Best Protein Foods: The High Protein Sources to include in healthy diet.

Best Protein Foods: –

Protein is one of the most important supplements for our body, lack of protein in our diet can cause a lot of health issue. When we take proper amount of protein can helps in building muscle, helps faster recovery and make hair and skin better.
There are some protein rich foods which you should add in your diet to maintain proper protein intake. But before knowing the sources we need to understand how much protein we should take. It depends on weight, means how much protein an individual required on daily basis. It generally depends on individual daily physical activity. But if we take a basic idea for an individual who do not involve in physical activities requires protein equivalent to their body weight, means if your weight is 50kg = 50g of protein you required each single day. and if you involved in physical activities like running, weightlifting and more you required 1.5x protein of your body weight, means if your weight is 50kg = 75g protein your body required.

There are some best protein rich foods can help you to maintain your daily requirement-

1. Paneer: – Paneer is rich in protein form 100gm of panner you can get approximately 18-20gms of protein. Paneer is also a good source of calcium.

2. Soya chunks: – Soya chunks are excellent source of protein.100gms of soya chunks can give you approximately 52gms of protein. It is also a good source of iron.

3. Chickpeas: – Overnight soaked and after boiling chickpeas can you best result.100gms of raw chickpeas contains approximately 17-18gms of protein. Soaked 100gms chickpeas contains around 9gms of protein.
4. Green gram: – This are also known as mung. Every 100gms of mung contains approximately 22-24gms of protein. This is not only a good source of protein but also contain good number of micronutrients which helps in better functioning of the body.
5. Peanuts: –Peanuts are excellent sources of vitamins and minerals not only this every 100gms of peanuts contains around 26gms of protein.

6. Milk: – Milk is also known as complete food because of its high-quality protein, vitamins and minerals. It’s a good source of calcium phosphorous and vitamin B2. Many people with lactose intolerance can’t tolerate milk and other dairy products, they can avoid it. Around 250ml of milk can provide approximately 7-8gms of protein.
7. Almonds: – Almonds are nutritious nut rich in nutrients like fiber, vitamin Manganese and magnesium. Best when consume overnight soaked. Around 30gms of almonds provides approximately 6gms of protein.
8. Eggs: – Eggs are good source of protein and there is also excellent source of vitamins, minerals and antioxidants. Egg whites are almost full protein, but whole eggs that include the yolk contains many nutrients, including vitamins, minerals and antioxidants.

9. Oats: – Oats are good source of carbohydrates. But it also provides good amount of protein. Around 100gms of oats provides 10-12gms of protein. Oats are easy to prepare and can serve with Choclate, fruits and nuts.

10. Whey protein: – Whey protein is a supplement that is popular among body builder and athletes for increase muscle mass and strength. Whey protein is made from liquid part of milk, which are left over during cheese production. The best part about whey protein, it’s easy to consume as you no need to prepare anything. It’s already a complete protein.
These all-protein sources are pocket friendly, and anybody can afford to add any of these sources in their diet to maintain their daily requirement of protein. This are not only a good source of protein but also contains good number of vitamins and minerals which our body require for smooth functioning.

Frequently asked questions-

What foods are high in protein?

Foods high in protein include:

1. Chicken breast
2. Fish (such as salmon, tuna, or trout)
3. Lean beef and pork
4. Eggs
5. Greek yogurt
6. Cottage cheese
7. Tofu
8. Lentils and legumes
9. Quinoa
10. Nuts and seeds (such as almonds, peanuts, chia seeds, and pumpkin seeds)

Vegetarin protein foods?

Vegetarian protein sources include:

1. Tofu
2. Tempeh
3. Lentils
4. Chickpeas
5. Black beans
6. Quinoa
7. Greek yogurt
8. Cottage cheese
9. Eggs (for ovo-vegetarians)
10. Nuts and seeds (such as almonds, peanuts, chia seeds, and pumpkin seeds)

How to get 70g - 140g of protein?

Breakfast:

• 3 large eggs (18g protein)
• 2 slices of whole wheat toast (6g protein)
• 1 tablespoon of peanut butter (4g protein)
• Total: 28g protein

Snack:

• Greek yogurt (200g) (17g protein)
• Total: 17g protein

Lunch:

• Grilled chicken breast (150g) (36g protein)
• Quinoa (1 cup cooked) (8g protein)
• Mixed vegetables (such as broccoli, bell peppers, and carrots)
• Total: 44g protein

Afternoon Snack:

• 1 cup of cottage cheese (28g protein)
• Total: 28g protein

Dinner:

• Baked tofu (150g) (18g protein)
• Brown rice (1 cup cooked) (5g protein)
• Steamed broccoli and cauliflower
• Total: 23g protein

Total protein intake for the day: 140g

Which dal has highest protein?

Among lentils, soybean dal has the highest protein content, containing approximately 36-40 grams of protein per 100 grams.

Is chana good protein?

Yes, chana, also known as chickpeas, is a good source of protein. It contains approximately 19 grams of protein per 100 grams when cooked. Additionally, chana is rich in other nutrients such as fiber, vitamins, and minerals, making it a nutritious choice for incorporating protein into your diet, particularly for vegetarians and vegans.

Hope this information helps you!