Eating a protein-rich diet can help people lose weight because it can help them avoid overeating. A high protein diet can help build lean muscle when combined with exercise. Lean muscle helps to burn more calories throughout the day, which can also help with weight loss.
Here are 15 sources of protein you’re probably not eating often enough, plus simple ways to incorporate them into balanced meals.
Potatoes is a good sources of protein. It have a reputation as a starchy carb but are good sources of nutrients, including protein. One medium potato with the skin on contains just over 4 g of protein. People should use caution when preparing a potato as the extras that people often put on potatoes can increase the calorie count.
Cauliflower is a good sources of protein. It has a lot of protein with very few calories. One cup of chopped cauliflower has 27 calories and 2 g of protein.
Broccoli is a good sources of protein, One cup of raw broccoli has almost 2.6 g of protein and contains a variety of nutrients such as folate and potassium. This powerhouse veggie only has 31 calories per cup.
4. Hard-boiled eggs
While hard-boiled eggs are super easy to make, it is a good sources of protein, you can also purchase them pre-cooked. Each whole egg provides about 6 grams of protein. Plus, newer research shows that the cholesterol in eggs, which is entirely found in the yolk, has little if any negative impact on blood cholesterol. In fact, one study found that in healthy adults, up to three whole eggs per day increased levels of “good” HDL cholesterol and lowered “bad” LDL. The yolk also contains the bulk of an egg’s nutrients, packing at least 90% or all of the choline, vitamin D, calcium, iron, zinc, vitamin B12, antioxidants, and omega-3 fatty acids.
Beans is a good sources of protein. If you don’t own a can opener, as apparently is the case for many millennials, look for beans sold in shelf-stable, tear-open boxes. One cup of organic vegetarian baked beans contains roughly 12 grams each of protein and fiber. For a quick meal, serve beans with steamed frozen broccoli tossed with jarred dairy-free pesto. Or pair them with a fresh garden salad dressed with an EVOO-based balsamic vinaigrette.
Salmon is considered a fatty fish, meaning it is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied at meals. Salmon may not be as budget-friendly as some other protein options.
Oats offer about 17 g of protein per 100g, it is a good sources of protein. They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety healthful foods, such as fruits and nuts. People should avoid prepared oat meals as they often contain added sugar.
8. Chicken breast
Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 136 g skinless chicken breast provides around 26 g of protein.
9. Hemp seeds
People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9.5 g of protein per tablespoon. They are fairly easy to find in most grocery stores but can be expensive. It is a good sources of protein.
Peas are high in protein, fiber, and other nutrients. Peas are inexpensive, easy to find, and can be used in lots of recipes. It is a good sources of protein.
Nuts is a good sources of protein, Nuts have a reputation for being high calorie but with a little bit of portion control, dry roasted or raw almonds can make for a filling, protein-rich snack.
Cow’s milk is an excellent source of protein for people that can tolerate drinking milk. An 8 ounce serving of milk contains 8 g of protein.
13. Cottage cheese
This dairy product has an abundance of protein. It also offers a healthful serving of calcium and other nutrients. It is a good sources of protein.
14. Pumpkin seeds
Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. People looking to lose weight should stay away from oil roasted pumpkin seeds and choose dry roasted seeds, instead. It is a good sources of protein.
15. protein powder
protein powder is a good sources of protein. It is used by many bodybuilders and athletes as a supplement to help increase muscle mass and strength. This powder is made from the proteins found in the liquid part of milk and can add a substantial amount of protein to a person’s diet.
Author & Founder Healthfitness102