are a healthy protein source for vegetarians. They are high in fiber and other nutrients that help in making heart and bones healthy.
Quinoa
Quinoa is the only complete source of vegetarian protein. It contains all 11 amino acids that are required to make a protein complete, making it an excellent choice for vegetarians or vegans.
Greek yogurt
A cup of plain, low-fat Greek yogurt is housed with as much as 19g of protein.
Cottage cheese
This is the dairy product which has an abundance of protein along with calcium and other nutrients.
Almonds
Though nuts are high calorie but a little bit of dry roasted or raw almonds can make a great protein-rich snack.
Milk
Cow’s milk is an excellent source of protein. An 8 ounce serving of cow’s milk contains about 8g of protein.
Lentils
Lentils are loaded with a hefty dose of plant protein and fibers. They are very good for heart health.
Pumpkin seeds
Pumpkin seeds are full of protein and minerals like magnesium and calcium. A little bit of dry roasted seeds work wonders.
Avocado
Avocados are not only rich in protein but also unsaturated fats, fibers, and nutrients, such as potassium. They promote heart health and are good for hair.
Pistachios
Pistachios are a low calorie nut with a big serving of protein. An ounce of pistachios contains about 6g of protein and other essential nutrients including a high dose of B-6.
Chia seeds
The tiny Chia seeds contain more than 5g of protein per ounce. Not only this, they are rich in omega-3s, fibers and calcium. Vegans can use chia seeds as an egg substitute. They can also be added to smoothies or salads for extra health benefits.
Whey protein powder
Whey protein powder these days is commonly used by all the bodybuilders and athletes as a supplement to help increase muscle mass and strength. This low calorie powder adds a substantial amount of protein to a person’s diet.
