A high-protein diet supports muscle health, recovery, and overall wellness. Protein is essential for hormone production and immune function. A balanced animal- and plant-based protein intake ensures you get all essential amino acids. Here are seven protein-rich foods and tips on how to include them in your meals.
1. Chicken Breast delivers about 31 grams of protein per 100 grams. It’s low in fat and high in B vitamins. To enjoy it, try grilling or baking it and pairing it with vegetables for a balanced dish. Add chicken to salads or wraps for a flavorful and protein-rich option.
2. Tofu Tofu provides around 17 grams of protein per 100 grams. It’s versatile and absorbs flavors easily. To boost your protein intake, include tofu in stir-fries, salads, or soups. Sauté or grill it for added texture and taste.
3. Greek yogurt has about 10 grams of protein per 100 grams and is rich in probiotics. Enjoy it as a snack with fruits and nuts or blend it into smoothies. You can also mix Greek yogurt with oats for a nutritious breakfast bowl.
4. Eggs One large egg contains around 6 grams of complete protein and is packed with vitamins and minerals. Try boiled, scrambled, or poached eggs with whole-grain toast or vegetables for a protein boost.
5. Lentils Lentils offer 18 grams of protein per cooked cup and are high in fiber, iron, and other minerals. Add lentils to soups, stews, or salads for a hearty meal. Spice them with basic seasonings for a tasty, nutrient-rich dish.
6. Tuna Tuna contains about 28 grams of protein per 100 grams and is rich in omega-3 fatty acids. Add tuna to salads, sandwiches, or pasta for an easy meal. For a quick snack, mix tuna with Greek yogurt and seasonings for a healthy dip. Grilled tuna steaks also make a delicious main course.
7. Parmesan Cheese Parmesan cheese has an impressive 35 grams of protein per 100 grams. Sprinkle it over salads, pasta, or roasted vegetables for flavor and protein. Use Parmesan in homemade pesto or sauces to boost nutrition and add calcium.
Incorporating these high-protein foods into your meals helps meet dietary needs and adds variety to your diet.
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