Proteins are an essential part of your healthy diet, it helps to build and repair muscle, tissues and bones, secrets hormones and enzymes and generates a good amount of energy daily. There are several options for your protein needs from vegan to non-vegan food items. The recommended daily intake of protein is 50 grams on average for most adults. Many health and fitness experts suggest more protein for athletes, bodybuilding, and muscle building. Here are 5 delicious high protein foods list for you.
Whole eggs are among the highest protein-rich food items, they are healthy and nutritious. They also contain a range of other nutrients such as vitamins, minerals, healthy fats, and antioxidants. 100 grams of hard-boiled eggs contain 12.6 grams of protein.
Chicken breast without the skin and bones is the most popular protein-rich food item, chicken thigh, drumsticks and turkey contains all the essential amino acids that are found in proteins. They are also easy to cook and can be consumed in different ways. You can get 38 grams of protein from 1 cup of chicken breast, while turkey breast can give you 52 grams of protein.
One of the vegan-friendly options for your necessary protein needs is the lentils. Soybeans, Kidney beans, Chickpeas, Green whole moong, Large white beans, split peas, black lentils, etc are high in protein f
Tofu is the alternative for cottage cheese for vegans who want extra protein-rich food items in their diet. It is made from soy milk and contains plant estrogen, it can also be helpful for several health concerns such as bad cholesterol. The protein, calcium, and vitamin D in tofu help maintain bone health and fights osteoporosis. 100 grams of firm tofu can give you 4.8 grams to 7.13 grams of protein.
Nuts and seeds
Nuts like peanuts, almonds, pistachios, and seeds like pumpkin seed, sunflower seeds, flaxseed, and chia seed are also high-protein vegan options. Consuming roasted seeds and nuts gives you the extra protein you need in your diet. You can also add them to your breakfast, salads, soups, and other meals. One ounce of each seed is enough to give you 6.9 grams of protein, while one ounce of nuts of each kind can give you 4.7 grams to 5.8 grams of protein.
A wide variety of food items are rich in protein, there are enough options in both vegan and non-vegan options; Moreover, it’s a myth that only meat, eggs, and dairy can serve your protein needs. Some other nutritious and high-protein list include lean tuna, shrimp, lean beef, sprouts, quinoa, broccoli, spinach, oats, etc. Proteins are essential for your diet, no matter if you want to build muscles, try to lose weight, or recover from an illness.