The best foods to fill your body with protein.

Foods that are high in protein are an important part of any nutrition plan. Without it nutrient hair begins to fall out, nails begin to break, and muscles become like jelly. Typically, the average man needs 56 grams of protein per day, and the average woman needs 46 grams.

Carbohydrates are also essential for our body as they are a source of energy. However, they stimulate the release of insulin, the main fat-producing hormone, so regular intake too much of them can lead to weight gain.

As for fats, their excess interferes with the absorption of many elements and leads to a delay in the removal of food from the stomach, which can lead to indigestion. But of course, fats do not need to be excluded, they just need to be in small quantities.

If you want to maintain a healthy weight and develop muscle mass, then you should eat more products high in protein and low in carbohydrates and fat. Moreover, many of them are a good source of essential vitamins and minerals.

Table of foods high in protein and low in carbohydrates and fats

This table shows the approximate amount of proteins, carbohydrates and fats per 100 g of product.

Now let’s take a closer look at each of the listed products.

Eggs

This is one of the most delicious and healthy products. First, they are loaded with nutrients and everything essential vitamins and minerals.

Secondly, they are a source of high-quality, quickly digestible protein (almost 20%), which is why athletes adore them. They are also low in calories, and therefore do not lead to the formation of fat deposits.

Pork chop

It also has a decent composition of nutrients - a number of B vitamins, magnesium, zinc and others.

By the way, pork contains oleic acid, which is considered the most valuable monounsaturated fatty acid.

Overall, pork chops are a very high protein, low carbohydrate food.

Tuna

Tuna meat has the highest amount of protein among all fish - 23.6%.

100g of canned tuna has only 128 calories and no carbohydrates.

Like all fish products, it contains large quantities of omega-3 fatty acid, which are necessary for the normal functioning of the body.

Parmesan cheese

Parmesan contains more vitamins and minerals than any other known cheese. Consists of 30% water and 70% beneficial nutrients.

It helps normalize fat metabolism and reduce cholesterol levels. Cheese contains many fat-burning substances, so it can be an indispensable assistant for those who are on a diet.

You can add its pieces to salad, pasta, pizza, or eat small slices with fruit.

Lamb meat

Tender, juicy lamb meat is low in fat, almost dietary, and also low in cholesterol. Like other meats, it offers a significant amount of protein, approximately 25%.

There are a lot of recipes for preparing lamb: it can be grilled, baked in the oven or cooked in a frying pan. It always turns out with great taste and aroma.

Beef

This meat provides high quality protein with low calorie content. Many diets include it in the diet, because it quickly relieves hunger and is low in fat.

It is best to choose meat no older than two years old and eat it boiled or stewed, so the body will receive more benefits.

Ground beef

Ground beef is quite high in calories and nutritious product. Included raw meat many different vitamins: groups B, A, B12, K and E. Steam the minced meat to preserve most of the important substances.

In general, eating minced beef is very useful for restoring the body after various injuries, for skin diseases and anemia.

Cottage cheese

In terms of the amount of protein and the degree of its digestibility, cottage cheese is superior to all dairy products. It should be noted that with different percentages of fat content, it differs in the amount of protein.

For example, in low-fat cottage cheese protein concentration is 28%, with 9% fat content - about 18 g, and with 18% - 15 g. By the way, homemade cottage cheese contains more of it than store-bought cottage cheese.

Chicken breast

On average, 100 g of chicken breast contains about 31 g of protein and virtually no fat or carbohydrates.

This is simply an ideal food for athletes and people on low-carb diets and adherents healthy eating. Chicken meat is easily digestible and can be eaten without fear of gaining weight. excess weight.

Beef liver

There is as much protein in liver as in beef, but it is of higher quality. It includes iron proteins, which contain more than 20% of the iron that plays important role in the formation of hemoglobin and other blood pigments.

If the liver is prepared correctly, it can satisfy the body with the full daily requirement of vitamins and elements, therefore it is very useful for small children, pregnant women and diabetics.

Salmon

Salmon is one of the fattiest fish and provides plenty of omega-3s, protein and other nutrients. It even contains an antioxidant known as astaxanthin.

Fish should be consumed for anemia, thyroid problems, hormonal imbalance, great mental and physical activity. In addition, it should be included in the diet for hypertension, cardiovascular problems, poor vision, stress.

Ham

Natural pork ham is undoubtedly a tasty product.

However, it is necessary to mention its high calorie content - people with overweight or metabolic disorders, it is recommended to eat dishes with ham with caution.

It can be eaten as a separate independent dish or added to dishes.

Shrimps

They are great for dietary nutrition, 100 g contains 83 kcal.

Thanks to the large amount of easily digestible proteins and low fat content, shrimp relieve hunger well without adding extra pounds.

Shrimp can be served as an independent dish, or can be added to various salads, cold appetizers, soups, pizza and pasta.

Crab

Crab meat is extremely healthy food, especially steamed.

It contains no carbohydrates and at the same time it has a high concentration of protein, vitamins A, B and C, chromium, zinc, copper and other minerals. 100 g - only 98 calories.

Tofu

Tofu cheese is a popular delicacy in Chinese and Thai cuisine, made from curdled soy milk.

100 g contains only 2 g of carbohydrates and 16 g of complete protein, which contains all nine essential amino acids. This cheese can be an excellent alternative to red meat and poultry.

By the way, a recent study showed that high protein products Low carbohydrate foods slow tumor growth and actually prevent cancer from starting. And for type II diabetics, adding them to the diet helps maintain normal level blood sugar. As you can see, they also contribute to the prevention and treatment of such serious diseases.

Proteins (also called proteins or peptides) are substances that, along with fats and carbohydrates, are the main components of human nutrition. When they enter the body with food, they have a huge impact on the work of many internal organs. Their deficiency is fraught serious problems with health. Therefore, you cannot avoid using them for too long.

Modern dietetics has taken advantage of the ability of these high molecular weight compounds instantly digest and satiate for a long time and began to use protein products for weight loss. They force overweight melt by leaps and bounds and at the same time form a beautiful, sculpted figure, as they activate growth muscle mass when playing sports. They deserve to be given close attention.

Effect on the body

If you limit the consumption of fats and carbohydrates in your diet, protein foods will quickly restore order to your body, which will ultimately result in the loss of extra pounds. The mechanism for losing weight has long been scientifically proven:

• is happening effective cleansing body from waste, toxins and other harmful substances, which prevent many organs from functioning fully;
• strengthening the heart and blood vessels by lowering blood sugar;
• normalization of insulin function, which leads to intensive burning of glucose absorbed by muscles;
• control water balance in the body, removing excess fluid, which is often the main cause of high weight;
• maintaining muscle tone, which leads to weight loss, since only adipose tissue, and there is no loss of nutrients;
• improving metabolism, which is necessary when losing weight;
• decreased appetite, dulled feeling of hunger due to long digestion of protein products.

In addition to losing weight, as a bonus, the protein products included will have a positive effect on a variety of organs and systems of the body. Therefore, when you come out of such fasting, you will feel great.

If you want to know more precisely what will happen to your body, the information in this table will surely make you a devotee. protein nutrition.

