Add More High Protein Foods to Your Diet
Protein is an essential nutrient that plays a vital role in maintaining and repairing tissues, supporting immune function, and producing hormones and enzymes. It is especially important in a diet for those looking to lose weight and build muscle.
4 MAIN REASONS PROTEIN IS IMPORTANT:
1. Supports Muscle Growth and Repair
Protein is essential for building, repairing, and maintaining muscle tissue, especially after exercise or injury.
2. Promotes Fullness and Weight Management
It helps control appetite by keeping you full longer, aiding in weight loss or maintenance.
3. Critical for Body Functions
Protein forms enzymes, hormones, and immune system components, supporting metabolism and overall health.
4. Provides Essential Nutrients
It delivers essential amino acids that the body cannot produce on its own, crucial for growth and repair.
In general, the recommended daily intake of protein for most people is about 0.8 grams per kilogram of body weight, but this increases for those with active lifestyles or specific goals. Individuals aiming to build muscle or lose fat typically benefit from consuming 1.2 to 2.0 grams of protein per kilogram of body weight daily. For example, a 150-pound (68 kg) person might target 80 to 135 grams of protein daily. Spreading protein intake throughout the day—by including high-protein foods at each meal—optimizes its benefits for muscle synthesis and appetite control.
Animal-Based Protein Sources
- Chicken breast (31g per 100g)
- Turkey (29g per 100g)
- Lean beef (26g per 100g)
- Pork tenderloin (26g per 100g)
- Eggs (6g per large egg)
- Fish:
- Salmon (25g per 100g)
- Tuna (30g per 100g)
- Cod (20g per 100g)
- Shellfish:
- Shrimp (24g per 100g)
- Crab (18g per 100g)
- Scallops (20g per 100g)
- Greek yogurt (10g per 100g)
- Cottage cheese (11g per 100g)
- Cheese:
- Parmesan (38g per 100g)
- Cheddar (25g per 100g)
- Milk (8g per 1 cup)
Plant-Based Protein Sources
- Lentils (9g per 100g cooked)
- Chickpeas (7.3g per 100g cooked)
- Black beans (8g per 100g cooked)
- Edamame (11g per 100g cooked)
- Tofu (8g per 100g)
- Tempeh (19g per 100g)
- Seitan (21g per 100g)
- Quinoa (4g per 100g cooked)
- Peas (5g per 100g cooked)
Protein Snacks
- Protein bars (varies, ~10-20g per bar)
- Jerky (30g per 100g)
- Hard-boiled eggs (6g per egg)
- Mixed nuts (6g per 28g, especially almonds and pistachios)
- Nut butters (7g per 2 tbsp, e.g., almond, peanut butter)
Protein Supplements
- Whey protein powder (20-25g per scoop)
- Casein protein powder (20-25g per scoop)
- Plant-based protein powder (15-20g per scoop, e.g., pea, hemp, or rice protein)
– My favorite is Orgain Protein Powder
Other Protein-Rich Foods
- Egg whites (3.6g per egg white)
- Oats (5g per 40g serving)
- Hemp seeds (9.5g per 28g)
- Chia seeds (5g per 28g)
- Pumpkin seeds (7g per 28g)
- Sunflower seeds (6g per 28g)
FIND HIGH PROTEIN AND LOWER CALORIE MEAL IDEAS HERE
Become a Stronger You
