It's time to end the myth of low-fat foods, which were considered a sure way to lose weight, prevent heart disease and other chronic diseases during the diet. The fact is that the "pitfall" is often hidden under the word "fat-free product", in which the aroma and texture are compensated by increasing the amount of salt, sugar or refined grains. The result "exceeded" all expectations - the worldwide consumption of low-fat foods only led to an increase in the average person's weight.

Is low calorie food good or bad?

Why should you avoid very low body fat foods? Many people do not tolerate such diets for long, because they consider low-fat meals to be tasteless and full of restrictions. The fact is that fat significantly slows down digestion, many diets based on eating low-fat foods make a person fight hunger all day long.

Dietary fat plays a crucial role in metabolism - each gram of it contains 9 kilocalories. Such a caloric content is saving in cases where there is not enough food, it is very important for people who are not able to absorb a large amount of food.

What are fats?

Fats are our energy reserve. The body can only store a small amount of glucose as glycogen for energy, so having adipose tissue that can produce unlimited amounts is important. The origins of this process are rooted in the distant past, when food was scarce, so a lot of energy was spent on its extraction. Today, this problem does not exist, but we continue to consume foods rich in fats indiscriminately and in large quantities. The energy accumulated thanks to them is now consumed only during sleep and during physical activity.

The following are the most popular foods rich in fats: (list assumes fat content per 100 g):

1. Palm oil - 93.7 g.
2. Dried coconut - 57.2 g.
3. Butter - 51.4 g.
4. Beef - 52.3 g.
5. Chocolate - 32.4 g.
6. Sardine in oil - 29.9 g.
7. Hard cheese - 24.6 g.

Types of fatty acids and why you need them

There are two types of fatty acids: linoleic and alpha-linoleic. Fatty acids are important components of cell membranes, they are converted into chemical regulators that affect blood clotting, dilation of blood vessels, etc. Their deficiency in children is characterized by slow growth, decreased immune function, and rashes. Sometimes this leads to vision problems and nerve disorders.

Proteins are also needed for proper development. Without them, the immune system cannot properly protect the body from bacteria and viruses. That is why it is so important to eat foods rich in fats and proteins.

Do they cause heart disease?

Excessive consumption of most saturated fatty acids is fraught with an increase in LDL (low density lipoprotein) levels, which contributes to an increase in cholesterol and reduces insulin sensitivity. Foods rich in protein, fats, carbohydrates reduce the risk of coronary heart disease, stroke, hypertension, diabetes and obesity. Fiber-rich foods protect against colon cancer and are essential for the prevention of hemorrhoids. In addition, fiber is food for normal (healthy) bacteria that reside in the intestines and provide nutrient saturation. Fiber is found in beans, whole beans, and grains.

Foods rich in protein, fats, carbohydrates are necessary for normal functioning in fairly large quantities. Nutritionists recommend limiting saturated fatty acids to 10% of total calories (18 grams for those who eat 1,600 kilocalories per day). The acceptable macrodistribution range for carbohydrates is 45-65%. If, for example, you ate 1600 kilocalories per day, an acceptable carbohydrate intake is between 180 grams and 260.

Avoid "bad fats"

Have you noticed how pizza with tomato sauce, cheese and meat freezes after cooling? The firmness of the ingredients is a nod to the high content of saturated fats, which harden even at room temperature. Milk fat, tropical oils (coconut, palm), which are part of almost any ice cream, also contain a significant amount of saturated fat. The most popular foods among young people in which saturated fats predominate are pizza and desserts, while boiled meat is a source of protein.

Salo and cream;

Butter;

Cheese and other dairy products made from whole milk.

Improving health on unhealthy fats is impossible

Food manufacturers, in addition to saturated, use trans fats that undergo a hydrogenation process and are usually used to increase the shelf life of processed foods such as crackers, chips or cookies.

Their recommended intake is no more than 1% of total calories (less than 2 grams if you consume 1600 calories per day). If you pay attention to which foods are high in fat, you can spot traces of trans fats by reading the ingredient lists on food labels: these substances masquerade as "hardened oil" or "hydrogenated".

Delicious and satisfying foods high in essential macronutrients

Eat foods rich in fats and carbohydrates such as milk, fruits and vegetables. Carbohydrates are the main source of energy in the body, providing fuel for cells, including brain cells. Simple and contain 4 calories per gram. 45-65% of total calories should be carbohydrates, while 20-35% should be fat. Almost all foods, with the exception of eggs, meat and some seafood, are saturated with carbohydrates. Vegetables, especially potatoes, corn, sweet potatoes, and peas, are high in good starchy carbohydrates as well as fiber. All plant foods, including fruits, vegetables, beans, legumes, and nuts, are high in fiber, which improves bowel function.

As mentioned, they improve blood cholesterol levels and insulin sensitivity when they replace saturated and trans fats. There are two classes of unsaturated fatty acids: monounsaturated fats and polyunsaturated fats. Monounsaturated fatty acids are found in avocados, nuts, seeds, olives, peanuts, and olive oil.

Recently, omega-3 polyunsaturated fats have been in the spotlight due to their role in the prevention of cardiovascular disease. They can be found in walnuts, flaxseeds, tofu, soybeans, and canola. In addition, two other types of fatty and docosahexaenoic (DHA)) are important not only for the heart, but also for visual acuity, for the proper development of the brain in the fetus during pregnancy; they have an important function in slowing down cognitive impairment in the elderly; reduce the symptoms of arthritis, ulcerative colitis and other inflammatory diseases. These acids contain fish species such as tuna, herring, trout, mackerel, salmon, sardine, tuna.

Omega-6 is the second type of polyunsaturated fat. Foods rich in omega-6 fats: sunflower seeds, brazil nuts, pecans, and pine nuts. Some are also sources of omega-6s: corn, sunflower and sesame oil.

Foods rich in fats: table

There is a formula according to which you can calculate the recommended rate of fat intake:

Total fat (g) = total calories x 30% = "fat" calories per day / 9.

2000 calories x 0.3 = 600 / 9 = 67 grams of fat.

Remember that the daily rate contains 20-35% of the total daily calories.

Foods rich in fats (table)

Product (100 g)	Total Fat (g)	Polyunsaturated fats (%)	Monounsaturated fats (%)	Saturated Fat (%)
Salo	100	10	44	41
Corn oil	100	51	30	14
Olive oil	100	10	73	14
Margarine	84	44	32	21
pine nut	68	60	20	7
Walnut	68	69	18	8
Hazelnut	64	10	79	7,5
Almond	56	25	62	8
pistachios	56	32	50	13
Sausages (papperoni)	51	10	45	38
Popcorn	44	46	34	10
Bacon (back, fried in vegetable oil)	41	11	45	39
Whole milk sour cream	40	3	24	66
Sausage (salami)	40	11	45	37
Coconut (fresh)	36	2	6	86
Cheese (Cheddar)	34	4	27	63
Potato chips (salty)	33	15	40	41
Cheese (Parmesan)	33	2	29	63
chocolate milk	31	4	32	60
Shortbread	28	18	41	36
Dark chocolate	28	4	33	60
Puff pastry	24	16	42	49
Mozzarella cheese)	22	3	29	63
Potato chips (salty, low fat)	21	12	41	43
Croissant	20	24	40	32
Feta	20	3	20	67
Soya beans	19	49	19	12
Pasta (white flour)	18	44	11	11
Mackerel fillet (fresh)	16	21	49	21
Minced beef (raw)	16	3	44	44
Sardine (canned in oil)	14	36	34	21
Herring fillet	13	21	42	25
Pizzas with cheese and tomatoes	12	18	31	45
Salmon fillet (fresh)	11	28	40	9

Don't be afraid to eat fat-rich foods, but choose them wisely, making sure they don't exceed your calorie needs. Focus on monounsaturated and polyunsaturated fats while limiting saturated and trans fats.

