A higher protein diet can offer various health benefits, from promoting weight loss to helping manage blood sugar levels. Furthermore, many studies also show that higher protein diets support bone health and muscle development. Thus, getting enough protein in your diet is crucial for over health and wellness. Below are 7 of the best high protein foods you should consider adding to your diet.
Often a staple in most diets, chicken can provide 27 grams of protein per 3 ounces of skinless chicken breast. Chicken also contains vitamin B6, vitamin B12, magnesium, and pantothenic acid. As chicken does not have a strong flavour you can chop it and add it to almost any meal you like. Just make sure it’s cooked all the way through.
Adding beef to your diet provides your body with high amounts of protein, at 22 grams per 3-ounce serving of lean ground beef. Additionally, beef provides key nutrients like zinc, iron, vitamin B6, vitamin B12, magnesium, and potassium. Try making ground beef taco salad, slow cooker beef stew, or a simple steak on the BBQ.
This gorgeous pink fish offers 19 grams of protein per 3-ounce serving. Salmon is also high in omega-3 fatty acids which are great for heart health. In addition, salmon provides vitamin B3, vitamin B5, vitamin B6, vitamin B12, vitamin D, and vitamin E. Adding fish to your weekly meal plan can add some additional variety and it tastes delicious. Try baking your salmon, or making sushi.
This is a high protein vegetarian option containing 18 grams of protein per cup of cooked lentils. Additionally, lentils are packed with antioxidants, fiber, iron, vitamin B6, and magnesium. Try adding lentils to a slow cooker soup, or use them to make a vegetarian chili.
Cottage cheese contains 12 grams of protein per ½ cup serving. Additionally, cottage cheese contains beneficial probiotics and contains calcium, vitamin B12, and potassium. This creamy, natural source of protein is great to eat on its own or as an ingredient in a variety of recipes from pancakes to pasta.
Having two eggs a day adds 12 grams of protein to your diet. Furthermore, eggs contain all 9 essential amino acids, as well as iron, vitamin A, vitamin D, folate, and vitamin B12. Try starting your day off with 2 scrambled eggs, or make an omelet. Hard-boiled eggs also make a great snack or addition to a salad.
Natural peanut butter is another high protein option with 7 grams per 2-tablespoon serving. It also contains healthy fats, making it a great addition to your diet. However, be sure to check the packaging as you want to make sure there is no sugar, or oil added to the peanuts. Enjoy this high protein food on apples, in a sandwich, or as an ingredient in protein balls or shakes.
The recommended minimum protein intake is 7 grams per 20 pounds of body weight for a sedentary person. However, if you are active, or have a physically demanding job this increases. This means that someone who is 140lbs should have between 50 -120 grams per day depending on their activity level. Use this helpful calculator to determine your personal protein needs.
Adding these 7 high protein foods to your diet can help you improve your overall health. Additionally, if you are looking to lose weight, protein helps you feel fuller for longer and offers a significant energy boost.