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Wondering which protein to eat today? Make sure you never fall short of protein options with this WOW list. Never run out of the best high-protein foods to eat for better health and well-being with this list.
Are you looking for ways to increase your protein intake and maintain a healthy diet? Well, you’ve come to the right place! Protein supplements are also widely available. The most common form is protein powder.
Here’s why do we need Protein
Proteins, made up of amino acid chains, are an essential nutrient that plays a vital role in building and repairing tissues in our body. They are quite literally the ‘building blocks’ of our body.
5 Reasons Why You Need to Intake Protein
1. Increased muscle mass: Builds muscle mass, improves recovery and enhances overall performance when combined with regular exercise.
2. Improved recovery: Protein is essential for repairing and rebuilding muscle tissue, which is particularly important after a workout or physical activity.
3. Enhanced performance: Gives you constant energy to do pretty much everything, especially in physical performance.
4. Increased satiety: Protein is known to increase satiety, meaning it can help you feel fuller for longer periods and thus, aids in weight loss and management.
5. Better bone health: Protein is essential for maintaining healthy bones and reducing the risk of osteoporosis, particularly in older adults.
And the list goes on! To Know more about the benefits of Intaking Protein. (_Read more)
21 Delicious High Protein Foods
Here are 21 delicious foods that are high in protein.
1. Soya:
Soybeans are an excellent source of protein and contain all nine essential amino acids. They are versatile and can be used in various dishes, including stir-fries, soups, and salads.
– Protine Contains
28 grams per 1 cup (cooked)
2. Eggs
Eggs are an excellent source of high-quality protein and are also rich in essential vitamins and minerals, including vitamin D and choline.
– Protine Contains
6 grams per 1 large egg
3. Lean Meat
Chicken and turkey are excellent sources of lean protein and are low in fat. They are versatile and can be used in various dishes, including salads, wraps, and soups.
– Protine Contains
31 grams per 3 ounces
4. Greek yoghurt:
Greek yoghurt is an excellent source of protein and is also rich in calcium and probiotics, which are essential for maintaining gut health.
– Protine Contains
1.20 grams per 1 cup (plain, non-fat)
5. Low-fat milk:
Milk is an excellent source of high-quality protein and calcium, which is essential for maintaining healthy bones.
– Protine Contains
8 grams per 1 cup (skim)
6. Quinoa:
Quinoa is a gluten-free grain that is high in protein and fibre. It is also rich in essential vitamins and minerals, including iron, magnesium, and zinc.
– Protine Contains
8 grams per 1 cup (cooked)
7. Protein Powder Supplements and Capsules:
Whey or plant-based, they are an excellent source of protein that can be easily incorporated into your smoothies, oatmeal, pancakes and more.
– Protine Contains
Varies depending on brand and serving size
8. Protein Powder Supplements and Capsules:
Are an easy & excellent way to increase your daily protein intake to ensure that you are getting the right amount of protein to support your health and fitness goals.
– Protine Contains
Varies depending on brand and serving size
9. Nuts
Nuts are a great source of protein, healthy fats, and essential vitamins and minerals. They are perfect for snacking or adding to salads and other dishes.
– Protine Contains
6 grams per 1 ounce (about 23 almonds)
10. Beans
Beans and lentils are excellent sources of plant-based protein, fibre, and essential nutrients such as iron and folate.
– Protine Contains
15 grams per 1 cup (cooked)
11. Seafood
Seafood options like Salmon and Tuna are excellent sources of high-quality protein and are also rich in omega-3 fatty acids, which are essential for maintaining heart health.
– Protine Contains
22 grams per 3 ounces (cooked)
12. Pumpkin seeds
Pumpkin seeds are indeed a good source of protein, as well as other nutrients such as fiber, healthy fats, and minerals like magnesium, zinc, and potassium. Adding pumpkin seeds to meals and snacks can help increase protein intake for vegetarians, vegans, or anyone looking to diversify their protein sources.
– Protine Contains
9 grams per 1 ounce (about 85 seeds)
13. Lentils
Lentils are a rich source of plant-based protein and other nutrients, linked to a lower risk of heart and fatty liver diseases. Ideal for vegetarian and vegan diets.