If your goal is to lose weight or vice versa to gain muscle mass, then you definitely need to pay attention to foods rich in protein. With the help of protein, you will be able to gain weight mainly due to muscle mass, and not to swim in fat.

Every cell in our body consists of protein, it is part of every organ and every tissue, in addition to this, it is diverse, it can play a role enzymes and hormones.

The human body contains 22 amino acids: 9 essential and 13 non-essential, which it can synthesize itself, and the essential ones can only be obtained from foods rich in protein. Protein (protein) in the body breaks down into amino acids, and already in this form is absorbed by the intestines. Proteins (in the form of amino acids) are part of the blood, are components of the hormonal system, the thyroid gland, affect the growth and development of the body, regulate the water and acid-base balance of the body.

As you already understood, for muscle growth you need to eat foods high in protein with a complete set of amino acids, so in this article I will only list the best sources of protein. Because there are many products containing protein with an incomplete set of amino acids.

From this article you will find out which foods are high in protein with a complete amino acid set.

You'll learn which foods are high in protein and the absolute amount of protein in each food, what makes each protein source unique, as well as the biological value and other characteristics of protein sources that will benefit your body. The main purpose of this material is to give you as much information as possible about high-protein foods and talk about how they affect muscle gain.

biological value

For each protein source in the article, their biological value (BC) is given, so you need to understand what it means. Biological value is the actual amount of protein that remains in the body and is used for protein synthesis. In essence, BC shows how much protein your body can use for muscle growth. Biological value varies from 50 to 100%, and the higher it is, the better. The following are foods that are high in protein and have a very high biological value and a complete set of amino acids.

Foods high in protein

• Energy value 113 kcal
• Biological value: 79
• Proteins 23.6 g
• Fats 1.9 g
• Carbohydrates 0.4 g

Protein:

Chicken breast is high in protein and is used in any diet to gain muscle mass. The main advantage of chicken meat is its high biological value of 79 and low cost compared to other protein sources. Chicken meat without skin and bones is on average 25% protein. This meat is easy to cook, but is best boiled or baked with seasonings.

Chicken can be used as an addition to any dish or eaten simply with vegetables at any time of the day, which is very convenient. I recommend that you consume at least one serving daily, which equals 150-300 grams of the product. It is better to buy and cook chicken meat without skin, because the skin contains the main part of fats and cholesterol, so eat breasts.

A fish

• Energy value 78 -165 kcal
• Biological value: 83
• Proteins 17-25 g
• Fats 0.7-8 g
• Carbohydrates 0.1 g

Protein: 25 grams per 100 grams of product (25%)

Fish is a great product rich in proteins and omega-3 fatty acids, which are needed for many important processes in the body. Fish is a powerful catalyst for protein synthesis in the body, it is very easily absorbed by the body and, in fact, it is almost ready for absorption of amino acids. That is, the body will not need to spend a lot of energy to digest it. Like chicken, fish consists of 25% protein, but its biological value is higher - 83. There are many ways to prepare such a product.

Its main advantage is the minimum content of connective fibers, mostly represented in the form of collagen (gelatin). Because of this, when cooked, fish meat becomes very soft and easily boiled, and protein is easier to digest by our body. The only thing is to give up smoked fish.

Any fish is suitable for nutrition of an athlete, but in terms of price-quality ratio, the best option is tuna. This fish is an excellent source of protein that can be bought in a can at an affordable price. Tuna also has its drawbacks, it has a specific fishy smell and taste, but this problem is easily solved with the help of lemon, seasonings or sauce.

Beef

Nutritional value per 100 g of product

• Energy value 254 kcal
• Biological value: 80
• Proteins 28.8 g
• Fat 16.8 g
• Carbohydrates 0 g

Protein: 28.8 grams per 100 grams of product (25%)

Beef is a high-protein product with a protein (protein) content of 25%. In addition, beef is rich in vitamin B12, iron and zinc, which are difficult to obtain from food, but they play a very important role in the development and functioning of the human body, they have a particularly tangible effect on the formation and strengthening of the immune system.

Meat from different parts of the carcass has different properties and nutrients. You can find many recipes for minced beef or minced meat. When choosing meat, always buy lean cuts so you don't add calories to your diet from animal fat. This is especially important if you want to lose weight and gain lean muscle mass.

To get enough amino acids to get the maximum anabolic effect on the muscles, you need to include beef in your diet at least two to three times a week.

Eggs

Nutritional value in 1 pc.

• Energy value 160 kcal Biological value: 88-100
• Proteins 12.7 g
• Fat 11.5 g
• Carbohydrates 0.8 g

Protein: 12.7 grams per 100 grams of product (approximately 11%)

Eggs are the second best source of quality protein, second only to whey protein. The biological value of eggs reaches a fantastic value - 88-100. In addition to protein, eggs are rich in omega-3 fatty acids, increase the effectiveness of the immune response and accelerate the recovery of the body after heavy strength training.

The bulk of the protein in an egg is found in its protein. But by eating whole eggs, you increase the mass fraction of protein and get additional nutrients. True, the yolk contains a significant amount of cholesterol, so you can only eat protein. Or you need to make sure that your diet does not contain a large amount of other sources of "bad" cholesterol, and then you are not afraid of any problems.

If you are very afraid of cholesterol or you have problems with it, then you can safely eat 2 yolks at a time and throw the rest away (but I would not do that). Separating the yolk from the protein is easy, and you get the highest quality protein with a complete set of amino acids. If you buy eggs in a supermarket, then raw and it is better not to use.

Quail eggs

Nutritional value per 100 g of product

• Energy value 168 kcal
• Biological value: 88-100
• Proteins 11.9 g
• Fat 13.1 g
• Carbohydrates 0.5 g

Calorie content and nutritional value of quail eggs

Quail eggs calories - 168 kcal.

Protein in quail eggs 11.9 g per 100 grams of product

Useful properties of quail eggs

Quail eggs are a hypoallergenic dietary product. Unlike chicken eggs, quail eggs do not cause side effects even in people who are forbidden to eat chicken eggs. They do not contain cholesterol and there are no contraindications for eating. And also quail eggs never have salmonellosis.

Despite its size, a quail egg (weighing only about 10 g) contains more than four times more vitamins, minerals (phosphorus, potassium, iron, etc.) and amino acids than in a chicken egg. Studies have shown that unlike a chicken egg, a quail egg contains five times more phosphorus, seven times more iron, six times more vitamin B1 and 15 times more vitamin B2. Quail eggs contribute to the normalization of metabolism, improve blood circulation, digestion, strengthen the immune system, help restore weakened organs, improve memory and develop the mental abilities of children, are useful in the treatment of diseases of the kidneys, liver, eyes, heart, nervous system, gallbladder, pancreas , stomach and other organs and systems.

These eggs can be eaten whole, because the shell contains useful substances: calcium, phosphorus, zinc, copper, iron, the list goes on and on. The therapeutic effect of eating shells is obvious, especially for strengthening bones, teeth and hair in children. The use of powder from the shell of quail eggs practically does not give side effects in the form of deposits in the joints and in the organs of the urinary system.

