No matter what type of diet you follow, including proteins, is a must. The importance of a protein-rich diet need not be overstated. However, one must be aware of the many benefits of a diet that is rich in protein content. Proteins help build muscles, increase body strength and reduce body weight. Proteins help to satiate your hunger too! It’s a win-win situation! Eating enough proteins daily demands an array of variety. Go beyond munching crunchy chicken and protein shake after your workout. We have collated a list of 15 healthy sources of protein in our health post for you.
- Healthy Sources of Protein are –
- Protein Rich Dairy Products
- Protein Rich Plant-Based Foods
- Protein Rich Meats
- Protein Rich Seafood
Healthy Sources of Protein are –
Eggs are packed with the high amounts of protein and thus they are the most nutritious foods available at the supermarkets. They are also loaded with abundant vitamins, minerals, antioxidants and healthy fats. Hard-boiled eggs can be carried with you anywhere, eat them after your workout for a healthier protein-packed diet.
Protein Content: 6 g per 1 large sized egg
Protein Rich Dairy Products
2. Cottage Cheese/Paneer
Paneer or cottage cheese is a nutritious, low-carb and low-fat variant of cheese. It has very fewer calories and high protein content that boosts up your muscle building capability. Paneer can be used in making healthy post-workout salads or mid-night snacks to satiate your cravings. It’s also loaded with calcium and other useful minerals and vitamin B12.
Protein Content: 14 g per half cup serving
If you are tolerant to milk, you should definitely add a glass of milk to your daily diet. It’s highly nutrient-packed especially proteins. Avoid choosing skimmed milk that void of all fats because a human body requires a little extra fat to absorb vitamin D.
Protein Content: 8 g per 1 cup serving
4. Greek Yogurt
Greek yogurt is thickened yogurt that tastes yummylicious and has a very creamy texture. It has high protein content and is also rich in probiotic bacteria that are good for gut health. Try choosing yogurt without added sugar and fats to get the most benefits out of it. Yogurt fruit smoothies are the best way to snack on it.
Protein Content: 17 g per 6 oz serving
Protein Rich Plant-Based Foods
Many of us agree that oatmeal is one of the healthiest grains on Earth. It’s a powerhouse of healthy minerals, fibres, vitamin B1 and other nutrients. Oats are great protein foods for breakfast and can be consumed with fruits and milk. It may be added to the chapatti flour too. It’s a protein-packed supplement that keeps you healthy and fit.
Protein Content: 13 g per half cup serving
6. Mixed Nuts
Take a go on these crunchy munchies to add high protein to your diet. Include mixed nuts in your diet as all of them are rich and healthy sources of proteins for vegetarians. Nuts like almonds, peanuts, cashews, and pistachios are rich in proteins as well as omega-fatty acids.
Protein Content: 6 g per 2 oz serving
Broccoli is a yummy veggie known to be loaded with vitamin C and K, lots of potassium and fibre too. But, how many of you know that it contains high amounts of protein too. Broccoli has low-calorie content and is also known to combat cancer.
Protein content: 3 g per 1 cup serving
Tofu is a vegan alternative of paneer. It is prepared from soy milk that is really a rich source of protein, low source of carbohydrate and low source of fats too. If you want to go meat-free then tofu is a great option. Stir fry tofu with veggies or grill it with herbs to make a delicious protein snack.
Protein Content: 12 g per 3 oz serving
9. Lentils And Beans
Healthy beans and lentils are protein-rich food for vegetarians and come quite cheap as compared to oats and quinoa. They are a sure-fire way to jack up your daily dose of protein, vital minerals and fiber. Legumes like navy beans, green peas, gram, and kidney beans are also rich in proteins.
Protein Content: 26 g per half cup serving
Protein Rich Meats
10. Steak or Lean Beef
Lean meats have lesser fat content which aids healthy eating. Steak and beef are packed with proteins and taste delicious. You may eat fatty cuts of steak if you are following a low-carb diet plan. Steak is also loaded with a high quantity of bioavailable iron and vitamin B12.
Protein Content: 22 g per 3 oz serving
11. Turkey Breast
Most of us know that chicken has a high protein count. Now, you’ll be surprised to learn that turkey breast too has a good amount of proteins with very fewer calories and fats.
Protein Content: 24 g per 3 oz serving
12. Chicken Breast
It’s noted under the most popular protein-packed foods. Chicken breasts should be eaten without the skin. These chunks are great options for weight loss and bodybuilding targets. Chicken breasts can be grilled with veggies or roasted in delicious herbs.
Protein Content: 24 g per 3 oz serving
Protein Rich Seafood
All types of fish are high in protein content; however, a few species are abundant in the same. Fishes are amazing protein foods for bodybuilding and weight loss. Tuna is rich in proteins and omega-3 fatty acids too that gives healthy-heart.
Protein Content: 39 g per 1 cup serving
Similar to fish, shrimp also contains good amounts of proteins and omega fatty acids. It also contains selenium and vitamin B12. Shrimp can be deliciously cooked as a curry or stir-fried with veggies and herbs or even added to pulav.
Protein Content: 18 g per 3 oz serving
15. Wild Salmon
Wild salmon is a better source of protein as compared to its farmed cousin. It even tastes better. While buying salmons for your dinner look out for one with intact skin (this has added taste and flavour while cooking).
Protein Content: 23 g per 3 oz serving
We hope to have given you an extensive protein foods list for weight loss and muscle-building. It’s important to quote that proteins are a must for having a better-looking body!
These healthy sources of proteins in your diet will help you lose weight and stay fit!
She is a pharmacist by education and working in the field of medical content development for more than 9 years. She has an excellent hold on medical content research and development and has produced valuable data for various pharmaceutical companies.