Protein is one of the most important nutrients for your body. It is the building block of your muscles, bones, skin, hair, and nails. It also helps your body make enzymes, hormones, antibodies, and neurotransmitters that regulate your metabolism, immune system, mood, and brain function.
Protein can also help you lose weight, as it can reduce your appetite, increase your calorie burning, and preserve your muscle mass. But how much protein do you need, and what are the best sources of protein? In this article, we will answer these questions and show you 20 foods that are high in protein and can boost your health and fitness.
Discover How This Simple “Meal Plan” Changes My Life Watch the video below to see if this effortless “Way Of Eating” will work for you…
How I Became a Protein Lover
I used to be a carb lover. I loved eating bread, pasta, rice, potatoes, and sweets. I thought they gave me energy and comfort. But I also noticed that they made me gain weight, feel bloated, and crave more carbs. I was always hungry, tired, and moody. I didn’t like how I looked or felt. Then, one day, I read an article that changed my perspective. It was about the benefits of a high protein diet. It said that protein can help you feel full and satisfied, as it takes longer to digest and has a higher thermic effect than carbs or fat.
It also said that protein can help you build and maintain your muscles, which can improve your strength, endurance, and appearance. It also said that protein can help you balance your blood sugar, hormones, and mood, as it can prevent spikes and crashes that can lead to cravings, irritability, and depression. I was intrigued by this idea, so I decided to give it a try. I started to eat more foods that were high in protein, such as meat, eggs, dairy, fish, and beans.
I also reduced my intake of carbs, especially refined ones, such as white bread, pasta, and sugar. I noticed a difference in my body and my mind within a few weeks. I felt more energetic, more alert, and more positive. I also noticed that I was losing weight without feeling hungry or deprived. I was amazed by the results. I realized that protein was the key to my health and happiness.
I have been following a high protein diet ever since, and I have never felt better. I have lost over 30 pounds and kept it off for over two years. I have also improved my fitness, my confidence, and my well-being. I want to share my experience with you, so you can also enjoy the benefits of a high protein diet.
The 20 Best Foods for a High Protein Diet
There are many foods that are high in protein, but some are better than others. Some foods are higher in protein than others, and some also provide other benefits, such as fiber, healthy fats, vitamins, and minerals. Here are 20 foods that are not only high in protein, but also low in calories, carbs, and fat. They also provide other nutrients that can support your health and fitness goals.
1. Eggs
Eggs are one of the most complete and versatile sources of protein. One large egg contains about 6 grams of protein, and only 70 calories.
Eggs also contain all nine essential amino acids, which are the building blocks of protein that your body cannot make on its own, so you need to get them from your diet ( 1 ). Eggs are also rich in choline, a nutrient that supports brain and liver function, and lutein and zeaxanthin, antioxidants that protect your eyes. Eggs can be eaten for breakfast, lunch, or dinner, and can be prepared in many ways, such as boiled, scrambled, poached, or baked. You can also add eggs to salads, sandwiches, soups, or casseroles for a protein boost.
2. Chicken Breast
Chicken breast is another lean and high quality source of protein. One half of a chicken breast (86 grams) provides about 27 grams of protein, and only 140 calories.
Chicken breast is also low in fat and carbs, and high in niacin, a B vitamin that helps convert food into energy. Chicken breast is easy to cook and can be seasoned with herbs, spices, sauces, or marinades to suit your taste.
You can also grill, roast, bake, or stir-fry chicken breast, and use it in salads, wraps, tacos, or curries.
3. Salmon
Salmon is a fatty fish that is high in protein and omega-3 fatty acids. Omega-3s are essential fats that have anti-inflammatory and anti-clotting properties, and can lower your risk of heart disease, stroke, and dementia. One 3-ounce serving (85 grams) of salmon contains about 17 grams of protein, and 175 calories.
Salmon is also a good source of vitamin D, a nutrient that helps your body absorb calcium and phosphorus, and supports your immune system and bone health. Salmon can be baked, broiled, grilled, or smoked, and can be paired with vegetables, grains, or salads.
4. Greek Yogurt
Greek yogurt is a type of yogurt that is strained to remove the whey, resulting in a thicker and creamier texture. Greek yogurt is higher in protein than regular yogurt, and lower in sugar and lactose. One cup (226 grams) of plain, nonfat Greek yogurt contains about 22 grams of protein, and 130 calories.
Greek yogurt is also a good source of calcium, potassium, and probiotics, which are beneficial bacteria that can improve your digestive and immune health. Greek yogurt can be eaten as a snack, or as a part of a meal. You can add fruits, nuts, seeds, granola, or honey to Greek yogurt for extra flavor and nutrition. You can also use Greek yogurt as a substitute for sour cream, mayonnaise, or cream cheese in recipes.