A distinctive property of quail eggs is the ability to positively influence the reproductive functions of the human body.

Milk products

Nutritional value per 100 g of product

• Energy value 31-408 kcal
• Biological value: 80
• Proteins 3-30 g
• Fats 0.1-28 g
• Carbohydrates 0.1-5.3 g

Protein: varies depending on the type of product

Dairy products are an excellent source of protein, but their disadvantage is their high fat content. Therefore, it is better to choose skim milk and cottage cheese, foods rich in quality protein, without excess fat. These foods are rich in protein, contain virtually no fat, and are an excellent source of calcium. With each serving of cottage cheese or skim milk, your body receives from 150 to 350 mg of calcium, and calcium strengthens bone tissue and prevents the development of diseases of the musculoskeletal system. It is very important to remember that calcium plays an important role in the processes of muscle contraction.

Whey protein (sports nutrition)

Nutritional value per 100 g of product

• Energy value from 110 kcal
• Biological value: 104 - 159
• Proteins from 80 g
• Fats 1 g
• Carbohydrates 10 g

Highest protein content in protein powders. Whey concentrate protein shakes contain 80 grams of protein per 100 grams of product. Such cocktails are quite expensive, but they have their own advantages: they are convenient to take at any time, simply by diluting it in a shaker with water or milk. There are different mixtures with different protein content, as well as additional substances, including enzymes, which improve digestion and protein absorption. I wouldn't recommend eating protein powder alone. You need to combine sports nutrition with regular food to achieve maximum effect.

Diversity is the key to success

All protein sources are good in their own way, and even those that are not included in this list due to the incomplete content of amino acids in their protein. Therefore, it is difficult to single out one best source of protein for muscle growth. At least because everyone has different organisms, and someone, for example, is not at all able to digest dairy products or is allergic to eggs. Therefore, to improve protein synthesis in your body for muscle gain, you need to use different sources of protein. This way you can maintain an optimal anabolic environment in your body.

Time of protein intake

In order for the protein obtained from food to be absorbed and spent on building new muscle fibers, and not on restoring energy consumption after training, you need to choose the right time to eat. High-protein foods should be consumed when the body needs them most. The daily rate of protein should be evenly distributed throughout the day, dividing it into 5-7 meals. It is especially important to consume enough protein just before bed. Because we grow when we sleep, which means that the material for muscle growth is needed most of all at night.

But do not forget to feed the body with carbohydrates and vitamins. Energy is needed for any process that occurs in the body, whether it be physical activity or building new muscle mass. And vitamins are needed for a better flow of all processes, because they act as catalysts. Without enough calories (unless there is an excess of calories consumed over calories expended), you will not be able to grow and increase muscle mass. And without vitamins, all processes will be slowed down or will not occur at all.

Protein intake norms

There are certain daily requirement for protein, which limit protein intake and set clear limits on the amount of protein eaten per day, so as not to worsen well-being.

So, WHO (World Health Organization) recommends eating 0.5 g of protein per kg of body weight per day. So, if you have 60 kg, you should consume no more than 30 g of protein per day, and if 55, then even 27.5 g.
But if you are actively involved in fitness or classify yourself as a strength athlete, then the weight ratio of protein should be increased to 2 or even 3 grams per day.

Our body needs protein like air. This substance is responsible for the building processes in the body, metabolism, helps to grow, multiply, better absorb vitamins and minerals. How to eat properly so that the body receives the necessary norm of protein?

All proteins found in food can be divided into animal and vegetable, depending on the source of their origin. For many years now, there have been endless disputes between fans and opponents of vegetarianism: the former are sure that to maintain an excellent state of health, it is enough to consume only vegetable proteins, while the latter insist that it is extremely important to introduce meat and dairy products into the diet.

Protein: the main problem

Lentils and beans can boast the same amount of protein as beef or pork. However, the most problematic is not the amount of such an important substance, but its digestibility. It turns out that in nature there are no food proteins that our body would perceive ideally, but still certain types are absorbed much better.

In the digestibility rating, the proteins that make up eggs and dairy products hold the championship. They are followed by proteins from poultry and mammals, fish and soybeans, and then legumes and nuts. Protein from cereals is the most difficult for the body to digest.

Remember that protein is best absorbed after heating (or as a result of heat treatment).

What foods contain protein?

The main source of protein is food of animal origin: meat (beef, pork), eggs, cottage cheese and other dairy products, poultry, fish and other seafood.

A large amount of protein is found in nuts and seeds: hazelnuts, peanuts, cashews, almonds, pine nuts, pumpkin, sunflower and hemp seeds.

Cereals are also not inferior in protein content: buckwheat- the queen among cereals in terms of protein content. Such a side dish as rice also rich in protein. And do not forget about the most useful oatmeal!

Lots of protein in legumes: beans, peas, lentils, soybeans.

Protein can be replenished with regular consumption whole wheat or rye flour bread. Hard wheat pasta also rich in protein.

Vegetables contain the most protein in asparagus, cucumbers, zucchini, zucchini, potatoes, Brussels sprouts, figs, avocados and etc.

10 foods with the highest protein content

Poultry meat - from 17 to 22 grams (per 100 grams of product)

Meat - from 15 to 20 grams

Fish - from 14 to 20 grams

Seafood - 15 to 18 grams

Eggs - 12 grams

Hard cheese - from 25 to 27 grams

Cottage cheese - from 14 to 18 grams

Legumes - from 20 to 25 grams

Cereals - from 8 to 12 grams

Nuts - from 15 to 30 grams.

Daily nsquirrel form

The daily requirement of an adult in protein is 1.3-1.4 g per 1 kg of body weight; for people who are engaged in physical work, this rate is 1.5 g of protein per 1 kg of body weight or more. Athletes need an average of 2.0-2.5 g of protein per 1 kg of body weight per day. Based on this standard, on average men need96-132 g of protein per day and 82-92 g for women.


Protein advice from nutritionists

According to nutritionists, it is desirable to combine protein products of both plant and animal origin in one dish. The most successful unions, which contain a sufficient amount and good quality of protein, can be considered cereals and muesli with milk, scrambled eggs with beans, sushi with rice and fish, rolls, as well as meat and poultry with a side dish of cereals or legumes.

You should also keep in mind the correct protein to fat ratio. Very often, foods rich in protein (such as cheese or nuts) contain a lot of fat. Due to their calorie content, they should not be abused.

Too much protein in the body

Lack of protein can cause extremely serious health problems, and therefore every day it is necessary to consume a sufficient norm of protein foods. But if the protein is abused, the state of health can also be significantly worsened.

First of all, it can happen intoxication, because during the digestion of protein, especially if it is of animal origin, many toxins are released into the body, which it needs to have time to remove.

Plus, animal protein provokes increased cholesterol in the blood and can cause cardiovascular disease.

And finally, scientists recently came to the conclusion that any excess protein is converted by our body into fat. Therefore, you should not abuse protein products - everything should be in moderation!

When we say “protein”, a picture of a mountain of muscle appears in our head. Protein foods help build muscle, but they are also essential for healthy hair, nails, bones, and even internal organs. How do you know if you're eating enough protein-rich foods? Which of the most useful and delicious?

These are the questions that we will discuss in our article.

In short, protein is a macronutrient necessary for building muscle mass and maintaining the health of all systems and organs in our body. Chemically, it is made up of amino acids and when broken down in the body, it passes into muscle tissue and promotes metabolism, which in turn boosts immunity.

