Uncover protein-rich foods that are not just your boring chicken and eggs, and help you enhance your muscle growth and improve overall body productivity. Ranging from tofu to quinoa, we have a list of everything that you need to add to your diet to be nutrient-rich and protein-rich.
Why look beyond Chicken and Eggs?
Eating the same food everyday can be a tiring and boring task, especially when you are on your fitness journey, you must keep on adding something new to your regime so that you always feel excited and motivated on this path, and thus although chicken and eggs are a great protein source they sometimes can be listed as plain and because of that, here we have a list of a wide variety of protein rich foods that you can add to your diet, even if you are non- vegetarian, vegan or are just looking for some variety!
Advantages of Protein-Rich Food
Protein is very important for muscle repair, fat loss, and hormone balance. Reaching the perfect amount of protein intake is very important because-
- It helps boost metabolism and helps you manage your weight.
- Keeps you full a little longer.
- Helps in lean muscle growth.
- Improves the health of your hair, nails, and skin.
- Helps boost your hormonal health beyond testosterone, as it helps with improving your sleep quality and mood regulation, helping transmit various other hormones (like serotonin and dopamine).
- It also helps with regulating blood sugar levels and helps in improving energy levels.
Top High-Protein Foods to add to your diet
Here is a list of high-protein foods that you must add to your diet-
- Lentils
These are the powerhouse of protein, packed with 18 grams of protein per cup, they are plant-based and are rich in fibre and iron, and are helpful for good heart health.
- Quinoa
They are the perfect option of protein for someone who is vegan or is looking for some variety. Packed with 8 grams of protein per cup, they have the 9 essential amino acids, which are extremely healthy for the body.
- Greek Yogurt
They are the creamiest source of protein, with 10 grams of protein every 100 grams. Being a probiotic, they are also very good for gut health.
- Tofu and Tempeh
Another marvellous vegan alternative for chicken and eggs, tofu and tempeh are made from soybeans and offer 10 grams and 19 grams of protein every 100 grams, respectively, and are also extremely rich in fibre.
- Chickpeas
A great option to use in salads, in indian curries, and even in hummus, chickpeas are a great source of protein with 15 grams per cup
- Pumpkin Seeds
A go-to snack for someone who is trying to figure out their protein intake, they have 30 grams of protein packed in a single cup and are rich in zinc and magnesium, which help with immunity.
- Edamame
Rich in antioxidants, made from soybeans, and has 17 grams of protein per cup.
- Cottage Cheese
It is a tasty alternative for someone who is not in love with the basic protein-rich food, and is low in fat and high in protein ( 11g per 100g)
- Salmon and Tuna
They are very good for heart health, providing us with omega-3s, and are a great source of protein (20-25 grams per 100 grams)
- Milk and Paneer
To get 20 g of protein from dairy, you’ll need about 625 ml of milk or 110 g of paneer. If you prefer a mix, 300 ml milk plus 60 g paneer will also give you around 21 g protein. This way, you can choose based on convenience and taste while keeping your protein intake on track.
How to Incorporate These Foods into Your Diet?
- For Breakfast, you can have a Greek yoghourt bowl with nuts or quinoa porridge
- Around lunchtime, you can toss up some chickpeas into a salad and make it into a hearty meal.
- Stop eating junk, and for snacks, keep pumpkin seeds handy, or you can even have peanut butter.
- As for dinner, you can stir-fry tofu, paneer, soya chunks, or salmon.