5. Lentils
Lentils are a type of legume that are high in plant-based protein and fiber. Fiber can help you feel full and satisfied, and can also lower your cholesterol and blood sugar levels. One cup (198 grams) of cooked lentils contains about 18 grams of protein, and 230 calories. Lentils are also rich in iron, folate, magnesium, and antioxidants, which can protect your cells from damage. Lentils are easy to cook and can be added to soups, stews, salads, or burgers. You can also make lentil curry, dal, or hummus.
6. Quinoa
Quinoa is a pseudocereal that is high in protein and gluten-free. Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein. One cup (185 grams) of cooked quinoa contains about 8 grams of protein, and 222 calories.
Quinoa is also high in fiber, manganese, phosphorus, and copper, which are important for your metabolism and energy production. Quinoa has a nutty flavor and a fluffy texture, and can be used as a substitute for rice, pasta, or couscous. You can also make quinoa salad, porridge, or granola.
7. Peanut Butter
Peanut butter is a delicious and convenient source of protein and healthy fats. Peanut butter is made from roasted peanuts that are ground into a paste, and sometimes contains added salt, sugar, or oil. One tablespoon (16 grams) of peanut butter contains about 4 grams of protein, and 94 calories.
Peanut butter is also a good source of vitamin E, niacin, and magnesium, which are essential for your skin, brain, and muscle health. Peanut butter can be spread on toast, crackers, or fruit, or added to smoothies, oatmeal, or baked goods. You can also make peanut butter sauce, dip, or soup.
8. Tofu
Tofu is a soy product that is high in protein and low in calories. Tofu is made from soy milk that is curdled and pressed into solid blocks.
Tofu has a mild flavor and a firm texture, and can absorb the flavors of the ingredients it is cooked with. One 3-ounce serving (85 grams) of tofu contains about 8 grams of protein, and 70 calories. Tofu is also a good source of calcium, iron, and isoflavones, which are plant compounds that may have anti-cancer and hormone-balancing effects. Tofu can be baked, fried, scrambled, or grilled, and can be used in stir-fries, soups, salads, or sandwiches.
9. Cottage Cheese
Cottage cheese is a type of cheese that is low in fat and calories yet high in protein. It is rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.
One cup (226 grams) of cottage cheese provides 28 grams of protein, and 163 calories. Cottage cheese can be eaten as a snack, or as a part of a meal. You can add fruits, nuts, seeds, honey, or cinnamon to cottage cheese for extra flavor and nutrition. You can also use cottage cheese as a substitute for ricotta cheese in recipes.
10. Oats
Oats are a whole grain that are high in protein and fiber. Fiber can help you feel full and satisfied, and can also lower your cholesterol and blood sugar levels.
One cup (156 grams) of dry oats contains about 26 grams of protein, and 607 calories. Oats are also rich in beta-glucan, a type of soluble fiber that can boost your immune system and lower your risk of infections and heart disease.
Oats also contain antioxidants, minerals, and phytochemicals that can protect your health and prevent inflammation. Oats can be cooked as porridge, or used to make granola, bars, cookies, or muffins.
11. Turkey Breast
Turkey breast is a lean and high quality source of protein. One 3-ounce serving (85 grams) of turkey breast contains about 24 grams of protein, and 115 calories.
Turkey breast is also low in fat and carbs, and high in selenium, phosphorus, and vitamin B6, which are essential for your immune system, nervous system, and metabolism. Turkey breast can be roasted, baked, or grilled, and can be used in sandwiches, salads, soups, or casseroles.
12. Almonds
Almonds are a type of nut that are high in protein and healthy fats. Almonds are also rich in fiber, vitamin E, magnesium, and antioxidants, which can lower your cholesterol, blood pressure, and oxidative stress. One ounce (28 grams) of almonds contains about 6 grams of protein, and 164 calories.
Almonds can be eaten as a snack, or as a part of a meal. You can add almonds to salads, yogurt, oatmeal, or baked goods. You can also make almond butter, milk, or flour.
13. Edamame
Edamame are immature soybeans that are high in protein and fiber. Edamame are also a good source of folate, vitamin K, iron, and isoflavones, which are plant compounds that may have anti-cancer and hormone-balancing effects.
One cup (155 grams) of edamame contains about 17 grams of protein, and 189 calories. Edamame can be boiled, steamed, or roasted, and can be eaten as a snack, or as a part of a meal. You can add edamame to salads, soups, stir-fries, or sushi.
14. Whey Protein
Whey protein is a type of protein that is derived from milk. Whey protein is one of the most bioavailable and digestible forms of protein, as it contains all nine essential amino acids and has a high leucine content, which is a key amino acid for muscle growth and repair.
Whey protein is also rich in immunoglobulins, lactoferrin, and other bioactive peptides that can enhance your immune system and prevent infections.