Top 48 High Protein Foods

• Eggs and dairy products;
• Meat;
• Seafood;
• Seeds and nuts;
• Cereals and legumes;
• Fruits and vegetables.

Check out our list to include these foods in your diet!

Protein-rich eggs and dairy products

Let's take a look at the best high protein dairy products.

1. Peanut butter

• Serving Size - 258 grams
• Protein - 65 grams
• Daily Value Per Serving - 129%

Two tablespoons of peanut butter a day will provide the body with 8 grams of protein. Peanut butter can be spread on bread, added to protein shakes and smoothies. This is a completely plant-based product that contains high amounts of protein. Regular consumption of peanut butter has been found to reduce the likelihood of type 2 diabetes.

How to include in the diet?

Have you heard that most fruits taste better with peanut butter? Add peanut butter to a plate of fruit pieces you eat in the evening. If you don’t already have such a useful habit, it won’t hurt to acquire it.

2. Swiss cheese

• Serving - 132 grams
• Protein - 36 grams
• Daily Value Per Serving - 71%

Swiss cheese also contains micronutrients that are good for vision, bones, and the immune system. This variety is low in potassium, which is important for those with kidney problems.

How to enter into the diet?

Cheese can be added to soup or put on a sandwich.

3. Curd

• Serving - 226 grams
• Protein - 28 grams
• Daily Value Per Serving - 56%

Half a cup of cottage cheese contains 13 grams of protein. This is a great, inexpensive product that is high in protein. In addition to protein, cottage cheese is rich in calcium, which is very good for bones. You can combine cottage cheese with vegetables or fruits to make a delicious snack. Other dairy products also contain a lot of protein. It is better to choose those that contain less fat. Cottage cheese is no less satisfying food than eggs. It is perfect for people whose goal is weight loss.

How to enter into the diet?

Cottage cheese can be used as an independent dish, added to fruit or vegetable salads, spread on a sandwich.

4. Egg whites

• Serving - 243 grams
• Protein - 26 grams
• Daily Value Per Serving - 53%

Eggs are healthy high protein foods. Especially a lot of protein in egg whites. They have no cholesterol and very little fat. Egg whites are a great option for a healthy and filling breakfast. One cup of proteins contains 26 grams of protein. Such food will provide the body with essential amino acids and energy. An adult is recommended to eat one egg a day. According to research, eating egg white increases muscle strength, especially in women.

How to enter into the diet?

Egg whites can be added to salad.

5. Tofu cheese

• Serving - 126 grams
• Protein - 20 grams
• Daily Value Per Serving – 40%

Tofu is an excellent meat substitute and is often used in Indian dishes. In addition to protein, tofu is rich in magnesium, iron and other trace elements. Like other soy products, tofu contains good cholesterol and lowers bad cholesterol, which is very beneficial for the heart.

How to enter into the diet?

The peculiarity of tofu is that it takes on the taste of those products with which to cook. Thus, you can replace beef or chicken in a roast with tofu.

6. Greek yogurt

• Serving - 150 grams
• Protein - 11 grams
• Daily Value Per Serving – 22%

In addition to protein, Greek yogurt contains calcium and vitamin B12. Our body cannot produce calcium on its own and we need to get it from food. Calcium is necessary for bones, and vitamin B12 is an important element for the formation of red blood cells and the normal functioning of the brain. According to research, Greek yogurt has a good effect on the intestinal microflora.

How to enter into the diet?

Just eat Greek yogurt after your main meal.

• Serving - 243 grams
• Protein - 8 grams
• Daily Value Per Serving - 16%

Soy milk is another good source of protein for vegetarians. Studies show that drinking soy milk can reduce the risk of osteoporosis.

How to enter into the diet?

Add soy milk to your breakfast cereal.

high protein meat

These meat products contain the most protein.

8. Minced beef or chop

• Serving - 214 grams
• Protein - 49 grams
• Daily Value Per Serving - 99%

Chop is especially rich in amino acids. These substances help prevent various diseases of the musculoskeletal system. Simply put, they take part in the construction of muscle tissue. Amino acids can lower blood pressure and strengthen connective tissue.

One beef patty (85 grams) contains 23 grams of protein, which is 45% of the daily value.

How to enter into the diet?

Add beef steak to salad. You can also cook beef soup.

9. Pork Chops

• Serving - 145 grams (one chop)
• Protein - 39 grams
• Daily value per serving - 77%

Pork chops are an excellent source of zinc. This mineral is essential for many chemical reactions in our body. Zinc deficiency can lead to night blindness and a weakened immune system.

How to enter into the diet?

Chops can be served with salad or boiled vegetables. Or season with mushroom sauce and eat with brown rice.

10. Turkey breasts

• Serving - 111 grams
• Protein - 27 grams
• Daily value per serving - 55%

In addition to being one of the best high-protein foods, turkey meat gives you a long feeling of satiety. Turkey breast has less fat and calories than other types of meat. It contains selenium, which can prevent certain types of cancer.

How to enter into the diet?

Avoid chemically processed meat. Choose a fresh, natural, dietary product. Turkey breasts, like chicken breasts, can be cooked for dinner.

11. Chicken breast

• Serving - 71 grams
• Protein - 16 grams
• Daily value per serving - 33%

Eating poultry is very useful at any age and in any state of health. This is especially useful for people with an increased need for calories and proteins.

How to enter into the diet?

Mentally divide your plate into four equal parts: one for vegetables, one for fruit, one for whole grains, and four for chicken breast. A healthy dinner should consist of such proportions.

Seafood is a high protein food

Protein-rich foods that fall into the seafood category.

• Serving - 204 grams
• Protein - 42 grams
• Daily value per serving - 85%

Fatty fish such as halibut contain omega-3 fatty acids, which reduce the risk of cardiovascular disease and lower cholesterol levels. Halibut is low in saturated fat, which is harmful to the body.

How to enter into the diet?

Bake or grill fish. You can add seasonings containing a minimum of salt or fat: lemon, dried herbs and hot spices.

13. Sardines

• Serving – 149 grams (canned or dried fish)
• Protein - 37 grams
• Daily value per serving - 73%

Omega-3 fatty acids in sardines suppress inflammation and reduce the risk of cardiovascular disease. Fish is also rich in selenium, which prevents oxidative processes in the body, and vitamin B12, which is good for the nervous system and brain activity. Sardines also contain vitamin D, which is essential for healthy bones.

How to enter into the diet?

Just chop the sardines into a salad.

14. Pacific cod

• Serving - 116 grams
• Protein - 21 grams
• Daily value per serving - 42%

The advantage of cod is that in addition to its high protein content, this fish contains very little fat. But it has a large percentage of healthy mono- and polyunsaturated fats. Vitamin D contributes to the health of the skeletal system, and B12 regulates the functioning of nerve cells.

How to enter into the diet?

Cook cod with fresh green beans and serve with a flavorful sauce.

• Serving - 85 grams
• Protein - 17 grams
• Daily value per serving - 35%

In addition to protein, anchovies are rich in magnesium, calcium and phosphorus - trace elements indispensable for bones. Calcium is also important for the cardiovascular system. It tones the blood vessels, and magnesium is responsible for their relaxation. These substances support heart function and normal blood pressure.

How to enter into the diet?

