It’s no secret that protein packs a punch when it comes to muscle building and or fat loss not only that, protein makes up the building blocks of organs, muscles, skin, hormones and pretty much everything that matters in your body. Hence the importance to consume the right amount needed to perform better not just in the gym but in life too.
Here is a list of 20 delicious foods that are nutritious and high in protein that you can either eat on their own or add them to meals or you could even add them together for one super protein packed mega-meal.
One of my personal favorite and usually consume daily. Whole eggs are among the healthiest and most nutritious foods on the planet. Eggs are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of. Whole eggs are high in protein, but egg whites are almost pure protein.
Protein content: 35% of calories in a whole egg. 1 large egg has 6 grams of protein, with 78 calories.
02. Chicken Breast
Chicken breast is one of the most popular protein-rich foods and bodybuilders go to protein source. Chicken breast is also very tasty although if you do not cook it. If you do overcook it, it will be dry as F£$K and not nice to eat at all.
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
Oats are among the healthiest grains on the planet. They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients. Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. … Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol
Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.
04. Cottage Cheese
Cottage cheese is a type of cheese that is very low in fat and calories. It is packed with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. Something which I prefer to Cottage cheese is Quark which is listed below.
Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
05. Greek Yogurt
Greek yogurt also called strained yogurt, is a very thick type of yogurt. It tastes delicious, has a creamy texture, and is high in many nutrients.
Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 6-ounce (170-gram) container has 17 grams of protein, with only 100 calories.
Full-fat Greek yogurt is also very high in protein but contains more calories. Now what you can do is add either whey protein or casein protein along with some berries nuts to Greek yogurt and you will have one super tasty healthy meal.
Milk is highly nutritious and contains high amounts of calcium, phosphorus, and riboflavin (vitamin B2). Adding milk to your whey protein supplements can add an extra 8grams of protein to your shake.
Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
Broccoli is packed with vitamin C, vitamin K, fiber and potassium. Broccoli is also high in various bioactive nutrients believed to help protect against cancer. Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs over eating.
Protein content: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.
I honestly do not think I have gone a few days let alone a week without beef for the past 30 odd years of my life. Just has to be in the diet! Beef is very high in protein and also tastes delicious It is loaded with highly bioavailable iron, vitamin B12 and large amounts of other important nutrients.
Protein content: 53% of calories. One 3-ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
Tuna is low in both fat and calories, so what you’re left with is mostly just protein. Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fats. Tinned tuna is usually dry as hell so you need to add something to wet the pallet with it although tune and rice is not a bad mix.
Protein content: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.
Quinoa is a seed/grain that is currently among the world’s most popular superfoods. With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium, and manganese. It also contributes useful levels of several B vitamins, vitamin E and dietary fiber. I would eat this over rice any day.
Protein content: 15% of calories. One cup (185 g) of cooked quinoa has 8 grams, with 222 calories.
11. Whey Protein Supplements
Whey protein is a type of high-quality protein from dairy foods, shown to be very effective at building muscle mass, and may help with weight loss. Bodybuilders prize whey protein as a good source of the amino acids leucine, isoleucine and valine. Together these amino acids make up the BCAAs (3-branched chain amino acids) that are important in building muscle. There are nine essential amino acids that humans must get from food to survive and thrive. In addition to BCAAS, whey protein also contains all the essential amino acids.
The major proteins in milk are casein and whey. These two milk proteins are both excellent sources of all the essential amino acids, but they differ in one important aspect—whey is a fast-digesting protein and casein is a slow-digesting protein. Whey is great for post workout and casein is best before bedtime.
Protein content: Varies between brands. Can go over 90% of calories, with 20-50 grams of protein per serving.
Lentils are a high-protein, high-fiber member of the legume family. Like a mini version of a bean, lentils grow in pods and come in red, brown, black, and green varieties. Vegans go to protein food. Lentils are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients.
Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
Other High-Protein Legumes which I often include in my diet are kidney beans (24%) and chickpeas (19%).