A distinctive feature of proteins is that when they enter the body, they are not stored as fat on the sides and are not converted into energy like carbohydrates. All of them are used to restore organs and systems, decomposing into amino acids - another substance that is incredibly useful for humans. Therefore, it is so important to know what protein products are for weight loss and what their main sources are.

Kinds

Protein products can be animal or plant origin. Each type has its own advantages and disadvantages, which is why it is so important to eat them in a balanced manner.

• Animals

Protein products of animal origin are quickly digestible, but they are also quite high in fat, so not all of them are ideal for weight loss. If you choose meat, then chicken, turkey, and rabbit are allowed as part of any diet, but pork and lamb are prohibited. If it is milk, it should be either low-fat or with minimal percentage fat

• Vegetable

Protein products of plant origin are absorbed by the body much more slowly and worse than animal products. However, they are good for weight loss because they contain virtually no fat.

The following table will provide you with approximate lists of protein products from these two groups:

For health and wellness As part of the diet, you need to eat both types. Therefore, a list of protein products for weight loss, indicating their protein content against the background of fats and carbohydrates, will be useful to you.

We will review these lists below, and you will learn more about the nuances of such diets by reading one of our articles: “” and “”.

List

To create a list of products for weight loss, you need to consider the following factors:

• not only the protein content in them, but also its ratio with fats and carbohydrates: for example, there is much more protein in pork;
• their calorie content: if you eat a piece of goose rich in protein, you will then have to work out hard in the gym to spend the 319 kcal it contains.

Therefore, always refer to the table below if you plan to lose weight using protein products. It takes both of these factors into account.

Meat, offal, egg

Fish and seafood

Milk and dairy products

As you can see, in addition to proteins, many foods contain too much fat or calories, so they are not suitable for weight loss. If only you carefully include them in your diet when you come out of a hunger strike.

Therefore, nutritionists have compiled a more accurate table of protein products for weight loss that can be consumed without fear of gaining extra pounds.

Quite an impressive table, which includes many items. So a protein-based diet cannot be monotonous and boring. Well, those who want to achieve record-breaking results should focus on products in which the amount of protein is simply off the charts and which will definitely make you lose weight.

Top best

Nutritionists name the best protein foods for weight loss, which you can eat in almost unlimited quantities during a diet.

• Eggs

Chicken eggs - richest source squirrel. To lose weight, you can eat 7 whites and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.

• Low-fat kefir

The main protein product for any weight loss system. The protein it contains is easily digestible with minimal total calories. Improves digestion, rids the body of toxins. The extra pounds disappear quite quickly. Protein content - 28 g. All these beneficial features this protein product formed the basis kefir diet(as an example,).

• Cottage cheese

A protein product that is very quickly digestible. Provides a feeling of fullness for a long time, which has a positive effect on weight loss. Keeps nails, bones, teeth in good condition. Protein content - 20 g.

• Natural yogurt

For weight loss, only natural protein products without dyes, sweeteners or other additives are suitable. This yogurt will be stored for no more than 3 weeks.

• Milk

Compared to meat and fish, milk is higher in this rating because it contains protein, which is absorbed by the body much better. At the same time, you will not be able to lose weight on milk alone, since it does not have a very good effect on the functioning of the stomach. But for preparing protein dishes (the same cocktails) with minimal fat content, this product will be ideal.

• Meat

First up is chicken breast. 200 grams of meat contains about 40 grams of protein, 2 grams of fat, 200 kcal. An essential protein product for weight loss. Secondly, it's beef. The ratio of main substances is approximately the same, but there is a little more fat. It is an alternative to white chicken meat to diversify your diet while losing weight.

• Fish

The best protein product is salmon fillet. Contains fats, but much more protein, as well as omega 3 acids. To lose weight, you should treat yourself to this tasty morsel twice a week.

• Legumes

These are plant protein products that can support in good condition muscle mass even during the process fast weight loss. In addition, they give a long-lasting and pleasant feeling of fullness, so you won’t be hungry.

• Protein powder/shake

Always keep this top protein diet for weight loss before your eyes when creating a menu. After all, these are the products that should be included in recipes that will make any diet seem like a holiday and not a test.

Dish recipes

We invite you to try preparing various dishes from protein products: here there are recipes for soups, salads and main dishes. With such diversity this system losing weight can hardly be called a hunger strike.

First meal

Do you think that making soups exclusively from protein products is impossible? Indeed, traditional first courses are a combination of protein (meat and fish broths) and carbohydrates (a variety of vegetables, cereals, pasta, noodles). But nutritionists never tire of repeating that liquid food improves weight loss results, so it cannot be excluded from diets. So let's learn how to cook first courses from protein products.

• Spinach soup

Remove the skin from the turkey breast or drumstick. Boil, remove from broth, let cool. Finely chop a package of spinach (frozen product will not spoil the dish), cook in broth for 10 minutes. Separate the meat from the bones, finely chop it, and return it to the broth. Cook the spinach and turkey together for another 10 minutes. Cool the soup, use a blender to puree it, adding 50 ml of skim milk, spices, and 2 cloves of garlic. Eaten hot.

• Salmon with milk

Pour boiling water over 4 medium-sized tomatoes, remove the skin and finely chop. Peel and chop a large onion. 1 PC. grate carrots. Fry with onions, adding tomatoes at the end. Place in a quart saucepan cold water, boil. Cook over low heat for 10 minutes. Cut 450 grams of salmon fillet into cubes and add to the broth. After 5 minutes, add 500 ml skim milk. After boiling, add spices. Leave for 20 minutes.

• Meatball soup

Prepare chicken bone broth. Make minced meat from chicken breast, make meatballs out of it. Drop them into boiling broth. After boiling, add 50 grams of chopped bell pepper, the same amount of green beans, and herbs. Cook for 20 minutes. Serve hot.

Second courses

Main courses made from protein products are the basis of the diet. Recipes include only low-calorie ingredients - specifically for weight loss.

• Chicken in kefir

Cut 100 grams of selected, fresh chicken fillet, mix with salt, pepper, chopped herbs. Add 50 ml of low-fat kefir, 50 ml of filtered cold water. Place in the refrigerator for 3 hours. Place in a hot frying pan and simmer for 10 minutes on each side.

• Fried eggs

Break 5 eggs into a plastic container. Beat. Microwave for 2 minutes. It turns out healthy and incredibly tasty scrambled eggs. If you want to diversify your weight loss menu, you can add chopped chicken breast and herbs.

• Baked fish

Drizzle salmon fillet lemon juice, sprinkle with dried herbs and spices, bake in the oven on foil until cooked.

Snacks

Salads made from protein products are indispensable for any weight loss system. They are nutritious, healthy, and contribute to menu diversity. They allow you to whip up dinner without putting on extra pounds.

• Protein salad

Boil 3 soft-boiled eggs, chop chicken breast (150 g), chop 50 g of squid. Mix everything thoroughly.

• Asparagus salad with chicken

Boil 3-4 inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Grind 2 medium-sized fresh cucumbers and 60 grams of celery root. Mix everything thoroughly. Add 2 tablespoons canned green peas. Add chopped boiled and already cooled products. Season with 4 tablespoons apple cider vinegar.

