Proteins are the building blocks of our body, and most organs, skin, muscles, etc. depend on it. Due to this reason, there should be an abundant spread of proteins in our diet. Many studies have been conducted to know how high protein meals are helpful for the body. These studies have found that proteins help in eliminating belly fat and, consequently, to lose weight. They also help in building upon the strength and muscle mass.
Moreover, an abundant protein diet enhances the fight against ailments like diabetes, lowers blood pressure, etc. In the same breath, it must also be mentioned here that a deficiency of protein may lead you to experience an impaired functioning of the body, muscle atrophy, and many other diseases like swelling, liver problems, anemia, etc. It is also imperative to mention here that an increased intake of protein can also be harmful. Excessive protein intake may cause cancer and a strain on the kidneys.
Hence, the right balance needs to be struck while consuming proteins. The recommended daily consumption of protein is 56 grams for men and 46 grams for women. However, many nutritionists, health, and fitness experts opine that we may need much more than that, especially for pregnant women or lactating. They may require 72 grams of protein per day. Moreover, people who do considerable physical work or athletes and sportspersons may also need high protein meals to meet their needs.
There is a Daily Value (%DV) of protein set at 50 grams per day, and it can be the right way of comparison among different foods. Hence, we take a look at some of the meals that are high in protein and can be consumed by getting a protein-rich diet.
Chicken breast is a trendy protein-rich food. To cook, it needs a lot of effort and time. Moreover, the taste of this food can also be lip-smacking if done correctly. A roasted chicken breast contains 80% calories and can be about 55 grams.
Another plentiful source of protein is oats. They are among the healthiest grains that are present on the planet. In addition to much protein, they also provide magnesium, vitamin B1 (thiamin), healthy fibers, and manganese. A half-cup of raw oats consists of 13 grams and 303 calories.
A broccoli-based meal can serve as a high protein meal. This healthy vegetable has vitamin K, potassium, vitamin C and fibers, and many bioactive nutrients to prevent cancer. A cup of the chopped vegetable has 3 grams of protein with 31 calories.
It is a seed/grain that has developed into one of the most famous superfoods. It is rich in minerals, fiber, and vitamins and is packed with the needed antioxidants, which offer many health benefits. A cup of cooked quinoa has 8 grams with 222 calories.
These are a sort of plant-based protein and comes from the family of legumes. They have magnesium, iron, copper, potassium, manganese, folates, and fiber. 27% of calories in legumes constitute proteins. To get a fair idea, a cup of boiled lentils has 18 grams with 230 calories in it.
A high protein meal of mushrooms can be an ideal way to build upon the muscle mass. They can provide 4 grams of protein for less than 40 calories. Additionally, they also offer selenium, which is a mineral that is known for effective muscle functioning.
It is one of the high protein sources as, in a cup of the noodles, there are only 24 grams of carbohydrates in 113 calories. Along with this, the taste is also mind-blowing, and anyone can expect to gorge on it.
It is a powerful protein-laden option, and consuming even half of it per day can be enough to lose 3 and 1/2 pounds within three months despite any changes to exercise or diet. Moreover, if it is paired with green tea as a unit of the "17- Day Green Tea Diet", it can improve metabolism and improve the liver's capacity to turn fat into energy.
It is made from olive oil and chickpeas and can form a high protein meal. In a half cup of serving, there are 6 grams of protein, which effectively means a gram of protein for every 36 calories, and that can be a very healthy option.
It is a blue-green alga that is dried and sold in powdered form. It consists of 60% protein and can be directly converted into muscles. A tablespoon of this powder offers 8 grams of protein for only 43 calories, and adding it to a meal can be a game-changer regarding protein consumption.
Black beans contain calcium, fiber, plant, and iron protein. The same type of antioxidants available in blueberries is also present in it, due to which consuming them in a meal can be highly beneficial. They can help by providing 60% of the daily recommended value of fiber in a body.
Each serving of fish offers 15-20 grams of protein with practically zero carbs. They also contain essential omega-3 fatty acids that are very important for the brain. They also further help in reducing inflammation and the formation of healthy arteries.
It is made from almond milk and is a pure plant-based, cholesterol-free high protein meal. It also helps develop healthy fat in the body, with half a cup of low-fat ricotta providing 14 grams of protein and about 6 grams of carbs.
Usually, eggs can form an excellent protein-rich diet, mainly if the egg white is a pure form of rich protein. It also has vitamin-D for improving bone and teeth health and an under-recognized nutrient called choline that helps memory enhancement.
Broad beans are a powerhouse of proteins. They are green, have fiber, and helps in providing an active metabolism for the body. A meal comprising of the same can be beneficial to deliver the needed protein content for your body. Even roasted broad beans are a very healthy option.
Seitan is the gluten protein that remains after washing wheat flour. It can be used to make any sandwich, or even meat-based items can be prepared using it. It is a tremendous way of packing up the protein in your body.
Cocoa powder can be just more than adding flavor. For every 12 calories, it can provide a gram of protein and 4 grams of fat-diluting fiber. It also provides 20% manganese that is a constituent block for muscle making.
It is also known as forbidden rice because, in earlier times, only emperors were supposed to consume it. It is a rich protein source and has a higher content than its more popular counterpart, brown rice. There is also a greater percentage of fiber in black rice due to which a meal prepared with it can be an excellent source of protein for everyone.
We all love to have wheat pasta, which has also lately been very popular. It offers 7 grams per serving and is known to provide much protein. Going a level up to Banza pasta, made from chickpeas, can help in doubling that number! It also offers 8 grams of fiber and protein and cuts out on the carb by about half of the normal pasta dinner.
In the list of high protein meals, pork and beef provide more or less of the same protein amount. However, slow-cooked pork loin in a barbecue, oven, or cooker produces less heterocyclic amines (HCA) that can reduce any risk of colorectal cancer. Additionally, it has much protein in it, and at the same time, it is highly delicious for consumption.
We have seen some food items that can provide the needed protein content in our bodies. In addition to these, there are also some other edibles and foodstuffs with high protein content. Consuming them can ensure sufficient lean muscle formation with the burning of unnecessary fat in the body.
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