Proteins are one of the most important nutrients for our body. They are the building blocks of our body. They help in the formation of muscles, organs, and everything else needed for proper functioning of our body. According to the RDI (Recommended Daily Intake) standards, women should consume 46 gm of protein daily and men should consume 56 gm of protein daily. It is important to make protein as an integral part of our daily diet. Protein helps in increasing muscle mass and reducing fats. A high-protein diet is recommended for those who are trying to lose weight. Additionally, proteins also help in injury recovery, reduce the risk of high blood pressure, reduce the risk of age-related degeneration of skeletal muscle, and helps in the functioning of immune system. The need of protein for a person varies depending on factors extent of physical activity, pregnant or lactating women, or is recovering from surgeries or injuries.
Here is the list of 6 foods that you must include in your high-protein diet.
- Eggs
1 large egg contains 6 gm of protein. Along with proteins, eggs are also a good source of vitamins, fats, minerals, and antioxidants. For high-protein diets, eggs are the best choice. They are easily available and can be made part of your breakfast. You can consume eggs in as boiled egg, poached egg, omelets, egg salads, sandwiches, or scrambled eggs.
- Peanut Butter
Another rich source of protein is peanut butter. Two Tablespoons of peanut butter contains 7 gm protein. Along with proteins, peanut butter is also rich in healthy fats and dietary fibres. The body takes time to digest peanut butter so, you feel full for longer after you consume peanut butter. Thus, you can avoid overeating. You can enjoy eating peanut butter as a spread, in smoothie, in oatmeal, in salad, or with fruits.
- Lentils
Lentils are good source of protein as one cup cooked lentils contain 18 gm of protein. Lentils have plant-based proteins that are rich in antioxidants, dietary fibres, minerals, and vitamins. There are various ways you can include lentils in your high-protein diet. Lentils contain minerals, such as manganese, iron, copper, magnesium, potassium, and copper. You can consume boiled lentils, as smoothie, and as soup.
- Cottage Cheese
Cottage cheese is a natural source of protein. One cup of cottage cheese with 2% fat contains 27 gm protein. So, you must include cottage cheese in your high-protein diet. Cottage cheese is low in fat so, it is a must inclusion for your high-protein weight loss diet. Other than the cottage cheese, you can also include mozzarella, parmesan, and cheddar cheese in your daily diet.
- Chicken breast:
If you love animal protein, then the best food to include in your high-protein diet is the chicken breast. 100 gm of chicken breast contain 31 gm of protein. You can prepare versatile chicken dishes, so you will never be bored by consuming chicken as a part of your daily high-protein diet. Whether it is chicken salad, baked lemon pepper chicken, chicken stew, or creamy Garlic Mushroom Chicken with Parmesan cheese, you can enjoy chicken in various forms.
- Salmon
Salmon is a good source of protein. 100 gm of salmon contains 20 gm protein. Along with protein, salmon is also rich in omega-3 fatty acids, which is good for keeping our heart healthy. You can consume salmon is many ways, such as baked salmon, honey-garlic salmon, pan-fry salmon, etc.
Along with your daily fitness routine, you should take a high-protein diet. It will help you give required energy for your workouts and also burn fats.