Choosing recipes for your protein menu, carefully look at what products are listed in them. Sometimes olive oil or lean lamb is allowed, but these should be exceptions to the rules, concessions, so that the diet does not seem completely debilitating.

But fats and carbohydrates in pure form are strictly prohibited. So there shouldn’t be anything floury, sweet or fried in this diet.

To lose weight with protein foods, you need to know how to use them correctly. A few useful tips will allow you to reduce your weight by an impressive amount.

1. Meat protein products are best consumed boiled. To diversify the diet, stewing, baking and steaming are allowed.
2. During the diet, in addition to protein foods, the body must receive fiber in order to burn as quickly as possible excess fat and ensure proper functioning of organs. Therefore, you must eat greens, fruits and vegetables, dairy products, cereals, whole grain bread.
3. Many people ask what protein foods can be eaten at night: an hour before bedtime, you are allowed to drink a glass of low-fat kefir or natural yogurt. Everything else is prohibited.
4. Sweet dairy products (yogurt, curds with fillings), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
5. In one meal, the body can absorb only 30 grams of protein, no matter how many eggs, for example, you eat. Daily norm for men it is about 2 grams of protein per 1 kilogram of weight, for women - only 1 gram.
6. To improve the absorption of proteins by the body, you can put into practice the principles fractional meals. According to them, food is taken up to 6 times a day in small portions.
7. Dinner must be no later than 19.00.
8. If you go in for sports while losing weight on protein products, you will not only reduce your waist size, but will make your butt firmer and your chest firmer, since protein is an excellent building material for muscle tissue with sufficient physical activity.

As for specifically each protein product that can promote weight loss, the features of their use as part of the diet are conveniently collected in the following table:

Now you know what it includes protein food, and what products are needed for quick, and most importantly, healthy weight loss.

It is also important to remember that such diets are still a serious shock to the body. Therefore, firstly, they must continue or, but nothing more. Secondly, it is recommended to use such a figure correction system no more than once every six months, and even less often in case of health problems.

Each product contains three important components. These are proteins, fats and carbohydrates. A person who thinks about his health should allocate a special place in his diet to the most beneficial of them - proteins. By eating foods with the highest protein content, you can improve your health, make your appearance more attractive and even lose weight. This nutrient is the basis of life and the building material of the body.

Why is it important to eat high protein foods?

Eating your diet with foods that contain plenty of protein is important for a number of reasons. One of them is the fact that protein (or protein, as it is also called) is involved in the structure of muscle tissue. It is for this reason that high-protein nutrition is recommended for professional athletes, people involved in fitness, and also for children.

Supporters of a healthy lifestyle and quality nutrition should know that their daily requirement in proteins is calculated based on weight. For every kilogram of human weight per day there should be 2 grams of protein. That is, if a person weighs 70 kilograms, then he should include about 140 grams of protein in his food per day. Studying the list of foods that contain a lot of protein, you will notice that some of them are quite high in calories, while others, on the contrary, provide very little energy. This fact should also be taken into account when choosing the right diet.

On the other hand, according to experts, the daily requirement for protein should generally be 40% of the total food. This is one of the keys to rational nutrition.

Protein is very important for physically active people to consume because it can restore a person’s expended energy. When excess protein occurs in the body, it does not turn into fat and does not lead to extra pounds, unlike carbohydrate foods.

Before the main table of proteins in products is described, it is worth paying attention to negative qualities protein food.

Harm from protein foods

As you know, fats, carbohydrates, and proteins can be harmful to the human body if consumed in excess. Therefore, harm to the body can only be caused if excess protein is formed in the body. This is due to the fact that only the required protein is easily absorbed by the body. The remainder must be processed. This process requires the participation of calcium. If there is not enough of it in the body, it will be drawn from the bones. Constantly exceeding the protein norm can lead to a number of unpleasant diseases. For example, to osteoporosis.

It is very important to study the composition of proteins in foods for another reason. Their excess leads to extra stress on the kidneys. When consuming foods high in animal protein, it is worth remembering that along with it cholesterol enters the body, which has a detrimental effect on the human body.

To avoid all of the above side effects, you need to add proteins to your diet depending on the needs of your body. It is worth paying attention to the total calorie content of a product containing a lot of protein. It is found in large quantities in meat products, eggs, cheese and cottage cheese, cereals and some other products.

Both animals and vegetable protein. The list of products containing it should start from the first. Animal protein is also called complete protein. This is due to the content of a complete amino acid complex in it.

Products containing protein in large quantities of animal origin are meat products. Their list starts with chicken and turkey. Every 100 grams of chicken or turkey meat contains about 20 grams of protein. It is easily digestible from these products. In addition, these two types of meat are considered dietary due to their low calorie content. They definitely need to be added to a balanced diet.

Products with the highest protein content can also include another type of meat - beef. There are about 25 grams of protein per 100 grams of beef meat. But it is much more digestible more complicated by the body. That is why it is better to eat it boiled.

A large amount of protein is found in beef, pork or lamb liver. About 18 grams per 100 grams of product. It is recommended to use it stewed.

There are other products that contain large quantities of animal proteins. This is fish and seafood. It is a storehouse of protein and other useful microelements. Any fish is easily digested by the body, which absorbs everything useful material. Proponents of a healthy diet should definitely include this type of protein-containing product in their diet.

Protein in cereals

Protein is found in a number of cereals. In addition, each of them is useful for the good functioning of the digestive organs. Protein in food products, that is, in cereals in this case, is contained in different quantities. But it is absorbed equally well.

Buckwheat consists of 12% proteins of plant origin. It is very beneficial for the body. Oatmeal is no less healthy and comes second in the list in terms of protein content. It contains 11 grams of protein per 100 grams of cereal. Wheat groats stands on the same position as oatmeal. It also contains 11 grams of protein.

Rounding out the list of protein-rich cereals are rice and corn. They contain 7-8% protein content.

Porridges are very beneficial for the human body, but when adding them to the diet, it is worth remembering that the bulk of them are carbohydrates.

Protein in eggs

When we're talking about Regarding protein-containing products, the natural question is how much protein is in one egg.

Chicken eggs can be different sizes and weight, but on average two eggs make up 100 grams of total weight. Accordingly, one egg can contain about 50 grams of mass. Per 100 grams of such a product there are 17% proteins. This means that one egg contains about 8.5 grams of protein.

It is from this product that protein is best absorbed. Its calorie content is quite low. Chicken eggs also contain many useful acids who participate in important metabolic processes human body.

Protein in cheese, cottage cheese and milk

Products with the highest protein content are also cheese and cottage cheese. Each of them is worth considering separately.

Cottage cheese contains about 14% protein. It is very beneficial for the body. It is high in calcium, which in some cases may be required for protein processing. Depending on the fat content of the cottage cheese, the protein content in it may vary slightly. It is recommended to add low-fat cottage cheese to your diet.

Hard cheese is made from cottage cheese. But its protein content is twice as high. So, on average, 100 grams of cheese contains about 30 grams of protein. It is worth noting that hard cheese is very high in calories, and you need to add it to your diet in small quantities.

