The daily protein intake for an adult is 70 g, for the elderly and pregnant women a little more than 80 g. Proteins are not synthesized in the body on their own, they can only be ingested with food.

When forming a diet, it is necessary to take this into account, and choose foods with a sufficient protein content.

It is important to know which foods contain large amounts of protein, since a deficiency of such a valuable substance leads to disruption of metabolic processes, a slowdown in the excretory system, and hormonal imbalance.

What foods are high in protein

Most products have a mixed composition, which allows you to ensure that the body receives all the necessary vitamins, minerals and amino acids.

However, often (with a weakened state, headaches, sleep disorders, metabolic disorders, etc.) there is a need to make up for the lack of proteins, in this case it is necessary to include in the diet products of plant and animal origin, which are dominated by protein compounds.

Vegetable protein improves metabolism, restores protective functions, and energizes.

What foods are high in vegetable protein?

Legumes(lentils, soybeans, peas, beans). In addition to the high protein content, they are dominated by a large amount of B vitamins and minerals. When used, they allow you to get most of the necessary nutrients.
cereals(buckwheat, rice, oats, wheat). Helps quickly replenish protein deficiency. Due to the significant content of polyunsaturated fatty acids, metabolic processes are harmonized.
Foods that are high in protein
nuts(peanuts, pistachios, almonds, hazelnuts, walnuts). Due to the high calorie content, they will relieve the feeling of hunger for a long time. They contain a large amount of vitamin E, which, in combination with protein compounds, has a beneficial effect on the formation of muscle tissue.
Foods that are high in protein
Vegetables(radishes, bell peppers, beets, Brussels sprouts). Brussels sprouts are the number one vegetable in terms of high-quality protein content.

Detailed information on the content of vegetable protein is presented in the table.

Product name	Protein content in 100 g
*Legumes*
Soya	28
Beans	7
Chichevitsa	18
Peas	9
chickpeas
*nuts*
Peanut	26,3
pistachios	20
Almond	18
Hazelnut	15
walnut	15,2
*Cereals*
Buckwheat	12.6
durum wheat	11,4
Oatmeal	10,8
*Vegetables*
Brussels sprouts	9,6
Spinach	5,8

For the intake of all the necessary amino acids, it is recommended to eat animal products along with plant foods.

Animal food

Which foods are high in animal protein?

The exact amount of animal proteins is presented in the table.

Product name	Protein content in 100 g
*Meat and meat by-products*
Mutton	21
Veal	23
Pork	19
Beef	23
Chicken	20
Turkey	23
Liver (beef)	18
Liver (pork)	19
Liver (chicken)	17
Tongue (beef)	14
Tongue (pig)	14,5
Fish and seafood
Mackerel	18,5
Tuna	24
Salmon	26,5
Pink salmon	22
Herring	18
Acne	15
Horse mackerel	19
Salmon	18
Trout	17,5
squids	19
mussels	22
Dairy
Cottage cheese	16
Whole milk	4
Condensed milk	7
Cheese	20-38
Yogurt	5

What foods have the most protein

Please note that not all protein-rich foods are created equal.

To ensure the intake of the required amount of protein compounds and not overload the body with unnecessarily heavy food, preference should be given to low-fat foods with a minimum amount of calories containing trace elements and minerals.

What products containhealthy protein in large quantities	Amounts of protein per 100 g
Herbal products
Spirulina	28
Almond	26
Beans	24
Sesame	20
Lentils	16
Animal Products
Chicken breast	24
Lean beef	20
Lean pork	25
Egg white	7
Crabs	19
Shrimps	20
Quail eggs	5

It should be remembered which foods should be discarded, despite the protein content in large quantities. These are, first of all, processed meat, meat snacks, sausages in hot dogs. As a rule, they contain too much salt and fat, which minimizes the usefulness of such dishes.

Among all types of meat, chicken breast is considered the most preferred option. for those who want to lose weight, but do not want to limit themselves to hearty food. To maximize the preservation of nutrients, it is recommended to use it boiled or stewed.

The value of protein for the body

Protein as the main vital element is a source of strength and energy, contributes to a balanced metabolism, a set of muscle mass.

In addition, proteins in the human body perform the most important functions:

Hormonal. A significant part of the hormones are proteins. The intake of a sufficient amount of protein helps to stabilize the hormonal background.
Construction. Participate in the formation of cells and intercellular substance.
Regulatory. They are the main regulator of intracellular metabolic processes.
Protective. Activate the protective functions of the body, participate in strengthening the immune system.

With insufficient intake of high-grade protein, manifestations of serious deviations are noted: decreased immunity, hormonal disruptions, and disturbances in the functioning of the heart muscle.

According to experts, it is necessary to systematically control the content of protein compounds in the body, to be very careful about low-calorie diets.

However, you should also not overload the body with protein-containing foods., everything needs a golden mean and a competent, dosed approach.

Features of the protein diet. What is important to know

The protein diet is one of the most effective diets for weight loss.

Information about which foods contain large amounts of protein is necessary when forming a protein diet.

