Top 9 Best High Protein Source Diet| Prajapati Fitness
Top 9 Best High Protein Source Diet
Top 9 best high protein source diet protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat ... Introduction; Top 9 Protein Food List; Printable; Most Protein per 100 Grams; Protein
1. Skinless Chicken or Turkey
White meat is the leanest choice, but even dark meat can be a good choice if you skip the skin. Both chicken and turkey give you about 25 grams of high-quality protein, along with B vitamins and selenium. Roast a whole chicken for Sunday dinner, use the leftovers to top Monday’s salad and fill Tuesday’s sandwich.
2. 90% (or Leaner) Ground Beef
Lean
ground beef is a source of high-quality protein, and you don't need a
lot to get the protein you need. Just 3 ounces delivers 22 grams of
protein, along with a healthy dose of iron, zinc and vitamin B12. Keep
your portion size in check by bulking up ground beef with grated veggies
or beans, or add it to a salad, like in Ellie Krieger's Taco Salad.
3. Beans & Lentils
These vegetarian proteins are super-healthy and you should eat them frequently. Not only do they give you protein (9 grams per half cup), they are also brimming with filling fiber, heart-healthy folate and energy-creating iron.
4. Lowfat or Nonfat Dairy
Dairy
products, like milk, yogurt, cottage cheese and ricotta cheese are good
lean sources of protein. Make a smoothie with yogurt, skim milk and
your favorite fruits for an on-the-go breakfast or snack. Top whole
grain toast with skim ricotta, a drizzle of honey, pumpkin seeds and
lemon zest for a delicious, wholesome breakfast.
5. Fish & Shellfish
Most Americans don’t eat enough fish. The American Heart Association
recommends aiming for at least two 3.5-oz servings per week. Keep cans
of light tuna and Alaskan salmon on hand and use it to make a sandwich
filling, top a salad, or make salmon cakes.
6. Tofu & Other Soy Foods
Soy
is one of the top vegetarian protein sources. 1/2 cup of tofu gives you
8 - 10 grams of protein (depending on whether it’s soft or firm), while
1 cup of edamame gives you 17 grams. Calcium-set tofu also gives you a
healthy dose of bone-building calcium, while edamame also packs a
whopping 8 grams of fiber.
7. Nuts, Nut Butters & Seeds
Unless
you’re allergic to them, nuts and seeds are a must-have in your diet. A
Harvard research study found that they’re one of the top foods linked
to weight loss. Plus they’re chockfull of healthy fats and fiber, in
addition to protein. Natural peanut or almond butters are a great choice
for topping your morning toast. Toss pumpkin and sunflower seeds
together with dried fruit for an energizing afternoon snack.
8. Pork Loin
Pork
tenderloin, loin chops and sirloin roast are lean cuts of pork. A 3-oz.
serving of pork chops, for instance, gives you 23 grams of protein and a
bounty of energy-producing B vitamins (thiamin, niacin, B6 and B12),
with just 2 grams of saturated fat.
9. Eggs
Comments
Post a Comment