Usually anchovies are sold in canned form. While this is not a complete option, canned foods contain excess sodium, which can be harmful. Therefore, it is better to choose fresh anchovies. Braised or grilled anchovies can be added to pasta or tomato sauce.

16. Octopus

• Serving - 85 grams
• Protein - 13 grams
• Daily value per serving - 25%

Like all seafood, octopus is low in calories. But it contains quite a lot of cholesterol. So this dish should not be abused. Octopus is rich in iron, a mineral necessary for the distribution of oxygen in the body and the growth of new cells. Selenium, also found in octopus meat, acts as an antioxidant and neutralizes free radicals.

In addition, the meat contains vitamin B12, which contributes to brain function.

How to enter into the diet?

Before cooking the octopus, you need to properly clean it from the film. You can stew the octopus along with other seafood. Add bay leaf with onion, salt and pepper. Sprinkle with lemon juice before serving.

17. Yellowfin Tuna

• Serving - 28 grams
• Protein - 7 grams
• Daily value per serving - 13%

Tuna is rich in vitamin E, which has a beneficial effect on the nervous system and circulatory system. This fish is a source of low-calorie and low-cholesterol proteins. One serving of tuna (154 grams) contains about 39 grams of protein. This is 79% of the daily requirement.

How to enter into the diet?

Grill the fish using a ribbed skillet. This is delicious.

18. Salmon from Alaska

• Serving - 28 grams
• Protein - 6 grams
• Daily value per serving - 12%

Salmon is a nutrient-dense food. Omega-3 acids contribute to overall health. They relieve inflammation and pain in the joints, have a beneficial effect on the nervous and cardiovascular systems. Good fatty acids also affect the condition of the skin.

According to a report from the Washington State Department of Health, salmon meat improves heart rate and prevents stroke.

How to enter into the diet?

Add the smoked salmon pieces to the pasta along with the creamy sauce.

• Serving - 28 grams
• Protein - 6 grams
• Daily value per serving - 11%

In addition to being rich in protein, tilapia also contains omega-3 fatty acids, the benefits of which we have already discussed. It is a good source of calcium, which is responsible for strong teeth and healthy bones. In combination with potassium, calcium also strengthens the nervous system.

How to enter into the diet?

Tilapia can be cooked any way you like. This meat is extremely low in carbohydrates. Add pieces of meat to a salad or season the finished fillet with your favorite sauce.

High protein seeds and nuts

Let's take a look at which foods are rich in protein in this category and which ones you can include in your diet.

20. Pistachios

• Serving - 123 grams
• Protein - 25 grams
• Daily value per serving - 51%

Pistachio nuts are rich in fiber, which is good for digestion. Vegetable fibers cause a feeling of satiety, which means you will not overeat. Pistachios contain folate, which is very useful for pregnant women.

With a high nutritional value, pistachios are also rich in antioxidants, which makes them very healthy.

How to enter into the diet?

Sprinkle nuts over your yogurt or salad.

21. Quinoa seeds

• Serving - 170 grams
• Protein - 24 grams
• Daily value per serving - 48%

These seeds contain plant compounds such as quercetin and kaempferol, known for their anti-inflammatory and anti-cancer properties.

How to enter into the diet?

Boil the raw seeds in salted water and eat as a snack.

22. Almond

• Serving - 95 grams
• Protein - 20 grams
• Daily value per serving - 40%

It is a proven fact that almonds reduce the risk of cancer and heart disease, as well as lower cholesterol levels. In addition, these nuts reduce the risk of developing diabetes.

How to enter into the diet?

You can add almonds to salads and other dishes to improve the taste. Almonds are also added to smoothies and cocktails.

23. Walnuts

• Serving - 117 grams
• Protein - 18 grams
• Daily value per serving - 36%

Regular consumption of walnuts will help prevent the formation of kidney stones. Walnuts are rich in copper, which strengthens bones, and magnesium, which prevents the development of epilepsy.

How to enter into the diet?

Decorate yoghurts and salads with walnuts.

• Serving - 64 grams
• Protein - 12 grams
• Daily value per serving - 24%

Seeds are also very rich in zinc, which strengthens the immune system. Zinc is good for the prostate gland and prevents the development of cancer in this area. Pumpkin seeds regulate the production of insulin, which prevents the development of diabetes.

How to enter into the diet?

Pumpkin seeds can be eaten on their own or sprinkled over salads.

25. Pecan

• Serving - 109 grams
• Protein - 10 grams
• Daily value per serving - 20%

Pecans contain healthy fats that help maintain a healthy weight. These nuts are rich in antioxidants, which makes them very useful in fighting free radicals.

Pecan stimulates hair growth, improves digestion and reduces the risk of stroke.

How to enter into the diet?

Baked pecans are perfect for an evening snack.

26. Hemp seeds

• Serving - 28 grams
• Protein - 9 grams
• Daily value per serving - 18%

Hemp seeds are another good option for allergy sufferers who prefer soy products. The seeds contain many essential amino acids needed to maintain muscle mass. Dairy products based on hemp plants and seeds are rich in fatty acids, essential for the functioning of the immune system.

How to enter into the diet?

A handful of seeds can be roasted with the shell or eaten raw. Such a snack will be very satisfying and nutritious.

27. Cashew

• Serving - 28 grams
• Protein - 5 grams
• Daily value per serving - 10%

Copper and iron contained in cashews promote hematopoiesis. Nuts contain a lot of magnesium. Eating cashews has been proven to improve eyesight.

How to enter into the diet?

Add a handful of nuts to your favorite smoothie. Get a healthy and tasty treat.

• Serving - 28 grams
• Protein - 4 grams
• Daily value per serving - 9%

The seeds are rich in fiber and Omega-3. They are excellent energy providers. With a relatively low calorie content, they are very rich in nutrients.

Chia seeds improve several blood parameters that signal the risk of heart disease and the development of type 2 diabetes.

How to enter into the diet?

The best way to consume chia is to add a handful to your shake or smoothie.

High protein grains and legumes

Here are the top protein foods in this category:

• Serving - 186 grams
• Protein - 68 grams
• Daily value per serving - 136%

Soybeans are the most recommended. Of all plant foods, they hold the record for protein content. In addition, this is the only product of non-animal origin, where all the amino acids necessary for humans are present. Soy contains omega-3 fatty acids that prevent cardiovascular disease and some forms of cancer. And fiber aids in digestion.

Soy is very rich in iron and calcium, essential for our health.

How to enter into the diet?

Soy milk can often be found on store shelves. Soy cream is added, like regular cream, to tea or coffee. In the recipe for making buns or muffins, you can replace regular dairy products with soy.

30. Dal (lentils)

• Serving - 129 grams
• Protein - 50 grams
• Daily value per serving - 99%

Lentils are rich in folic acid, fiber and calcium, which is very beneficial for the heart. Folic acid is essential during pregnancy. It has been shown to reduce the risk of miscarriage by 50% and also reduces the risk of birth defects in the fetus. Eating lentils helps to cope with fatigue, as they contain a lot of iron.

How to enter into the diet?

Lentils can be added to many soups, they will enrich the dish with fiber and nutrients.

31. Rajma (red beans)

• Serving - 184 grams
• Protein - 41 grams
• Daily value per serving - 83%

Beans are rich in vitamin B1, which improves memory and prevents Alzheimer's disease. Red beans also contain molybdenum, which cleanses our body of toxins.

How to enter into the diet?

Soups and various salads are prepared with red beans.