– Protine Contains
18 grams per 1 cup (cooked)
14. Cottage cheese
Cottage cheese is a low-fat, high-protein cheese rich in essential nutrients like calcium, vitamin B12, and phosphorus. Studies suggest it’s as filling as eggs and can make for a satisfying snack or meal when paired with fruits.
– Protine Contains
14 grams per 1/2 cup (low-fat)
15.Greek yogurt
High in protein and nutrients like calcium, vitamin B12, and zinc, Greek yogurt’s creamy texture and tart flavor makes it a versatile ingredient for sweet and savory dishes. Opt for no added sugar options.
– Protine Contains
20 grams per 1 cup (plain, non-fat)
16.Lean beef
Lean beef is a protein-rich food that’s also high in iron, zinc, and vitamins B12 and B6. However, excessive consumption of red meat has been linked to an increased risk of certain health conditions. Consider moderating intake and incorporating more plant-based protein, fish, and poultry in your diet.
– Protine Contains
22 grams per 3 ounces (cooked)
17. Fish
Fatty fish, like salmon and herring, are high in protein and beneficial nutrients, including omega-3 fats, iodine, selenium, and vitamin B12. Regularly consuming fish is linked to a lower risk of heart disease and type 2 diabetes.
– Protine Contains
19 grams per 3 ounces (cooked)
18.Quinoa
Quinoa is a popular pseudocereal that’s high in protein, fiber, and nutrients like folate, copper, and zinc. It’s also a nearly complete protein, containing all nine essential amino acids. Ideal for vegetarians and vegans, it’s versatile and delicious in many dishes.
– Protine Contains
8 grams per 1 cup (cooked)
19.Ezekiel bread
Ezekiel bread is a unique bread made of sprouted whole grains and legumes. It’s high in protein, fiber, and important nutrients compared to other breads. Use it to make a protein-rich sandwich with turkey, lettuce, tomato, and hummus.
– Protine Contains
8 grams per 1 slice (sprouted grain)
20.Turkey breast
Turkey breast is a great source of lean protein, making it a healthy option for meals. It’s also low in fat and calories and is a good source of vitamins and minerals, including vitamin B6, niacin, and selenium. It’s also a source of tryptophan, an amino acid that helps regulate mood and sleep. Try adding sliced turkey breast to sandwiches or salads for a nutritious meal.
– Protine Contains
26 grams per 3 ounces (cooked)
21. Peanuts Butter
Peanut butter is a tasty and convenient source of protein, with two tablespoons providing around 7 grams of protein.
It’s also rich in healthy fats, fiber, vitamin E, magnesium, and potassium (36Trusted Source).
Opt for natural peanut butter without added sugar or oils, and try spreading it on whole grain toast, apple slices, or celery sticks for a satisfying snack.
– Protine Contains
8 grams per 2 tablespoons (natural, unsweetened)
Why Choose Protein Powder Supplements and Capsules?
Apart from their nutritious advantage, here are some reasons why:
- Made from high-quality protein sources that are easily absorbed by the body.
- 100% natural without any artificial adulterants.
- They help you increase muscle mass, and support recovery after exercise with ease.
- Vegan and lactose intolerant friendly
Ways to Incorporate Protein Supplements into a Healthy Diet
- Make a protein-packed smoothie by simply mixing them with water or milk. If you want to make it fancier, add fruits or leafy greens of your choice!
- Pancakes and muffins made with protein powder batter are ways to eat dessert for breakfast the healthy way.
- Add protein powder to your hot or cold bowl of oatmeal with fruits and nuts as a breakfast treat. Top it off with a dollop of protein-rich Peanut Butter to boost its flavour and protein content!
There are endless ways, and the fun is in experimenting and inventing your own recipes!
Conclusion
While protein is important, it is equally important to consume a variety of other nutrients such as carbohydrates, healthy fats, vitamins, and minerals. To balance your protein intake, you can incorporate high-protein foods such as eggs, lean meats, nuts, and chickpeas into your daily meals and snacks. By making small changes to your diet, you can support your health and fitness goals and achieve optimal results.
Choose a healthy lifestyle in the WOW way!
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