The table of proteins in products also contains information that milk consists of only 5% of them, despite the fact that cottage cheese and cheese are its derivatives.

Other High Protein Foods

There are other favorites for protein content. What foods have a lot of proteins? Primarily soybeans, lentils and Brussels sprouts.

Knowing how much protein is in one egg, 100 grams of meat, cottage cheese, cheese, various cereals, you can easily create a balanced diet that will help the body effectively build muscle tissue, lose extra pounds and restore energy after physical activity.

Trying to lose extra pounds and gain slim figure, it is important to remember that the diet should be balanced. To make your body look harmonious, you must consume protein. This is the “foundation”, the building material for muscle structures. Protein provides functional work body, used for the formation and restoration of tissues. It's essential for health and wellness, so you need to know what foods you should have in your diet.

Boiled veal

Young veal includes meat “aged” from 4 months to 1 year. It has a light pink color. If the calf was fed grain crops, the meat may acquire a rich pink tint. Veal is valued for its exquisite and delicate taste.

Did you know?

People who give up protein lose weight quickly. But it’s not the extra pounds that disappear, but the muscle mass. The body begins to sag and tone disappears. A protein-free diet forces the body to use up its own reserves - it takes “building material” from other muscles.

Nuts

Nuts are a high-calorie product, so many people try to limit their consumption so as not to spoil their figure. But you shouldn’t completely abandon them - they contain saturated and unsaturated fatty acids and protein.

Peanuts contain the most protein - 26 g per 100. The second place is taken by cashews - 21 g. Almonds contain 20 g of protein, and pistachios - 10 g.

This is one of the most protein-containing plant products. Soy is used as a meat substitute and added as an additional ingredient. It is included in the vegetarian menu - it can be turned into aromatic “sausage”, tender pate and other “meat” dishes.

The calorie content of soy is 381 kcal per 100 g, and the protein content is 28-29 g.

Carefully!

Excessive consumption of soy can provoke the development of a number of diseases: urticaria, dermatitis, asthma, and also lead to hormonal imbalances.

Canned tuna

Canned tuna contains 23.5g of protein per 100g and can be served with vegetables or beans.

Did you know?

Fish and seafood are rich in protein, which is easily absorbed by the body. The most protein is found in tuna, salmon, saury, and mackerel. Low-fat fish can be cooked for dinner.

Poultry meat

Poultry is a high protein product. It is highly digestible and is considered low-calorie, so it can be included in the diet of people who want to lose weight. 100 g of meat contains 18 - 20 g of protein.

This is a favorite product of many, which is a storehouse of calcium. It also contains a lot of protein - from 22 to 30 g per 100 g, depending on the type of cheese. It contains vitamin D and fats, so calcium is easily absorbed. The daily norm is 30 - 50 g per day.

Liver

This offal is available and inexpensive, and has a high protein content. The liver can not only be stewed, but also made into pates. Goose liver is especially useful. In addition, it has an incredibly delicate taste - exquisite, expensive delicacies are prepared from it.

The liver contains approximately 15 - 17 g of protein per 100 g of product.

Quail eggs

This is dietary hypoallergenic product, it contains no cholesterol. Although they are quite small in size, they contain a huge amount of vitamins, microelements and amino acids. Quail eggs normalize metabolism, promote blood circulation, and activate mental activity.

100 g of this product contains 11.9 g of protein.

Pumpkin seeds

Seafood

Seafood is good for the body; it contains a lot of iodine, valuable elements, amino acids, and proteins, which are quickly absorbed. Be sure to include crabs, shrimp, mussels, and squid in your diet. 100 g of seafood contains 22 g of protein.

When we say “protein”, a picture of a mountain of muscles appears in our head. Protein foods help build muscle, but they are also essential for healthy hair, nails, bones and even internal organs. How do you know if you're eating enough protein-rich foods? Which ones are the healthiest and tastiest?

These are the questions that we will discuss in our article.

In short, protein is a macronutrient essential for building muscle mass and maintaining the health of all systems and organs in our body. Chemically, it consists of amino acids and when broken down in the body, it passes into muscle tissue and promotes metabolism, which in turn improves immunity.

Top 48 High Protein Foods

• Eggs and dairy products;
• Meat;
• Seafood;
• Seeds and nuts;
• Cereals and legumes;
• Fruits and vegetables.

Check out our list to include these foods in your diet!

Protein-rich eggs and dairy products

Let's look at the best dairy products with increased content squirrel.

1. Peanut butter

• Serving Size: 258 grams
• Protein - 65 grams
• Daily intake per serving – 129%

Two spoons of peanut butter per day will provide the body with 8 grams of protein. Peanut butter can be spread on bread, added to protein shakes and smoothies. This is a completely plant-based product that contains large amounts of protein. It was found that regular use peanut butter reduces the likelihood of type 2 diabetes.

How to include it in your diet?

Haven't you heard that most fruits taste better with peanut butter? Add peanut butter to a bowl of fruit you eat in the evening. If you don't have one yet useful habit, will not prevent her from getting one.

2. Swiss cheese

• Serving – 132 grams
• Protein – 36 grams
• Daily intake per serving – 71%

Swiss cheese also contains micronutrients that are beneficial for vision, bones and immune system. This variety is low in potassium, which is important for those with kidney problems.

How to introduce it into the diet?

Cheese can be added to soup or put on a sandwich.

3. Cottage cheese

• Serving – 226 grams
• Protein – 28 grams
• Daily intake per serving – 56%

A half cup of cottage cheese contains 13 grams of protein. This is great inexpensive product, which contains a lot of protein. In addition to protein, cottage cheese is rich in calcium, which is very good for bones. You can combine cottage cheese with vegetables or fruits to make a delicious snack. Other fermented milk products also contain a lot of protein. It is better to choose those that contain less fat. Cottage cheese is no less satisfying food than eggs. It is perfect for people whose goal is weight loss.

How to introduce it into the diet?

Cottage cheese can be eaten as an independent dish, added to fruit or vegetable salads, or spread on a sandwich.

4. Egg whites

• Serving – 243 grams
• Protein – 26 grams
• Daily intake per serving – 53%

Eggs - healthy foods high in protein. Egg whites are especially rich in protein. They have no cholesterol and very little fat. Egg whites are a great option for a healthy and satisfying breakfast. One cup of protein contains 26 grams of protein. Such food will provide the body with essential amino acids and energy. It is recommended for an adult to eat one egg per day. According to research, consumption egg white increases muscle strength, especially in women.

How to introduce it into the diet?

Egg whites can be added to salad.

5. Tofu cheese

• Serving – 126 grams
• Protein – 20 grams
• Daily intake per serving – 40%

Tofu is an excellent meat substitute and is often used in Indian dishes. In addition to protein, tofu is rich in magnesium, iron and other microelements. Like other soy products, tofu contains good cholesterol and reduces bad cholesterol, which has a very beneficial effect on heart function.

How to introduce it into the diet?

The peculiarity of tofu is that it takes on the taste of the products it is cooked with. So, you can substitute tofu for beef or chicken in your stir fry.