• Serving - 115 grams
• Protein - 27 grams
• Daily value per serving - 53%

Wheat germ contains a lot of vitamin E, which is necessary to fight free radicals. Wheat germ is also rich in zinc, magnesium, potassium and thiamine.

How to enter into the diet?

It will be enough to add a handful to yogurt or smoothies.

• Serving - 156 grams
• Protein - 26 grams
• Daily value per serving - 53%

In addition to protein, oats are rich in soluble fiber, which can help prevent coronary heart disease. The fibers also improve peristalsis and prevent colorectal cancer.

How to enter into the diet?

You can add a scoop of cereal to your smoothie. Or, better yet, combine cereal, yogurt, grated apple, and a pinch of cinnamon—and refrigerate overnight. In the morning you will receive a super nutritious breakfast!

34. Barley

• Serving - 184 grams
• Protein - 23 grams
• Daily value per serving - 46%

Barley is rich in fiber, which means it promotes digestion and weight loss. In addition, this cereal lowers blood sugar and cholesterol, and also protects us from cancer.

How to enter into the diet?

Buy whole grain bread containing barley. Boil barley porridge or use cereal for various toppings.

35. Hana (chickpeas)

• Serving - 154 grams
• Protein content - 15 grams
• Daily value per serving - 29%

Chickpeas are complex carbohydrates that are slowly absorbed and provide the body with energy for a long time. This allows you to control your blood sugar levels. Rich in protein and fiber, chickpeas give you a long-lasting feeling of satiety. This prevents overeating, which means it promotes weight loss. Fiber helps the digestion process.

How to enter into the diet?

Usually chickpeas are added to salads.

36. Buckwheat noodles (soba)

• Serving - 57 grams
• Protein - 8 grams
• Daily value per serving - 16%

Brown Japanese noodles are very rich in manganese, which promotes glucose metabolism and improves the functioning of the nervous system. This, in turn, promotes wound healing. Noodles are also rich in thiamine, a deficiency of which can cause muscle weakness and distraction.

How to enter into the diet?

Add spinach, mushrooms and carrots to a serving of noodles. You will get a very nutritious meal.

37. Green peas

• Serving - 134 grams
• Protein - 7 grams
• Daily value per serving - 14%

Green peas are loaded with micronutrients such as iron, copper, zinc, calcium, manganese and vitamin K. This whole cocktail prevents brain damage that can lead to Alzheimer's disease.

The fiber in peas also helps our digestion a lot.

How to enter into the diet?

Just add raw peas to your salad.

• Serving - 88 grams
• Protein - 3 grams
• Daily value per serving - 6%

Brussels sprouts are a storehouse of vitamins, minerals, fiber and protein. This plant also contains many organic compounds with powerful anti-cancer properties.

How to enter into the diet?

Chop the sprouts into thin strips and add to the salad.

High protein fruits and vegetables

Below is a list of fruits and vegetables that are the most protein rich.

• Serving - 91 grams
• Protein - 3 grams
• Daily value per serving - 5%

Broccoli is touted as one of the best cancer-fighting foods due to its richness in specific phytochemicals. This vegetable is also rich in fiber (especially soluble fiber), which helps regulate glucose and cholesterol levels. Therefore, eating broccoli reduces the likelihood of developing diabetes and heart disease.

In addition, broccoli contains vitamin K, which affects the absorption of calcium, and therefore supports the health of the skeletal system.

How to enter into the diet?

Eat half a cup of broccoli in any form. Good broccoli in fresh salads.

• Serving - 134 grams
• Protein - 3 grams
• Daily value per serving - 6%

Among other things, asparagus is a natural aphrodisiac. Folic acid and vitamin B6 can increase sexual desire.

How to enter into the diet?

The advantage of asparagus is that it does not require spices. It has its own unique aroma. The easiest ways to eat asparagus are to steam them or serve them raw with yogurt sauce.

41. Sweet corn

• Serving - 154 grams
• Protein - 5 grams
• Daily value per serving - 10%

Corn is very low in fat. It is rich in potassium and vitamin A. Potassium usually comes out with sweat, so it is very important to replenish the reserves of this mineral in a timely manner. It keeps the heart muscle and bones healthy. Vitamin A works as an antioxidant.

Corn is also high in fiber, the features of which we have already considered.

How to enter into the diet?

Sweet corn is often added to many soups. Also in salads and casseroles.

• Serving - 100 grams
• Protein - 2 grams
• Daily value per serving - 4%

Another type of cabbage that is rich in choline. This compound improves memory, sleep and enhances learning ability. It also promotes muscle activity. Choline takes part in the transmission of nerve impulses and is able to absorb excess fats.

Vitamin K, contained in vegetables, is used to strengthen bones. Cauliflower is high in fiber and water, which prevents constipation and reduces the risk of colon cancer.

How to enter into the diet?

The original way to cook cauliflower is to mash it like potatoes. Add garlic and cheese to it. This dish will not leave anyone indifferent!

43. Dried apricots (apricots)

• Serving - 155 grams
• Protein - 2 grams
• Daily value per serving - 4%

In addition to potassium and fiber, dried apricots contain non-heme iron (a type of iron found in plant foods). A high iron content in the diet prevents anemia. Non-heme iron is not as easily absorbed as regular iron. For this reason, dried apricots are best consumed with foods containing vitamin C, which just contributes to this process.

How to enter into the diet?

Cut the dried apricots into small pieces and add to the salad.

• Serving - 145 grams
• Protein - 5 grams
• Daily value per serving - 3%

Tangerines are loaded with flavonoids, compounds with anti-cancer properties. They neutralize free radicals that cause disease. Flavonoids are also beneficial for the cardiovascular system.

Folate promotes the formation of new healthy cells. And potassium helps fight osteoporosis.

How to enter into the diet?

You can use tangerines as a healthy snack. And also divided into slices, fruits are added to salads.

45. Coconut

• Serving - 80 grams
• Protein - 3 grams
• Daily value per serving - 5 grams

Both coconut milk and the pulp are highly nutritious. Coconut milk is very beneficial for health. It is especially recommended to drink it in the summer season.

Raw coconut contains medium chain triglycerides, which can help you shed those extra pounds. One serving of coconut meat contains several beneficial minerals. Some of them help to strengthen the immune system.

How to enter into the diet?

Don't throw away the shell after drinking milk. Coconut flesh is no less healthy and is also rich in proteins. Besides, it is very tasty. You can eat it on its own or add it to salads. Coconut milk is also rich in protein and healthy fats.

• Serving - 225 grams
• Protein - 2 grams
• Daily value per serving - 5%

A large amount of fiber helps prevent diseases of the cardiovascular system and diabetes. Bananas contain amino acids. These fruits can be used as cosmetic masks for dry skin.

How to enter into the diet?

Bananas are a great addition to breakfast cereal. With these fruits, very tasty cocktails and smoothies are obtained.

• Serving - 150 grams
• Protein - 3 grams
• Daily value per serving - 6%

Avocados are rich in folate, an essential element during pregnancy. It reduces the risk of miscarriage and premature birth. Eating avocados also prevents the buildup of homocysteine, a substance that can contribute to depression, by disrupting the circulation and delivery of nutrients to the brain.

Regular intake of these fruits improves the functioning of the heart muscle.

How to enter into the diet?

You can replace regular butter with avocado pulp when making a sandwich. If you are making chicken or egg salad, substitute avocado for mayonnaise.

