8 Delicious High Protein Foods

Drinking enough fluids might replace the amount water you have lost during your workout in sweat. But what about your protein?

After an intense workout and pumping your muscles in an evening strength training session, you are ready to refuel your muscles with a hefty helping of protein. 

Proteins belong to a class of organic compounds known as polyamides.  Poly means many whereas amides mean amino acids.  In simple definition of protein, these are made of amino acids that are muscle building blocks. 

Did you know? There are total of 20 different types of amino acids which make different proteins in different combinations.

According to NHS an average men require 55.5g of protein per day, and women 45g of protein daily, but if you are very active you’ll want to increase that amount significantly. Many health and fitness experts suggest that you need more than that to function optimally.

When we think about protein the first thing that strick our brain is protein powder and grilled chicken. Moreover there are plenty of different type of food that are also great source of protein, and are delicious too. Here are 8 delicious high protein food that you should add in your pantry.

1. Eggs

Everyone knows  eggs are  great source of protein. These are not only budget friendly but also make a great meal. People often think the yolk is where all the nutrients are, but that's not true completely.

The white portion of a whole egg contains vitamin B2, B6, B12, D, selenium and other minerals like zinc, iron and copper. However it is important to know that for people with eggs allergies eggs might not be the best option.

Nutrient content of egg for one large hard-boiled hen's egg (50g).

• Calories: 78
• 5 gram of fat
• 62mg of sodium
• 0.6 gram of carbohydrates
• 0 gram of fiber
• 0.5 gram of sugar
• 6 gram of protein

Also Read: Benefits of eating eggs.

2. Greek yogurt

Greek yogurt is another popular option for protein. These are not only delicious but also contain live and active probiotics bacteria (good bacteria) that help support a healthy gut.

These are also a great source of calcium and vitamin D. Greek yoghurt are double in amount of protein contain then regular yogurt. You can pair them with sweet and savory dishes. Sprinkle yogurt with nuts such as almonds or walnut for crunch and flavor.

Nutrient content of Greek yogurt for 1 cup (100g) of greek yogurt.

• Calories: 59
• 0.4 gram of fat
• 36mg of sodium
• 3.6 gram of carbohydrates
• 0 gram of fibre
• 3.2 gram of sugar
• 10 gram of protein

Also Read : How to boost your immune system.

3. Cottage cheese

Not everyone know that cottage cheese is loaded with Casein protein (a type of protein that is slow in digesting). Cottage cheese helps prevent mitigate blood sugar fluctuation, making it a perfect options to add in your diet.

Beside protein they are also a great source of calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients. You can pair them with fruit salad or blending it in a smoothie or just blending it with a little fruit.

Nutrient content of cottage cheese for  a 100-gram (about 3.5 ounces) of lowfat (2% milkfat) cottage cheese.

• Calories: 84
• 2.3 gram of fat
• 321mg of sodium
• 4.3 gram of carbohydrates
• 0 gram of fibre
• 4.1 gram of sugar
• 11 gram of protein

Also read:  Health benefits of milk.

4. Tuna

Tuna is not only delicious but also protein packed powerhouse. Tuna is rich in  omega-3 fatty acids, but low in overall fat. Other fish like salmon and halibut are also great source of protein.

Tuna fish is also great source of calcium, phosphorus, potassium, zinc, B-vitamins, selenium, and choline. You can add them on top of cracker with some mayo or add them in your next pasta dish or salad.

Nutrient content of tuna for 1 can (165g) of light tuna, packed in water (without salt) and drained.

• Calories: 191
• 1.4 gram of fat
• 83mg of sodium
• 0 gram of carbohydrates
• 0 gram of fibre
• 0 gram of sugar
• 42 gram of protein

5. Quinoa

Quinoa, is a pseudocereal, which is one of the best source of protein. This is perfect choice as it is cholesterol-free and is low-fat source of protein special for vegans and vegetarians.  This whole-grain sources of carbohydrates is also great source of fiber and B vitamins.

Quinoa is also a great source of antioxidant. The cooking methods is  very much same as rice. You can also cook it in chicken broth and add a handful of toasted almonds, some fresh herbs and some raisins to give flavour.

Nutrient content of quinoa for 1 cup (185g) of cooked quinoa with no added salt or fat.

• Calories: 222
• 4 gram of fat
• 13mg of sodium
• 39 gram of carbohydrates
• 5 gram of fibre
• 2 gram of sugar
• 8 gram of protein

6. Lentils

Lentils belong to family of legumes that have a bean-like texture. These are power house of protein. The best part about these are they make a great option for vegetarians.

Beside protein lentils are also choked with potassium, iron, zinc phosphorous, niacin, and folate. Lentils are high in soluble fiber, that can reducing or preventing high blood pressure. There are numerous ways to cook lentils . You can simply add them in your salad to give extra crunch.

Nutrient content of lentils for 1 cup (180g) of cooked lentils with no added fat or salt.

• Calories: 207
• 0.1 gram of fat
• 355mg of sodium
• 36.1 gram of carbohydrates
• 14.2 gram of fiber 
• 3.2 gram of sugar
• 16.2 gram of protein

7. Lean beef

This should be a staple food if you are looking to gain some muscles. This is packed with all that is needed for muscle growth including protein. Not  just that, these are also a great source of iron, zinc, vitamin B12, magnesium, potassium and plenty of other important nutrients.

If you are looking for gaining some muscles try to add leaner cuts like eye of round roast or steak, sirloin tip side steak, sirloin steak, or flank steaks. You can stir-fry dish with vegetables or prepare steak with teriyaki sauce.

Nutrient content of lean beef for 3 ounces (85g) of grilled beef tenderloin, with the fat trimmed.

• Calories: 179
• 7.6 gram of fat
• 60mg of sodium
• 0 gram of carbohydrates
• 0 gram of fibre
• 0 gram of sugar
• 26 gram of protein

8. Pumpkin Seeds

If you aren’t a meat lover, seeds can be your ultimate high protein sources, specially pumpkin seeds. These edible seeds are great source of protein, which works to keep hunger pangs at bay. 

They also contain some magnificent nutrients like magnesium and zinc. You can top soups and salads with raw or roasted pumpkin seeds or sprinkle them on yoghurt with some fruits and berries.

Nutrient content of pumpkin seeds for 1 ounce (28g or 85 seeds) of whole roasted pumpkin seeds prepared without salt.

• Calories: 126
• 5.5 gram of fat
• 5mg of sodium
• 15.2 gram of carbohydrates
• 5.2 gram of fibre
• 0 gram of sugar
• 5.3 gram of protein

Also Read: 5 reason to eat hand full of nuts daily.

A Word From Healthyngreat

There is no doubt that protein is one of the most essential nutrients that we require to carry out our daily task. If you are looking to pump up some muscles you definitely need these. These 8 Delicious High Protein Foods will surely help you get the daily required amount of protein. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post some thing new.

Stay healthful

Live satisfied