Protein-rich food: No doubt about it, protein is good for you — and can even help you shed those unwanted pounds. But (and you knew there was a “but,” right?), it’s important to eat the right amount and the right kind of protein to get the lifelong weight-loss results you want.
What is Protein?
Protein is an essential component that contributes to the structure of the human body. They are the building blocks to your body like the bricks to your house, and it is made up of amino acids. Protein accounts for 16.3% of body weight. Higher-protein diets have been hailed as a promising method for preventing or treating obesity by improving body weight control for the past 20 years.
Here is a list of 12 delicious foods that are high in Protein
1. Almonds
Almonds are a popular type of tree nut. They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium. Almonds are not suitable for people who have a nut allergy.
2. Oats
Oats are among the healthiest grains available. They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.
Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories
3. Tuna
Tuna is an excellent and widely available source of protein that also has a low-calorie count. It is a lean fish with minimal fat. Add tuna to salads, sandwiches, and snacks. Be careful with additional dressings, such as mayonnaise, as these can add additional, unwanted calories.
4. Beef (Skirt Steak)
Beef offers high amounts of protein per serving. There is a range of different types of beef to choose from for weight loss. People following a moderate carbohydrate diet should eat lean beef whereas a person on a low-carb diet may eat fattier beef.
5. Yogurt
Plain Greek yogurt is packed with nutrients and has numerous health benefits. It is an excellent snack item, which keeps you fuller for a longer period of time. An average serving of fat-free Greek yogurt can have 12 to 17.3 grams of protein.
6. Pumpkin Seeds
Seeds cannot be left out of the list of protein-rich food. Pumpkin seeds are known for their magnesium content, but they are also protein-dense. 30 grams of pumpkin seeds will give you 9 grams of protein.
7. Eggs
Eggs are an excellent source of protein, nutrients, and healthful fats. A variety of studies have shown that eggs can help people feel more satisfied and stop overeating. For example, one study found that a group of women who ate eggs instead of bagels for breakfast felt fuller for longer and ate fewer calories throughout the day.
8. Soybean
Soybeans are low in saturated fat and high in vitamin C, protein, and folate. They are an excellent source of calcium, fiber, iron, magnesium, phosphorus, and potassium. 1 bowl of cooked soybean will provide you with 28 grams of protein.
9. Chickpeas
Chickpeas have iron, phosphate, calcium, magnesium, zinc, and vitamin K. You can have chickpeas curry or can even sprout them, anyway it is good for health. 1 cup of cooked chickpeas contains 12 grams of protein.
10. Soy Milk
1 cup of soy milk contains 8 grams of protein and 131 calories (meets 16% of your daily protein requirement)
Soy milk is another great option for vegetarians to get a good dose of proteins. Adding this super drink to your diet will provide you with the recommended daily allowance of protein needed by an individual. Studies also show that the intake of soy milk can reduce the risk of osteoporosis.
Even 1 cup of whole milk has 8 grams of protein and comes with 149 calories.
11. Hemp seeds
People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9.5 g of protein per tablespoon. They are fairly easy to find in most grocery stores but can be expensive.
12. Artichokes
These are high in fiber and offer a good amount of protein. Artichokes are very versatile and are suitable for use in a variety of recipes. They are typically easy to find in most grocery stores.
How much protein do you need?
The recommended daily intake of protein is between 46-63 grams for most adults, with pregnant and lactating women needing up to 65 grams per day. The Daily Value (%DV) for protein is set at 50 grams per day, which is an average that works for most people. Athletes or other people looking to build muscle mass may want to consume more protein.
High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.
10 Protein-Rich Vegetarian Foods
1. Amaranth
Quinoa isn’t the only “ancient grain” that comes loaded with health perks. Amaranth, a naturally gluten-free seed, is a good source of digestion-aiding fiber, as well as calcium and bicep-building iron. Protein, per ½ cup: 4.67 grams
2. Lentils (Dal)
Lentils are a protein powerhouse stuffed into a tiny package. Not only do they deliver vegan protein, but a 1/2 cup of cooked lentils also gives you 8 grams of fiber. Fiber is good for your heart, helps keep you full, and can keep your weight in check. Lentils, 9 grams of protein per 1/2 cup (cooked)
3. Green Peas (Matar)
Peas get a bad rap, but they’re a great source of protein: One cup of cooked peas has 8 grams.
Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams)
4. Pinto beans
Total protein: 15.41 grams per cup (boiled from dried)
Pinto beans are popular in Mexican cooking. They work well in burritos, as a salad topper, in soups and chilis, or just as an aside. Try cooking dried pinto beans instead of using the canned type for even more health benefits.