6. Greek yogurt

• Portion – 150 grams
• Protein – 11 grams
• Daily intake per serving – 22%

In addition to protein, Greek yogurt contains calcium and vitamin B12. Our body cannot produce calcium on its own and we need to get it from food. Calcium is essential for bones, and vitamin B12 is an important element for the formation of red blood cells and normal brain function. According to research, Greek yogurt has a good effect on intestinal microflora.

How to introduce it into the diet?

Simply eat Greek yogurt after your main meal.

• Serving – 243 grams
• Protein – 8 grams
• Daily intake per serving – 16%

Soy milk is another good option for vegetarians and can provide adequate amounts of protein. Research shows that drinking soy milk may reduce the risk of osteoporosis.

How to introduce it into the diet?

Add soy milk to your breakfast cereal.

High protein meat

These meat products contain the most protein.

8. Minced beef or chop

• Serving – 214 grams
• Protein – 49 grams
• Daily intake per serving – 99%

Chop is especially rich in amino acids. These substances help prevent various diseases musculoskeletal system. Simply put, they take part in the construction of muscle tissue. Amino acids may reduce arterial pressure and strengthen connective tissue.

One beef patty (85 grams) contains 23 grams of protein, which is 45% of the daily value.

How to introduce it into the diet?

Add beef steak to salad. You can also make beef soup.

9. Pork chops

• Serving – 145 grams (one chop)
• Protein – 39 grams
• Daily value per serving – 77%

Pork chops are an excellent source of zinc. This mineral is essential for many chemical reactions in our body. Zinc deficiency can lead to night blindness and weakening of the immune system.

How to introduce it into the diet?

You can serve the chops with salad or boiled vegetables. Or season with mushroom sauce and eat with brown rice.

10. Turkey breasts

• Serving – 111 grams
• Protein – 27 grams
• Daily value per serving – 55%

In addition to being one of the best high-protein foods, turkey meat gives you a long-lasting feeling of fullness. Turkey breast has less fat and calories than other types of meat. It contains selenium, which can prevent certain types of cancer.

How to introduce it into the diet?

Avoid chemically processed meats. Choose fresh, natural, dietary product. Turkey breasts, like chicken breasts, can be cooked for dinner.

11. Chicken breast

• Serving – 71 grams
• Protein – 16 grams
• Daily value per serving – 33%

Eating poultry is very beneficial at any age and in any state of health. This is especially useful for people with an increased need for calories and proteins.

How to introduce it into the diet?

Mentally divide your plate into four equal parts: one for vegetables, one for fruit, one for whole grains, and four for chicken breast. A healthy dinner should consist of these proportions.

Seafood is a protein-rich food

Protein-rich foods that fall under the seafood category.

• Serving – 204 grams
• Protein – 42 grams
• Daily value per serving – 85%

Fatty fish such as halibut contain omega-3 fatty acids, which reduce the risk of heart disease and lower cholesterol levels. Halibut is low in saturated fat, which is harmful to the body.

How to introduce it into the diet?

Bake or grill fish. You can add seasonings that contain a minimum of salt or fat: lemon, dried herbs and hot spices.

13. Sardines

• Serving – 149 grams (canned or dried fish)
• Protein – 37 grams
• Daily value per serving – 73%

Omega-3 fatty acids in sardines suppress inflammatory processes and reduce the risk of cardiovascular diseases. Fish is also rich in selenium, which prevents oxidative processes in the body, and vitamin B12, which is good for nervous system And brain activity. Sardines also contain vitamin D, which is essential for healthy bones.

How to introduce it into the diet?

Just chop the sardines into a salad.

14. Pacific cod

• Serving – 116 grams
• Protein – 21 grams
• Daily value per serving – 42%

The advantage of cod is that in addition to its high protein content, this fish contains very little fat. But it contains a large percentage of healthy mono- and polyunsaturated fats. Vitamin D promotes health skeletal system, and B12 regulates the functioning of nerve cells.

How to introduce it into the diet?

Cook the cod with fresh green beans and serve with a flavorful sauce.

• Serving – 85 grams
• Protein – 17 grams
• Daily value per serving – 35%

In addition to protein, anchovies are rich in magnesium, calcium and phosphorus - microelements essential for bones. Calcium is also important for of cardio-vascular system. It tones blood vessels, and magnesium is responsible for their relaxation. These substances support heart function and normal blood pressure.

How to introduce it into the diet?

Anchovies are usually sold canned. Although this option is not inferior, canned foods contain excess sodium, which can be harmful. Hence, it is better to choose fresh anchovies. Stewed or grilled anchovies can be added to pasta or tomato sauce.

16. Octopus

• Serving – 85 grams
• Protein – 13 grams
• Daily value per serving – 25%

Like all seafood, octopus is low in calories. But it contains quite a lot of cholesterol. So you should not overuse this dish. Octopus is rich in iron, a mineral essential for the distribution of oxygen in the body and the growth of new cells. Selenium, also found in octopus meat, acts as an antioxidant and neutralizes free radicals.

In addition, meat contains vitamin B12, which promotes brain function.

How to introduce it into the diet?

Before cooking the octopus, you need to thoroughly remove the film from it. You can stew octopus along with other seafood. Add Bay leaf with onions, salt and pepper. Before serving, sprinkle the dish with lemon juice.

17. Yellow tuna

• Serving – 28 grams
• Protein – 7 grams
• Daily value per serving – 13%

Tuna is rich in vitamin E, which has a beneficial effect on the nervous system and circulatory system. This fish is a source of low-calorie and low-cholesterol proteins. One serving of tuna (154 grams) contains about 39 grams of protein. This represents 79% of the daily requirement.

How to introduce it into the diet?

Grill the fish using a ridged pan. This is delicious.

18. Alaska Salmon

• Serving – 28 grams
• Protein – 6 grams
• Daily value per serving – 12%

Salmon is a nutrient-dense food. Omega-3 acids help general health. They relieve inflammation and joint pain, and have a beneficial effect on the nervous and cardiovascular systems. Fatty acids also have a good effect on skin condition.

According to a report from the Washington State Department of Health, salmon meat normalizes heart rhythms and prevents stroke.

How to introduce it into the diet?

Add smoked salmon pieces to pasta along with cream sauce.

• Serving – 28 grams
• Protein – 6 grams
• Daily value per serving – 11%

In addition to the fact that tilapia is rich in proteins, it also contains Omega-3 fatty acids, the benefits of which we have already discussed. This good source calcium, which is responsible for strong teeth And healthy bones. In combination with potassium, calcium also strengthens the nervous system.

How to introduce it into the diet?

Tilapia can be prepared any way you like. This meat contains extremely few carbohydrates. Add pieces of meat to a salad or season the finished fillet with your favorite sauce.

High Protein Seeds and Nuts

Let's look at which protein-rich foods are in this category and which ones you can include in your diet.

20. Pistachios

• Serving – 123 grams
• Protein – 25 grams
• Daily value per serving – 51%

Pistachio nuts are rich in fiber, which is good for digestion. Plant fibers make you feel full, which means you won't overeat. Pistachios contain folate, which is very beneficial for pregnant women.

