Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth. Eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength. A diet that is high in protein may also help lower blood pressure, fight diabetes. The Reference Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men. However, many health and fitness experts believe you need more than that to function optimally.
Here is a list of 20 delicious foods that are high in protein:
Whole eggs are among the healthiest and most nutritious foods available. They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need. Whole eggs are high in protein, but egg whites are almost pure protein. Egg and foods containing eggs are not suitable for people with an egg allergy.
Almonds are a popular type of tree nut. They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium. Almonds are not suitable for people who have a nut allergy.
- Chicken breast
Chicken breast is one of the most popular protein-rich foods. If you eat it without the skin, most of its calories come from protein. Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.
Oats are among the healthiest grains available. They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.
5. Cottage cheese
Cottage cheese is a type of cheese that is low in fat and calories. It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.
6. Greek yogurt
Greek yogurt also called strained yogurt, is a very thick type of yogurt. It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients. When buying Greek yogurt, opt for one without added sugar. Full-fat Greek yogurt is also high in protein but contains more calories.
Milk contains a little of nearly every nutrient that your body needs. It’s a good source of high-quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2). If you are concerned about your fat intake, low or zero fat milk is an option.
For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either. For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk.
Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium. It also provides bioactive nutrients that may help protect against cancer. Calorie for calorie, it’s high in protein compared with most vegetables.
9. Lean beef
Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients. Beef is suitable for people on a low carb diet.
Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads. It’s low in fat and calories but a rich source of protein. Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.
Quinoa is a popular pseudo-cereal that many consider a superfood. It’s rich in vitamins, minerals, fiber, and antioxidants.
12. Whey protein supplements
When you’re pressed for time and unable to cook, a protein supplement can come in handy. Whey protein is a high-quality protein from dairy foods that can help build muscle mass. It may also aid weight loss. If you’d like to try whey protein supplements, a large variety is available online.
Lentils are a type of legume. They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients. Lentils are among the world’s best sources of plant-based protein, and they’re an excellent choice for vegetarians and vegans.
14. Ezekiel bread
Ezekiel bread is different from most other breads. It’s made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils. Compared with most breads, Ezekiel bread is high in protein, fiber, and various important nutrients.
15. Pumpkin seeds
Pumpkins contain edible seeds called pumpkin seeds. They’re incredibly high in many nutrients, including iron, magnesium, and zinc.
16. Turkey breast
Turkey breast is similar to chicken breast in many ways. It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.
17. Fish (all types)
Fish is healthy for various reasons. It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.
Shrimp is a type of seafood. It’s low in calories but high in various nutrients, including selenium and vitamin B12. Like fish, shrimp contains omega-3 fatty acids.
19. Brussels sprouts
Brussels sprouts are another high protein vegetable related to broccoli. They’re high in fiber, vitamin C, and other nutrients.
Peanuts are high in protein, fiber, and magnesium. Studies show that they can help you lose weight. Peanut butter is also high in protein, but it can likewise be high in calories. Therefore, you should eat it in moderation. Peanuts are not suitable for people with a nut allergy.
Protein is essential for maintaining and repairing body tissue. It may also help you lose weight. A wide variety of foods provides protein. Plant-based foods, such as lentils, are a good option for vegans and vegetarians.