Categories: High Protein

The Best dietary sources of protein rich diets

Having a high-protein diet can help curb your hunger, which helps you lose weight. At the beginning, you can try to add more protein to your regular meals, like trying to increase protein consumption for a week in a gradual manner. But always keep in mind that the amount of calories remains valuable and you have to make good decisions by choosing the right protein. If you want to add a large amount of protein to your diet or if you suffer from liver or kidney diseases, you must consult your doctor first.

Best protein sources:

You can choose protein sources that are rich in nutrients and low in saturated fats and calories, such as:

  • lean meat
  • sea food
  • Legumes
  • Soy
  • Low-fat dairy products
  • eggs
  • Nuts and seeds

It is really useful to diversify foods that contain protein, for example, you can eat salmon or any other type of fish that’s rich in omega-3 fatty acids, or legumes or lentils that provide your body with fiber as well as protein, also, nuts can be added to salads and almonds to Oats.

Below we are going to show you the protein content of some foods:

  • Half a cup of low-fat cheese: 10-14 grams
  • 85 grams of tofu: 7-13 grams
  • Half cup of cooked lentil: 9 grams
  • 2 tablespoons of natural peanut butter or almond butter: 6-8 g
  • 85 g of skinless chicken breasts: 25 g
  • 85 g of fish fillets (depending on fish type): 17-20 g
  • 28 grams of cheese: 7 grams
  • Half a cup of cooked beans: 7 grams
  • 28 grams of nuts: 4-7 grams
  • Large egg: 6 grams
  • 120 milliliters of low fat milk: 6 grams
  • 120 milliliters of soy milk: 5 grams
  • 120 milliliters of low-fat milk: 4 grams

When adding protein to your diet, you should also focus on “smart” carbohydrates such as fruits, vegetables, whole grains, legumes, milk and low-fat milk (the last three ingredients also contain protein). You can also try good fats such as nuts, natural nut butter, seeds, olives, olive oil, canola oil, fish and avocados.

You can control your appetite by dividing your daily calories into four or five small meals.


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