Possessing high nutritional value, pistachios are also rich in antioxidants, making them very healthy.

How to introduce it into the diet?

Sprinkle nuts on your yogurt or salad.

21. Quinoa seeds

• Portion – 170 grams
• Protein – 24 grams
• Daily value per serving – 48%

These seeds contain plant compounds such as quercetin and kaempferol, known for their anti-inflammatory and anti-cancer properties.

How to introduce it into the diet?

Boil the raw seeds in salted water and eat as a snack.

22. Almonds

• Serving – 95 grams
• Protein – 20 grams
• Daily value per serving – 40%

It is a proven fact that almonds reduce the risk of cancer and heart disease, and also lower cholesterol levels. In addition, these nuts reduce the risk of developing diabetes.

How to introduce it into the diet?

You can add almonds to salads and other dishes to improve taste qualities. Almonds are also added to smoothies and cocktails.

23. Walnuts

• Serving – 117 grams
• Protein – 18 grams
• Daily value per serving – 36%

Regular consumption of walnuts will help prevent the formation of kidney stones. Walnuts are rich in copper, which strengthens bones, and magnesium, which prevents the development of epilepsy.

How to introduce it into the diet?

Decorate walnuts yoghurts and salads.

• Serving – 64 grams
• Protein – 12 grams
• Daily value per serving – 24%

The seeds are also very rich in zinc, which strengthens the immune system. Zinc is beneficial for the prostate gland and prevents the development of cancer in this area. Pumpkin seeds regulate insulin production, which prevents the development of diabetes.

How to introduce it into the diet?

Pumpkin seeds can be eaten as an independent dish or sprinkled on salads.

25. Pecan

• Serving – 109 grams
• Protein – 10 grams
• Daily value per serving – 20%

Pecan contains healthy fats, contributing to the maintenance healthy weight. These nuts are rich in antioxidants, making them very helpful in fighting free radicals.

Pecans stimulate hair growth, improve digestion and reduce the risk of stroke.

How to introduce it into the diet?

Baked pecans are perfect for an evening snack.

26. Hemp seeds

• Serving – 28 grams
• Protein – 9 grams
• Daily value per serving – 18%

Hemp seeds - another one a good option for allergy sufferers who prefer soy products. The seeds contain many essential amino acids needed to maintain muscle mass. Dairy products based on hemp plants and seeds are rich in fatty acids, essential for the functioning of the immune system.

How to introduce it into the diet?

A handful of seeds can be fried with the shell or eaten raw. This snack will be very satisfying and nutritious.

27. Cashew

• Serving – 28 grams
• Protein – 5 grams
• Daily value per serving – 10%

Copper and iron contained in cashews promote hematopoiesis. Nuts contain a lot of magnesium. Eating cashews has been proven to improve vision.

How to introduce it into the diet?

Add a handful of nuts to your favorite smoothie. The result is a healthy and tasty treat.

• Serving – 28 grams
• Protein – 4 grams
• Daily value per serving – 9%

The seeds are rich in fiber and Omega-3. These are excellent energy providers. Although relatively low in calories, they are very high in nutrients.

Chia seeds improve some blood parameters that signal the risk of heart disease and the development of type 2 diabetes.

How to introduce it into the diet?

The best way to consume chia is to add a handful to a shake or smoothie.

High Protein Grains and Legumes

Here are the main protein products in this category:

• Serving – 186 grams
• Protein – 68 grams
• Daily value per serving – 136%

Soybeans are most often recommended. Of all plant products, they hold the record for protein content. In addition, this is the only product of non-animal origin that contains all the amino acids necessary for humans. Soy contains Omega-3 fatty acids that prevent cardiovascular diseases and some forms of cancer. And fiber promotes digestion.

Soybeans are very rich in iron and calcium, which are essential for our health.

How to introduce it into the diet?

Soy milk can often be found on store shelves. Soy cream is added, like regular cream, to tea or coffee. In a recipe for making buns or muffins, you can replace regular dairy products with soy products.

30. Dal (lentils)

• Serving – 129 grams
• Protein – 50 grams
• Daily value per serving – 99%

Lentils are rich in folic acid, fiber and calcium, which has a very beneficial effect on heart function. Folic acid is essential during pregnancy. It has been shown to reduce the risk of miscarriage by 50% and also reduces the risk birth defects fetus Eating lentils helps combat fatigue as they contain a lot of iron.

How to introduce it into the diet?

Lentils can be added to many soups and add fiber and nutrients to the dish.

31. Rajma (red beans)

• Serving – 184 grams
• Protein – 41 grams
• Daily value per serving – 83%

Beans are rich in vitamin B1, which improves memory and prevents Alzheimer's disease. Red beans also contain molybdenum, which cleanses our body of toxins.

How to introduce it into the diet?

Soups and various salads are prepared with red beans.

• Serving – 115 grams
• Protein – 27 grams
• Daily value per serving – 53%

Wheat germ contains a lot of vitamin E, which is necessary to fight free radicals. Wheat germ is also rich in zinc, magnesium, potassium and thiamine.

How to introduce it into the diet?

Adding a handful to yogurt or smoothie will be enough.

• Serving – 156 grams
• Protein – 26 grams
• Daily value per serving – 53%

In addition to protein, oats are rich in soluble fiber, the consumption of which can prevent ischemic disease hearts. Fiber also improves peristalsis and prevents colorectal cancer.

How to introduce it into the diet?

You can add a spoonful of cereal to your smoothie. Or better yet, mix cereal, yogurt, grated apple and a pinch of cinnamon and leave it in the refrigerator overnight. The next morning you will receive a super nutritious breakfast!

34. Barley

• Serving – 184 grams
• Protein – 23 grams
• Daily value per serving – 46%

Barley is rich in fiber, which means it promotes digestion and weight loss. In addition, this cereal lowers blood sugar and cholesterol levels, and also protects us from cancer.

How to introduce it into the diet?

Buy whole grain bread that contains barley. Cook barley porridge or use the cereal for various fillings.

35. Chana (chickpeas)

• Serving – 154 grams
• Protein content – ​​15 grams
• Daily value per serving – 29%

Chickpeas represent complex carbohydrates, which are slowly absorbed and provide the body with energy for a long time. This allows you to control your blood sugar levels. Rich in protein and fiber, chickpeas keep you full for a long time. This prevents overeating, which means it promotes weight loss. Fiber helps the digestion process.

How to introduce it into the diet?

Chickpeas are usually added to salads.

36. Buckwheat noodles (soba)

• Serving – 57 grams
• Protein – 8 grams
• Daily value per serving – 16%

Brown Japanese noodles are very rich in manganese, which promotes glucose metabolism and improves the functioning of the nervous system. This, in turn, promotes wound healing. Noodles are also rich in thiamine, a deficiency of which can cause muscle weakness and absent-mindedness.

How to introduce it into the diet?

Add spinach, mushrooms and carrots to a serving of noodles. The result is a very nutritious dish.