Whey protein can be found in powder form, and can be mixed with water, milk, or juice, or added to smoothies, oatmeal, or baked goods. One scoop (28 grams) of whey protein powder contains about 20 grams of protein, and 110 calories.
15. Shrimp
Shrimp are a type of seafood that are high in protein and low in calories. Shrimp are also a good source of selenium, iodine, phosphorus, and vitamin B12, which are important for your thyroid, bone, and nerve health.
Shrimp also contain astaxanthin, a carotenoid that can protect your skin and eyes from UV damage. One 3-ounce serving (85 grams) of shrimp contains about 18 grams of protein, and 84 calories. Shrimp can be boiled, steamed, grilled, or fried, and can be used in salads, pasta, tacos, or gumbo.
16. Chia Seeds
Chia seeds are tiny seeds that are high in protein and fiber. Chia seeds are also rich in omega-3 fatty acids, calcium, magnesium, and antioxidants, which can lower your inflammation, blood pressure, and blood sugar levels. Chia seeds have a gel-like texture when soaked in water or other liquids, and can help you feel full and hydrated.
One ounce (28 grams) of chia seeds contains about 5 grams of protein, and 137 calories. Chia seeds can be eaten raw, or soaked in water, milk, or juice. You can add chia seeds to smoothies, yogurt, oatmeal, or pudding. You can also make chia seed jam, bread, or crackers.
17. Cheese
Cheese is a dairy product that is high in protein and calcium. Calcium is a mineral that is essential for your bone, teeth, and muscle health. Cheese also contains phosphorus, zinc, vitamin A, and vitamin B12, which are important for your metabolism, immune system, and vision.
Cheese can be eaten as a snack, or as a part of a meal. You can add cheese to salads, sandwiches, pizza, or pasta. You can also make cheese sauce, dip, or soup. One ounce (28 grams) of cheddar cheese contains about 7 grams of protein, and 113 calories.
18. Beef
Beef is a type of meat that is high in protein and iron. Iron is a mineral that is essential for your blood, oxygen, and energy production. Beef also contains zinc, selenium, phosphorus, and vitamin B12, which are important for your immune system, thyroid, and nerve health.
Beef can be cooked in various ways, such as grilled, roasted, or braised, and can be used in burgers, steaks, stews, or tacos. One 3-ounce serving (85 grams) of lean beef contains about 22 grams of protein, and 164 calories.
19. Broccoli
Broccoli is a type of vegetable that is high in protein and fiber. Broccoli is also rich in vitamin C, vitamin K, folate, and antioxidants, which can boost your immune system, blood clotting, and DNA synthesis. Broccoli also contains sulforaphane, a phytochemical that can prevent cancer and inflammation.
One cup (91 grams) of chopped broccoli contains about 3 grams of protein, and 31 calories. Broccoli can be eaten raw, or cooked by steaming, boiling, roasting, or sautéing. You can add broccoli to salads, soups, stir-fries, or casseroles.
20. Milk
Milk is a liquid that is high in protein and calcium. Milk also contains potassium, phosphorus, vitamin D, and vitamin B12, which are important for your blood pressure, bone, and nerve health. Milk can be drunk as a beverage, or used in smoothies, coffee, tea, or cereal.
You can also use milk to make cheese, yogurt, butter, or ice cream. One cup (244 grams) of whole milk contains about 8 grams of protein, and 149 calories.
Common Questions About Protein and Health
You may have some questions about protein and health, such
as:
- How much protein do I need for my health and fitness?
- What are the benefits and drawbacks of animal vs plant protein?
- How can I get enough protein if I am vegan or vegetarian?
Here are some answers to these common questions.
How much protein do I need for my health and fitness?
The amount of protein you need for your health and fitness depends on several factors, such as your age, sex, weight, activity level, and health goals. The recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight (0.8 grams per kilogram), but this is the minimum amount to prevent deficiency, not the optimal amount for health and fitness.
Some studies suggest that eating more protein than the RDA can help you improve your body composition, strength, endurance, and recovery, especially if you are also exercising regularly and reducing your calorie intake. A general guideline is to aim for 0.6 to 0.8 grams of protein per pound of body weight (1.2 to 1.6 grams per kilogram) per day, or about 20 to 30% of your total calories from protein.
However, this may vary depending on your individual needs and preferences. You can use a protein calculator to estimate your protein needs based on your personal information.
What are the benefits and drawbacks of animal vs plant protein?
Animal protein is protein that comes from animal sources, such as meat, eggs, dairy, fish, and poultry. Plant protein is protein that comes from plant sources, such as beans, lentils, nuts, seeds, and grains. Both animal and plant protein can provide you with the essential amino acids that your body needs, but they have some differences in their quality, quantity, and effects on your health.