13. Pumpkin Seeds
Pumpkins contain edible seeds called pumpkin seeds. They are incredibly high in many nutrients, including iron, magnesium and zinc. A tablespoon sprinkled over your oats or ceral if you eat that is a great way to get them in.
Protein content: 14% of calories. 1 ounce (28 g) has 5 grams of protein, with 125 calories.
Other High-Protein Seeds
Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).
14. Turkey Breast
Turkey breast is similar to the chicken breast in many ways. It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals. A 1-lb. serving of skinless, boneless chicken breast contains 135 calories per serving, which is 12 calories higher than the same serving of turkey. The ratio of protein to fat is also slightly lower than turkey with 25 g of protein and 3 g of fat per serving. Fried eggs on a turkey breast is a go to breakfast for me.
Protein content: 70% of calories. One 3-ounce (85 g) serving contains 24 grams, with 146 calories.
Fish is incredibly healthy, for many reasons as they are loaded with important nutrients and tends to be very high in heart-healthy omega-3 fatty acids.
Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3-ounce (85 g) serving and only 175 calories.
Generally, small, oily ocean fish (herring, mackerel, sardines) are low in toxins and score highest in omega-3s. Wild Alaskan salmon, Pacific Halibut, Rainbow Trout, and Yellowfin tuna are generally low in toxins and high in nutrients. And then there are fish that we should avoid at all times: farmed (or “Atlantic”) salmon, farmed tilapia, Atlantic cod, Chilean Sea Bass, and farmed shrimp.
Prawns, are low in calories, but incredibly high in various nutrients, including selenium and vitamin B12. Like fish, shrimp also contains plenty of omega-3 fatty acids. If you are not allergic to shellfish then you need.
Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.
Nuts are New American Diet smart bombs. They ‘re packed with monounsaturated fatty acids, those good-for-you fats that lower your risk of heart disease and diabetes and, according to new research, help you control your appetite. Peanuts are incredibly delicious. They are high in protein, fiber, magnesium and many studies show that they can help you lose weight. Peanut butter is also high in protein, just make sure not to eat too much as it is quite “more-ish.”
Protein content: 16% of calories. One ounce (28 g) has 7 grams, with 159 calories.
Almonds are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.
Other High-Protein Nuts
Pistachios (13% of calories) and my favorite cashews (11% of calories).
Protein content: 13% of calories. 6 grams per ounce (28 g), with 161 calories.
18. Quark ( Cheese )
This little treat is one of my favorites when you mix this with protein powder / Peanut butter or any nut butter it is like heaven before bed!
Quark is a traditional, creamy, vegetarian, unripened cheese tracing its origin to German-speaking and eastern European countries. It is known by many names, chief among them being творог in Russian, tvaroh in Czech and Slovak, topfen in Austria, kwark in Dutch, kvark in Denmark and kvarg in Norway and Sweden. Quark is said to be a cross between yogurt and cottage cheese.
This fresh, soft, white cheese is prepared from pasteurized cow’s milk with a small amount of rennet added to achieve a good, firm curd. However, traditional quark is a purely fresh dairy product and does not make use of rennet.
Per 100 grams, 40% quark contains (1): Protein: 14.1
Quark is high in protein… Much more so than Greek yoghurt
19. Dark Chocolate
A new study from Denmark found that those who eat dark chocolate consume 15 percent fewer calories at their next meal and are less interested in fatty, salty, and sugary foods. ow although this is not protein packed research shows that dark chocolate can improve heart health, lower blood pressure, reduce LDL (“bad”) cholesterol, decrease the risk of blood clots, and increase blood flow to the brain. Dark chocolate boosts serotonin and endorphin levels, which is associated with improved mood and greater concentration; it’s rich in B vitamins and magnesium, which are noted cognitive boosters; it contains small amounts of caffeine, which helps with short-term concentration; and it contains theobromine, a stimulant that delivers a different kind of buzz, sans the jitters.
Photo Credit: Anne Summer