37. Green peas

• Serving – 134 grams
• Protein – 7 grams
• Daily value per serving – 14%

Green peas are rich in micronutrients such as iron, copper, zinc, calcium, manganese and vitamin K. The whole cocktail prevents brain damage that can lead to Alzheimer's disease.

The fiber in peas also greatly helps our digestion.

How to introduce it into the diet?

Just add raw peas to your salad.

• Serving – 88 grams
• Protein – 3 grams
• Daily value per serving – 6%

Brussels sprouts are a storehouse of vitamins, minerals, fiber and proteins. This plant also contains many organic compounds that have powerful anti-cancer properties.

How to introduce it into the diet?

Chop the sprouts into thin strips and add to the salad.

High protein fruits and vegetables

Below is a list of the most protein-rich fruits and vegetables.

• Serving – 91 grams
• Protein – 3 grams
• Daily value per serving – 5%

Broccoli is positioned as one of the best products to fight cancer due to its richness in special phytochemicals. This vegetable is also rich in fiber (especially soluble fiber), which helps regulate glucose and cholesterol levels. Therefore, consuming broccoli reduces the likelihood of developing diabetes and heart disease.

In addition, broccoli contains vitamin K, which affects the absorption of calcium, and therefore maintains the health of the skeletal system.

How to introduce it into the diet?

Eat half a cup of broccoli in any form. Broccoli is good in fresh salads.

• Serving – 134 grams
• Protein – 3 grams
• Daily value per serving – 6%

Among other things, asparagus is a natural aphrodisiac. Folic acid and vitamin B6 can increase sexual desire.

How to introduce it into the diet?

The advantage of asparagus is that it does not require spices. It has its own unique aroma. The most simple ways eat asparagus - steam it or serve it raw with yogurt sauce.

41. Sweet corn

• Serving – 154 grams
• Protein – 5 grams
• Daily value per serving – 10%

There is a lot in corn low content fat It is rich in potassium and vitamin A. Potassium is usually lost through sweat, so it is very important to replenish this mineral in a timely manner. It keeps the heart muscle and bones healthy. Vitamin A works as an antioxidant.

Corn is also high in fiber, the features of which we have already discussed.

How to introduce it into the diet?

Sweet corn is often added to many soups. And also in salads and casseroles.

• Portion – 100 grams
• Protein – 2 grams
• Daily value per serving – 4%

Another variety of cabbage that is rich in choline. This compound improves memory, sleep and enhances learning ability. It also promotes muscle activity. Choline takes part in the transmission of nerve impulses and is able to absorb excess fats.

Vitamin K contained in vegetables helps strengthen bones. Cauliflower contains a high percentage of fiber and water, which prevents constipation and reduces the risk of colon cancer.

How to introduce it into the diet?

An original way to cook cauliflower- This is to mash it, like potatoes. Add garlic and cheese there. This dish will not leave anyone indifferent!

43. Dried apricots (apricots)

• Portion – 155 grams
• Protein – 2 grams
• Daily value per serving – 4%

In addition to potassium and fiber, dried apricots contain non-heme iron (a type of iron found in plant foods). High iron content in the diet prevents anemia. Non-heme iron is not as easily absorbed as regular iron. For this reason, dried apricots are best consumed together with foods containing vitamin C, which specifically promotes this process.

How to introduce it into the diet?

Cut the dried apricots into small pieces and add to the salad.

• Portion – 145 grams
• Protein – 5 grams
• Daily value per serving – 3%

Tangerines are loaded with flavonoids, compounds with anti-cancer properties. They neutralize free radicals that cause disease. Flavonoids are also beneficial for the cardiovascular system.

Folate promotes the formation of new healthy cells. And potassium helps fight osteoporosis.

How to introduce it into the diet?

You can eat tangerines as a healthy snack. Fruits divided into slices are also added to salads.

45. Coconut

• Portion – 80 grams
• Protein – 3 grams
• Daily value per serving – 5 grams

Both coconut milk and pulp are very nutritious. Coconut milk is very healthy. It is especially recommended to drink it in the summer season.

Raw coconut contains medium chain triglycerides, which can help you shed extra pounds. One serving of coconut meat contains several beneficial minerals. Some of them help strengthen the immune system.

How to introduce it into the diet?

Don't throw away the shells after drinking the milk. Coconut pulp is no less healthy and also rich in proteins. Plus it is very tasty. You can eat it on its own or add it to salads. Coconut milk is also rich in protein and healthy fats.

• Portion – 225 grams
• Protein – 2 grams
• Daily value per serving – 5%

High amounts of fiber help prevent cardiovascular diseases and diabetes. Bananas contain amino acids. These fruits can be used as cosmetic masks for dry facial skin.

How to introduce it into the diet?

Bananas are a great addition to porridge for breakfast. These fruits make very tasty cocktails and smoothies.

• Portion – 150 grams
• Protein – 3 grams
• Daily value per serving – 6%

Avocados are rich in folate, an essential element during pregnancy. It reduces the risk of miscarriage and premature birth. Eating avocados also prevents the buildup of homocysteine, a substance that can contribute to depression by interfering with the circulation and delivery of nutrients to the brain.

Regular consumption of these fruits improves the functioning of the heart muscle.

How to introduce it into the diet?

You can replace regular butter with avocado pulp when making a sandwich. If you are making chicken or egg salad, replace the mayonnaise with avocado.

• Serving – 165 grams
• Protein – 4 grams
• Daily value per serving – 8%

The fiber-rich fruit improves digestion. Guava fruit contains vitamin C, which strengthens the immune system and gives healthy skin.

How to introduce it into the diet?

Eat whole fruits and make fruit juice. Guava pieces make a great addition to the salad.

We looked at natural products containing protein that will be accessible to everyone. But one fruit or one vegetable will not be able to provide the body with the required amount of protein, given that modern Agriculture does not always retain all the beneficial properties of crops. You need to stick to variety. But is this always possible?

Let's look at the alternatives that may exist.

Whey Protein Supplements

Milk contains two types of protein: casein and whey. When a coagulant is added to milk, it separates into whey and curd mass. The resulting whey is a soluble milk protein that is used to prepare food additives.

Whey is often used as a dietary supplement when it is necessary to increase your daily protein intake. This type of supplement is absorbed faster than others and can increase natural protein synthesis in the body.

Whey also contains high amounts of L-cysteine, an amino acid that is usually deficient with age or develops with diabetes.

Although this dietary supplement is harmless to the liver and kidneys, it can aggravate existing health problems. So taking whey supplements is contraindicated for people with diseases of these organs. Before taking, be sure to consult your doctor.

And now the most important question:

Is your body getting enough protein?

If the answer is no, wait bad news. Below are the signs of protein deficiency. You don't have enough proteins if:

• You often feel anxious and depressed. Protein contains amino acids, which are the building blocks for neurotransmitters (which control our mood).
• You cannot exercise or play sports for a long time. Protein is essential for maintaining strength during workouts.
• You have trouble sleeping. Protein is involved in the production of serotonin, low levels of which can cause insomnia.
• Your cholesterol levels are high despite eating a healthy diet. Cholesterol levels also increase due to hormonal imbalance, which can be corrected by sufficient protein intake.
• You cannot concentrate or maintain attention for long. A lack of protein means a lack of amino acids, and therefore a lack of neurotransmitters, which are responsible for the ability to concentrate.
• You have irregular periods. This may be a consequence of polycystic ovary syndrome. This condition is partly due to protein deficiency.
• The resulting wounds heal slowly. As we know, protein is a building material for our body. Its deficiency can delay the healing process.
• You often feel tired. Metabolism depends on sufficient quantity amino acids.