• Serving - 165 grams
• Protein - 4 grams
• Daily value per serving - 8%

The fiber-rich fruit improves digestion. Guava fruits contain vitamin C, which strengthens the immune system and gives healthy skin.

How to enter into the diet?

Eat whole fruits, make juice from fruits. Pieces of guava will perfectly complement the salad.

We looked at natural products containing protein that will be available to everyone. But one fruit or one vegetable will not be able to provide the body with the right amount of protein, given that modern farming does not always preserve all the beneficial properties of crops. You need to stick to diversity. But is it always possible?

Let's look at the alternatives that may be.

Whey Protein Supplements

Milk contains two types of protein: casein and whey. When a coagulant is added to milk, it separates into whey and curd mass. The resulting whey is a soluble milk protein that is used to prepare nutritional supplements.

Whey is often used as a nutritional supplement when it is necessary to increase the daily protein intake. This type of supplement is absorbed faster than others and can increase the body's natural protein synthesis.

Whey is also high in L-cysteine, an amino acid that is usually deficient with age or diabetes.

Although this dietary supplement is harmless to the liver and kidneys, it can exacerbate existing health problems. So taking whey supplements is contraindicated for people with diseases of these organs. Be sure to consult your doctor before taking.

And now the most important question:

Are you getting enough protein?

If the answer is no, expect bad news. The following are the signs of a protein deficiency. You are deficient in protein if:

• You often experience anxiety and depression. Protein contains amino acids, which are the building blocks for neurotransmitters (which control our mood).
• Unable to exercise and play sports for a long time. Protein is essential for maintaining strength during workouts.
• You have trouble sleeping. Protein is involved in the production of serotonin, low levels of which can cause insomnia.
• You have elevated cholesterol levels, despite the fact that you adhere to proper nutrition. Cholesterol levels rise, including from hormonal imbalances, which can be corrected by sufficient protein intake.
• Unable to concentrate or maintain attention for a long time. Lack of protein means a lack of amino acids, and therefore a lack of neurotransmitters that are responsible for the ability to concentrate.
• You have irregular periods. This may be a consequence of polycystic ovary syndrome. In part, this condition is due to a protein deficiency.
• The resulting wounds heal slowly. As we know, protein is the building material for our body. Its deficiency can delay the healing process.
• You often feel tired. Metabolism depends on a sufficient amount of amino acids.

If you have found at least one of these symptoms in yourself, this is an occasion to think. How much protein should we consume? Below is a table to help us calculate this.

Pregnant and lactating women need 71 grams of protein per day. These are average figures. Actual protein requirements may vary from person to person.

Simply put, we need 0.8 to 1.3 grams of protein per kilogram of body weight per day.

How to increase protein intake?

That's not difficult. By making changes to your diet and lifestyle, you can increase your protein intake. Here are some examples:

• Replace your morning cereal with eggs. Most breakfast foods, including cereal, are low in protein. And 3 eggs will provide you with 19 grams of high quality protein.
• Incorporate Greek yogurt into your diet. This is a food rich in protein. One serving of Greek yogurt contains 20 grams of protein, double that of regular yogurt.
• Protein foods should be eaten at the beginning of the meal. This is because they trigger the production of an intestinal enzyme that makes us feel full. This approach will prevent you from overeating.
• Add almonds to your meals. In addition to magnesium and vitamin E, it is a very good source of protein. In addition, the food will only taste better.
• Make protein shakes for breakfast. Adding protein powder will solve the problem. Although smoothies contain a lot of fruits, they may not be enough protein. Add one scoop of protein powder to a smoothie and have it with breakfast.
• Eat protein foods with every meal. Add high-protein foods from the list above to every meal.
• Peanut butter goes well with fruits. But fruits don't always contain enough protein. Together with peanut butter, you will gain the required amount of daily protein intake.

We discussed which foods are high in protein, daily amounts of protein, and options for increasing the amount of protein in the diet. Now let's reveal some secrets of nutrition specialists.

10 experts reveal the secrets of the best protein foods

To help our readers learn more about high protein foods, we've brought in a number of experts. Top nutritionists and nutritionists will provide helpful advice on protein foods.

1. Natalie Gill

• Whey Protein. You can mix it with water or almond milk. You can drink such a cocktail before and after training. To replace one meal, whey is mixed with fruit and peanut butter. Whey protein is highly digestible, great for sports and appetite suppression.
• Greek yogurt. Greek yogurt is my favorite! With a high protein content, it contains less sugar than regular yoghurts. The thick texture makes it very tasty. I love to mix this yogurt with different berries and sprinkle with crushed almonds.
• Turkey meat. Completely organic and nitrate free. Bacon pieces have a rich taste, aroma and are perfectly crunchy. Meat can be chopped and added to a salad to give the dish satiety. Another fun way to eat turkey bacon is to wrap it around fried shrimp.

Natalie Jill

2. Cynthia Pascella

• Hemp. Hemp is considered one of the most ideal food plants. The protein found in hemp, along with the fiber, is digested slowly so you don't get a blood sugar spike. The feeling of satiety will be long. Hemp protein is considered a complete protein that contains all nine essential amino acids for our body.
• Quinoa. Like hemp, it contains a complete protein. Just a cup of boiled seeds contains 8 grams of protein! Quinoa contains more protein than rice, millet and wheat.
• beans. You can get as much protein from a cup of beans as from a serving of chicken. Legumes contain phytochemicals not found in animal protein. They contain a large amount of antioxidants that neutralize free radicals.

Cynthia Pasquella: cynthiapasquella.com

3. Christina

• Egg white is the best source of Omega-3
• Chilean sea bass
• Smoked turkey, thinly sliced

Christine: christineavanti.com

4. Joy McCarthy

• Fish, chicken and eggs
• Plant proteins – chia, quinoa, hemp seeds and leafy greens

Joy McCarthy

5. Amy Wellpoint

• Flax seeds
• hemp seeds

Amie Valpone: thehealthyapple.com

6. Daniel Omar

• Greek yogurt
• Eggs!

Danielle Omar: foodconfidence.com

7. Carolyn Scott

• Spinach
• Quinoa
• Tempe

Carolyn Scott

8. Lisa Defazio

Animal sources of protein have a higher percentage of pure protein, and are absorbed by the body better and faster. My choice is:

• Eggs. They are easy to prepare, versatile and inexpensive. You can eat them as a snack or main meal, cook an omelette, salad, boil hard boiled.
• Tuna. Cheap and cheerful. I take a can of canned tuna and add light mayonnaise, celery, dill and red onion. I always keep this salad in the fridge in case I need a bite to eat.
• Sliced ​​turkey breast. It no longer needs to be cooked! Great for lunch or a snack.

Best Vegetarian Sources of Protein:

• nuts. They're filling, full of healthy fats, and great for snacking or salads.
• beans. Add to salads or make sandwiches.

Lisa Defazio: lisadefazio.com

9. Rosanna Davison

The three protein-rich foods that I recommend to my clients are all plant-based, because current research shows that a plant-based diet is the best against lifestyle-related diseases. Many plant foods contain fiber, omega-3 fatty acids, antioxidants, and other health benefits not found in animal foods. And they contain no cholesterol or saturated fat.

• I suggest that my clients eat quinoa regularly, which is a great source of fiber, complete protein, iron and magnesium. She is extremely versatile.
• In second place is lentils. It contains all the essential amino acids, minerals and dietary fiber.
• Hemp seeds are another of my favorite sources of protein. It has an ideal ratio of Omega-6 and Omega-3, it is a biologically complete protein.