Some of the benefits of animal protein are:
- Animal protein is usually higher in protein than plant protein, and can provide you with more protein per serving and per calorie.
- Animal protein is usually more bioavailable and digestible than plant protein, meaning that your body can absorb and use more of the protein and amino acids from animal sources.
- Animal protein is usually more complete than plant protein, meaning that it contains all nine essential amino acids in adequate amounts. Most plant proteins are incomplete, meaning that they lack or have low levels of one or more essential amino acids. However, you can combine different plant proteins to get all the essential amino acids, such as beans and rice, or peanut butter and bread.
Some of the drawbacks of animal protein are:
- Animal protein is usually higher in fat, cholesterol, and calories than plant protein, and can increase your risk of heart disease, diabetes, and obesity if you eat too much or choose unhealthy sources, such as processed meats, fatty cuts, or full-fat dairy.
- Animal protein is usually lower in fiber, antioxidants, and phytochemicals than plant protein, and can lack some of the nutrients and benefits that plant protein can provide, such as lowering your inflammation, blood pressure, and blood sugar levels.
- Animal protein can also have some negative environmental and ethical impacts, such as contributing to greenhouse gas emissions, water pollution, deforestation, and animal suffering, if you choose sources that are not sustainable, humane, or organic.
Some of the benefits of plant protein are:
- Plant protein is usually lower in fat, cholesterol, and calories than animal protein, and can lower your risk of heart disease, diabetes, and obesity if you eat enough and choose healthy sources, such as beans, lentils, nuts, seeds, and whole grains.
- Plant protein is usually higher in fiber, antioxidants, and phytochemicals than animal protein, and can provide you with some nutrients and benefits that animal protein cannot, such as boosting your immune system, preventing cancer and inflammation, and balancing your hormones.
- Plant protein can also have some positive environmental and ethical impacts, such as reducing greenhouse gas emissions, water pollution, deforestation, and animal suffering, if you choose sources that are sustainable, organic, or locally grown.
Some of the drawbacks of plant protein are:
- Plant protein is usually lower in protein than animal protein, and can provide you with less protein per serving and per calorie. You may need to eat more plant protein or supplement with protein powders or bars to meet your protein needs.
- Plant protein is usually less bioavailable and digestible than animal protein, meaning that your body can absorb and use less of the protein and amino acids from plant sources. You may need to eat more plant protein or combine different plant proteins to get the same amount of protein and amino acids as animal sources.
- Plant protein is usually incomplete than animal protein, meaning that it lacks or has low levels of one or more essential amino acids. You may need to eat more plant protein or combine different plant proteins to get all the essential amino acids, such as beans and rice, or peanut butter and bread.
How can I get enough protein if I am vegan or vegetarian?
Vegan or vegetarian diets are diets that exclude or limit animal products, such as meat, eggs, dairy, fish, and poultry. Vegan or vegetarian diets can be healthy and provide you with enough protein, as long as you eat a variety of plant foods and plan your meals carefully. Here are some tips on how to get enough protein if you are vegan or vegetarian:
- Eat protein at every meal and snack, as this can help you meet your daily protein needs and keep you full and satisfied throughout the day.
- Eat a variety of plant proteins, such as beans, lentils, nuts, seeds, grains, tofu, tempeh, seitan, and protein powders or bars. This can help you get all the essential amino acids and other nutrients that you may miss from animal sources.
- Combine different plant proteins, such as beans and rice, or peanut butter and bread. This can help you get all the essential amino acids and improve the quality and quantity of your protein intake.
- Supplement with vitamin B12, iron, zinc, calcium, and vitamin D, as these are some of the nutrients that may be lacking or low in vegan or vegetarian diets. You can get these nutrients from fortified foods, such as cereals, plant milks, or nutritional yeast, or from supplements.
Conclusion
Protein is a vital nutrient that can help you improve your health and fitness. By eating foods that are high in protein and low in calories, carbs, and fat, you can boost your metabolism, reduce your appetite, and preserve your muscle mass.
Some of the best foods for a high protein diet are eggs, chicken breast, salmon, Greek yogurt, lentils, quinoa, peanut butter, tofu, cottage cheese, oats, turkey breast, almonds, edamame, whey protein, shrimp, chia seeds, cheese, beef, broccoli, and milk.
You should also eat protein at every meal and snack, especially after waking up and working out. However, you should also be careful not to eat too much protein, as this can cause some side effects and health problems.
You should aim for 0.6 to 0.8 grams of protein per pound of body weight (1.2 to 1.6 grams per kilogram) per day, or about 20 to 30% of your total calories from protein. You should also drink enough water, eat a balanced diet, and consult your doctor before starting a high protein diet.
I hope you enjoyed this article and learned something new. If you have any questions, comments, or suggestions, please feel free to leave them below. I would love to hear from you. Thank you for reading! 😊
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