If you have discovered at least one of these symptoms, this is a reason to think about it. How much protein should we consume? Below is a table that will help us calculate this.

Pregnant and breastfeeding women need to consume 71 grams of protein per day. These are averages. Actual protein needs may vary from person to person and vary from person to person.

Simply put, we need between 0.8 and 1.3 grams of protein per kilogram of body weight per day.

How to increase your protein intake?

It is not hard. By making changes to your diet and lifestyle, you can increase your intake of protein foods. Here are some examples:

• Replace your morning cereal with eggs. Most breakfast foods, including cereals, are low in protein. And 3 eggs will provide you with 19 grams of high-quality protein.
• Introduce Greek yogurt into your diet. This is food rich in protein. One serving of Greek yogurt contains 20 grams of protein, which is twice as much as regular yogurt.
• Protein foods should be eaten at the beginning of the meal. This is because they trigger the production of an intestinal enzyme that makes us feel full. This approach will prevent you from overeating.
• Add almonds to your dishes. In addition to magnesium and vitamin E, it is a very good source of protein. In addition, the food will only become tastier.
• Make protein shakes for breakfast. Adding protein powder will solve the problem. Although smoothies contain a lot of fruit, they may not contain enough protein. Add one scoop of protein powder to a smoothie and drink it for breakfast.
• Eat protein foods with every meal. Add high-protein foods from the list above to every meal.
• Peanut butter goes well with fruit. But fruits don't always contain enough protein. Along with peanut butter you will gain required amount daily dose of protein.

We discussed which foods contain a lot of protein, daily norms its use and options for increasing the amount of protein in your diet. Now let's reveal some secrets of nutrition experts.

10 Experts Reveal the Secrets of the Best Protein Products

To help our readers gain more information about high-protein foods, we invited a number of experts. The best specialists in the field of nutrition and nutritionists will give useful tips regarding protein products.

1. Natalie Gill

• Whey Protein. You can mix it with water or almond milk. You can drink a tatka cocktail before and after training. To replace one meal, the whey is mixed with fruit and peanut butter. Whey protein is easily digestible, great for taking during exercise and suppresses your appetite.
• Greek yogurt. Greek yogurt is my favorite! At high content It contains less protein and sugar than regular yoghurts. The thick texture makes it very tasty. I like to mix this yogurt with different berries and sprinkle with crushed almonds.
• Turkey meat. Completely organic and nitrate free. The bacon pieces have a rich flavor, aroma and excellent crunch. The meat can be chopped and added to a salad to make the dish filling. Another fun way to use turkey bacon is to wrap it around grilled shrimp.

Natalie Jill: NatalieJillFitness.com

2. Cynthia Paskella

• Hemp. Hemp is considered one of the most ideal food plants. The protein found in hemp, along with the fiber, is absorbed slowly, so you won't get sharp jump blood sugar The feeling of fullness will last for a long time. Hemp protein is considered a complete protein that contains all nine essential amino acids for our body.
• Quinoa. Like hemp, it contains complete protein. Just a cup of boiled seeds contains 8 grams of protein! Quinoa contains more protein than rice, millet and wheat.
• Beans. You can get as much protein from a cup of beans as from a serving of chicken. Legumes contain phytochemicals that are not found in animal protein. They contain large amounts of antioxidants that neutralize free radicals.

Cynthia Pasquella: cynthiapasquella.com

3. Christina

• Egg white is the best source of Omega-3
• Chilean sea bass
• Smoked turkey, thinly sliced

Christine: christineavanti.com

4. Joy McCarthy

• Fish, chicken and eggs
• Plant proteins – chia, quinoa, hemp seeds and leafy greens

Joy McCarthy: joyoushealth.ca

5. Amy Valpone

• Flax seeds
• Hemp seeds

Amie Valpone: thehealthyapple.com

6. Daniel Omar

• Greek yogurt
• Eggs!

Danielle Omar: foodconfidence.com

7. Carolyn Scott

• Spinach
• Quinoa
• Tempe

Carolyn Scott: healthyvoyager.com

8. Lisa DeFazio

Animal sources of protein have a higher percentage of pure protein, and are absorbed by the body better and faster. My choice is:

• Eggs. They are easy to make, versatile and inexpensive. You can eat them as a snack or main meal, prepare an omelet, salad, or hard-boil them.
• Tuna. Cheap and cheerful. I take a can of canned tuna and add light mayonnaise, celery, dill and red onion. I always keep this salad in the refrigerator in case I want a snack.
• Sliced ​​turkey breast. You don't need to cook it anymore! Great for lunch or snack.

Best vegetarian sources of protein:

• Nuts. They're filling, contain healthy fats, and are great for snacking or salads.
• Beans. Add to salads or make sandwiches.

Lisa Defazio: lisadefazio.com

9. Rosanna Davison

The three protein-rich foods I recommend to my clients are all plant-based because current research shows that plant based diet is best against diseases originating from wrong image life. Many plant foods contain fiber, omega-3 fatty acids, antioxidants and other beneficial substances that are not found in animal foods. And they contain no cholesterol or saturated fat.

• I encourage my clients to regularly eat quinoa, which is an excellent source of fiber, complete protein, iron and magnesium. It is extremely versatile.
• In second place is lentils. It contains all the necessary amino acids, minerals and dietary fiber.
• Hemp seeds are another favorite protein source of mine. It has an ideal ratio of Omega-6 and Omega-3, it is a biologically complete protein.

Rosanna: rosanna.ie

10. Mat Fitzgerald

I'm not a fan of "best lists" because I believe the best thing is to eat a varied diet. So I'll give you a list of healthy, protein-rich foods that I enjoy.

• Yogurt (dairy product)
• Quinoa (cereals)
• Lamb (meat)

Matt Fitzgerald: mattfitzgerald.org

Experts' answers to readers' questions

Is there such a thing as too much protein?

Excessive consumption of protein foods can lead to obesity and kidney problems.

What high protein foods are good for you during pregnancy?

Beans, lean meats, eggs, cheeses, poultry and yogurt. The products mentioned in this article are quite sufficient.

Should women avoid soy products?

Women who pass hormone therapy or have breast cancer (estrogen receptor positive) should avoid soy protein and soy supplements because they contain isoflavones. Women with any other medical condition should consult their doctor.

Can I eat protein once in a while instead of every day?

This will not meet your daily protein requirement. It is better to consume the required amount of protein every day. In addition, our body cannot store protein reserves for future use, so they need to be replenished in a timely manner.

Protein is very important. But, unfortunately, many of us don’t think about it.

From our article we learned which foods contain protein. Including them in your diet will make a huge contribution to your health.

Let us know if you found this article helpful. Do you have any suggestions for additions to our list of high protein foods?