5. Seeds
Seeds are powerhouses of protein as well. Sunflower seeds, for instance, contain 3.3g of protein per 100 calories. Plus, they’re super versatile to use. Like nuts, you could toss them into your porridge, cornflakes, or muesli, toast lightly and sprinkle as toppings on soups, or pop into stir-fries and salad dressings. Sesame seeds, high sources of protein, make excellent supplements to plant proteins. My own favorite way to consume these is in crisp til Chikkis or Ladoos.
6. Quinoa
This popular health food is high in protein, fiber, antioxidants, and minerals. Quinoa cooks in just 15 minutes and is a great addition to salads, veggie burgers, pilaf, casseroles, and much more.
Total protein: 8.14 grams per cup (cooked)
7. Edamame
These lightly boiled or steamed soybeans — often served still in their shell — make a great snack or appetizer. One cup of edamame (not in its shell) packs 18 grams of protein. The even better news? Whole soy is a complete protein, which means it provides all the amino acids your body needs but can’t make on its own.
8. Spinach
One cup of spinach has almost as much protein as a hard-boiled egg—for half the calories! Maximize its nutrition by steaming spinach instead of eating it raw: That helps retain vitamins, facilitates absorption of calcium, and wards off the veggie’s bloating effects.
Protein per cup cooked: 5 grams
9. Peanut Butter
Although eating too much peanut butter can widen your waist, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease — the most common type of heart condition. Look for the unsalted, no sugar added varieties without hydrogenated oils to reap the most benefits.
Protein per 2 tablespoons: 7 grams
10. Teff
This obscure grain is ready for its close-up, and it’ll help your beach body get there too. It’s rich in essential amino acids, calcium, and vitamin C—a nutrient not typically found in grains.
Protein per 1/4 cup: 7 grams
Iron-Rich Foods to Eat During Pregnancy
Why is iron important?
Pregnancy increases your blood supply by up to 50 percent. That’s where iron comes in. Iron is used by the body to make red blood cells. An increase in blood supply means that you’ll need more red blood cells and more iron to make those blood cells.
When you don’t have enough iron in your body, you can develop anemia. Anemia is the most common blood condition for pregnant women to develop.
Anemia during pregnancy can put you and your baby at a higher risk for several complications, including pre-term birth and low birth weight.
Why are iron-rich foods important in pregnancy?
Pregnancy increases your blood supply by up to 50% by the time you’re in the third trimester.
This is where iron comes in. As your blood volume increases, it has the effect of lowering your iron levels.
When you don’t have enough iron in your body, you’re at risk of developing anemia. Anemia is the most common blood condition for pregnant women to develop. If you’re vegetarian, you might have started with even lower iron stores than a non-vegetarian woman.
Anemia during pregnancy increases your risk of premature birth and having a baby with low birth weight.
Where Does All This Protein Go?
While consuming sufficient protein is important, the truly important metric is not how much we consume, but how much of the protein our muscles actually absorb. Research shows that the average person can absorb about 10g of protein per hour, and maxes out at about 30g per meal.
Rajma Kabab Recipe
Ingredients
- Boiled Rajma – 1 cup (100 gm)
- Finely chopped Onion – ½ cup (50 gm)
- Corn flour- ½ cup (50 gm)
- Paneer- ½ cup (50 gm)
- Turmeric powder – ¼ tsp
- Coriander powder – ½ tsp
- Cumin seeds powder – ½ tsp
- 1 tbsp (10 ml) oil for cooking
- Salt according to taste
How to Make
Mix all the ingredients with the help of your hands in a deep bowl.
Divide the mixture according to your convenience and roll each of them into a flat round kabab.
Grease the oil in a heated pan, put 1 tbsp oil, and shallow fry the kabab until both sides turn golden brown.
An amazing evening high-protein snack is ready to serve. You can eat this with green chutney or any chutney of your choice.
Also read: Best Brain Foods For Studying And Boosts
Nutritional Breakdown per Tikki
- Calories – 740 kcal
- Protein – 30.5 g
- Fat – 20 gm
Two to three meals a day, containing 40–50 g of high-quality protein/day, are thought to be ideal for stimulating 24-hour muscle protein synthesis in adults. Protein accounts for more than 25% of overall calorie consumption in high-protein diets.
Also, for every 20 pounds of body weight, the average person needs around 7 gm of protein per day. Many of you would be able to comfortably achieve this target if you follow an ideal diet plan because protein is contained in various foods.