Rosanna: rosanna.ie

10. Matt Fitzgerald

I am not a fan of "lists of the best", as I believe that the best thing is to eat a variety of foods. So I will give you a list of healthy, high-protein foods that I like.

• Yogurt (dairy product)
• Quinoa (cereals)
• Lamb (meat)

Matt Fitzgerald: mattfitzgerald.org

Answers from experts to questions from readers

Is there too much protein?

Excessive consumption of protein foods can lead to obesity and kidney problems.

What high protein foods are good during pregnancy?

Beans, lean meats, eggs, cheeses, poultry, and yogurt. The products mentioned in this article are enough.

Should women avoid soy products?

Women who are undergoing hormone therapy or who have breast cancer (have a positive estrogen receptor) should avoid soy protein and soy supplements as they contain isoflavones. Women with any other medical condition should consult their doctor.

Can I have protein once in a while instead of every day?

This will not meet your daily protein requirement. It is better to consume the required amount of protein every day. In addition, our body cannot make protein reserves for the future, so they need to be replenished in a timely manner.

Protein is very important. But, unfortunately, many of us do not think about it.

From our article, we learned which foods contain protein. Include them in your diet, it will be a huge contribution to your health.

Let us know if this article was helpful to you. Can you suggest any additions to our list of high protein foods?

Foods that are high in protein are an important part of any meal plan. Without this nutrient, hair begins to fall out, nails begin to break, and muscles become like jelly. As a rule, one average man needs 56 g of protein per day, and a woman - 46 g.

Carbohydrates are also essential for our body as they are a source of energy. However, they stimulate the release of insulin, the main fat-containing hormone, so taking too much of them regularly can lead to weight gain.

As for fats, their excess interferes with the absorption of many elements and leads to a delay in the removal of food from the stomach, which can lead to indigestion. But of course, fats do not need to be excluded, they just need to be in small quantities.

If you want to maintain your weight and develop muscle mass, then you should eat more foods that are high in protein and low in carbohydrates and fats. Moreover, many of them are a good source of essential vitamins and minerals.

Table of foods high in protein and low in carbohydrates and fats

This table shows the approximate amount of proteins, carbohydrates and fats per 100 g of the product.

Product, 100 g	Protein, g	Carbohydrates, g	Fats, g
Eggs	19,6	0,7	10
Pork chop	26,6	0	7
Tuna	23,6	0	0,7
Parmesan cheese	38,5	4,1	10
lamb meat	24,7	0	14
Beef	26,1	0	16
Ground beef	26,6	0	15
Cottage cheese	12,4	2,7	0,6
Chicken breast	31	0	2,8
Beef liver	29,1	5,3	3,1
Cod	22,8	0,9	5
Ham	17,6	0	6
Shrimps	18	0	1,1
Crab	20	0	1,1
Tofu	16	2	5,1

Now let's take a closer look at each of these products.

Eggs

This is one of the most delicious and healthy foods. First, they are packed with nutrients and all the essential vitamins and minerals.

Secondly, they are a source of high-quality, fast-digesting protein (almost 20%), which is why athletes adore them. They are also low in calories, therefore they do not lead to the formation of body fat.

Pork chop

It also has a decent composition of nutrients - a number of B vitamins, magnesium, zinc and others.

By the way, pork contains oleic acid, which is considered the most valuable monounsaturated fatty acid.

In general, pork chops are a very high protein, low carbohydrate food.

Tuna

Tuna meat has the highest protein content among all fish - 23.6%.

There are only 128 calories in 100 grams of canned tuna and no carbs.

Like all fish products, it contains large amounts of omega-3 fatty acids, which are necessary for the normal functioning of the body.

parmesan cheese

Parmesan has more vitamins and minerals than any other known cheese. Consists of 30% water and 70% useful nutrients.

It helps to normalize fat metabolism and reduce cholesterol levels. Cheese contains many fat-burning substances, so it can be an indispensable tool for those who are on a diet.

You can add pieces of it to salad, pasta, pizza, or eat small slices with fruit.

lamb meat

Tender, juicy lamb meat is low-fat, almost dietary, and also low in cholesterol. Like other types of meat, it offers a significant amount of protein, approximately 25%.

There are a lot of recipes for cooking lamb meat: it is fried on the grill, baked in the oven or cooked in a pan. Always comes out with great taste and aroma.

Beef

This meat is a source of high quality, low calorie protein. Many diets include it in the diet, because it quickly relieves hunger and is low in fat.

It is best to choose meat no older than two years and eat it boiled or stewed, so the body will get more benefits.

Ground beef

Ground beef is a fairly high-calorie and nutritious product. Raw meat contains many different vitamins: groups B, A, B12, K and E. Steam minced meat to preserve most of the important substances.

In general, minced beef food is very useful for restoring the body after various injuries, skin diseases and anemia.

Cottage cheese

In terms of the amount of protein and the degree of its digestibility, cottage cheese surpasses all dairy products. It should be noted that with a different percentage of fat content, it differs in the amount of protein.

For example, in fat-free cottage cheese, the protein concentration is 28%, with 9% fat content - about 18 g, and with 18% - 15 g. By the way, there is more of it in home-made cottage cheese than in the store.

Chicken breast

On average, 100 g of chicken breast contains about 31 g of protein and practically no fats and carbohydrates.

It's just the perfect food for athletes and people on low-carbohydrate diets and healthy eaters. Chicken meat is easily digestible and can be eaten without fear of gaining excess weight.

Beef liver

The protein in the liver is the same as in beef, but it is of higher quality. It includes iron proteins, which contain more than 20% of iron, which plays an important role in the formation of hemoglobin and other blood pigments.

If you cook the liver correctly, then it can satisfy the body with a full daily norm of vitamins and elements, therefore it is very useful for young children, pregnant women and diabetics.

Salmon

Salmon is one of the fattest fish that provides a lot of omega-3s, protein and other nutrients. It even contains an antioxidant known as astaxanthin.

Fish should be consumed for anemia, thyroid problems, hormonal failure, great mental and physical stress. In addition, it should be included in the diet for hypertension, cardiovascular problems, poor eyesight, and stress.

Ham

Natural pork ham is undoubtedly a delicious product.

However, it is necessary to mention its high calorie content - people with excess weight or metabolic disorders are advised to eat dishes with ham with caution.

It can be eaten as a separate independent dish, or added to dishes.

Shrimps

They are great for diet food, 100 g contains 83 kcal.

Due to the large amount of easily digestible proteins and low fat content, shrimp relieve hunger well without adding extra pounds.

Shrimps can be served as an independent dish, or can be added to various salads, cold appetizers, soups, pizza and pasta.

Crab

Crab meat is an extremely healthy food, especially when steamed.

It contains no carbohydrates and at the same time it has a high concentration of protein, vitamins A, B and C, chromium, zinc, copper and other minerals. There are only 98 calories in 100 g.

Tofu

Tofu cheese is a popular delicacy in Chinese and Thai cuisine made from curdled soy milk.

100 g contains only 2 g of carbohydrates and 16 g of complete protein, which contains all nine essential amino acids. This cheese can be a great alternative to red meat and poultry.

By the way, a recent study showed that high-protein, low-carb foods slow down tumor growth and actually prevent the onset of cancer. And for type II diabetics, adding them to the diet helps maintain normal blood sugar levels. As you can see, they also contribute to the prevention and treatment of such serious diseases.