The nutrition program includes food with a high protein content and a minimum amount of fat (fat-free cottage cheese, lean boiled meat or fish, nuts, legumes).

Minimizes intake of foods rich in carbohydrates and fats. The consumption of protein products enriches the body with proteins, while energy consumption occurs due to the burning of fats and carbohydrates that come in a limited amount, which, of course, contributes to the “melting” of extra pounds.

For the full functioning of the body, the presence of all food groups in the diet is necessary.

The Benefits of a Protein Diet

When maintaining shape with the help of protein-containing products, nutritionists note a number of positive points:

high efficiency of such diets (for 2 weeks, weight loss from 5 to 7 kg);
lack of a debilitating feeling of hunger;
preservation of the obtained results (reduction of body weight) for a long time;
a wide variety of dishes, thanks to the possibility of consuming products of plant and animal origin;
the abundance of products recommended for consumption makes it possible to adhere to such a diet even for people with a modest income.

Disadvantages of a protein diet

With excessive enthusiasm for a protein diet, the body experiences an increased load. because protein foods, especially of animal origin, take much longer to digest.

Strict and long-term adherence (more than 30 days) to this diet leads to negative consequences of the following nature:

Be careful, excess protein is harmful to the body no less than its lack, so protein intake should be dosed.

A few rules of the protein diet

For the most effective protein diet, it is recommended to adhere to the following rules:

The maximum duration of the diet is 21 days;
Fractional meals in small portions (200 - 250 g) at least 6 times a day;
Dishes should be cooked in a boiled or baked way with a minimum amount of salt and spices;
Dinner no later than 3 hours before bedtime;
To enrich the body with useful substances and microelements, use fruits and vegetables with a low sugar content as snacks;
Drink from one and a half to two liters of unsweetened liquids (pure water, herbal teas);
Exclude from the diet all sweets, carbonated drinks, bakery products, foods containing starch.

Good health, good spirits and a positive mood largely depend on a quality balanced diet., therefore, the formation of a daily diet, including with the help of foods rich in proteins, must be approached extremely responsibly.

A useful video about which foods are high in protein and about a protein diet

Useful and healthy protein foods:

Top 5 foods by protein content:

Protein food list of products for weight loss. Protein diet for weight loss:

Learn how to spice up your diet with ten nutritious, high-protein foods.

Bodybuilding legend Vince Gironda once said that 90% of muscle growth is determined by nutrition. I prefer to look at things a little differently: gaining muscle mass requires systematic work in the gym along with an appropriate diet.

For me, training and diet are not two isolated and independent terms, the sum of which is 100%. Both components are vital. You need to maximize both your gym efforts and your nutrition. One without the other is impossible. Imagine this is the Yin and Yang of bodybuilding.

To look your best, you need to work up a sweat in the gym and back up your workout efforts with a rich selection of nutritious, high-protein foods. You cannot count on high athletic performance without an adequate balanced diet. Of course, some progress can be achieved in any case, but will it be optimal? No.

A high-quality high-protein diet for gaining muscle mass should consist of:

Delicious products; dishes that you will look forward to.
An abundance of whole foods and fresh ingredients.
A variety of products for maximum influx of macronutrients, amino acids, vitamins and minerals.

This article will help you populate your shopping list with a wide variety of high protein "muscle building" foods. While this list is by no means exhaustive, I rank the following 10 foods as the best sources of protein that you can easily include in your weekly diet.

I have also included a number of simple tips on how to integrate each ingredient into your diet. It remains to add that the products are listed in no particular order.

1. Whole eggs

Whole eggs, not egg whites. Although egg whites are high in protein, they lack all of the amazing nutrients found in the yolk.

Whole eggs are one of the most highly nutritious and balanced foods known to mankind. And how could it be otherwise? I hope my words do not sound too repulsive, but such is the reality. When you eat a whole egg, you are consuming the entire body, not just the meat of the animal. This makes the egg an incredibly balanced food and the perfect addition to a hypertrophy diet.

In addition, eating eggs is economically viable, and the ratio of proteins and fats in them is close to ideal. One egg contains about 70 calories and 7 grams of protein, so you can add plenty of protein and healthy nutrients to your diet without risking a ton of calories.

For muscle growth, you need more than just protein. Don't throw away the yolks.

Tip 1. There are several ways to include eggs on your menu. You can boil them, cut them into a salad or cook a healthy and appetizing omelet for breakfast with the addition of fresh vegetables to your taste.

Tip 2. Don't like to peel hard-boiled eggs? Try putting them in ice water for 15 minutes after cooking.

Tip 3. Make an egg “protein basket” by placing chopped bacon (or any meat of your choice), cheese, and an egg in basket cake pans. Bake until the egg is done. Refrigerate, season with hot sauce and enjoy! These miniature baskets are very easy to prepare and easy to store. Try to keep a supply of 8-12 such baskets in the refrigerator at all times. They help out a lot in difficult times when you need a high-protein product, but there is no time to cook.

Tip 4. Try cooking minced meat in a pan. In butter or olive oil, fry meat in cubes (beef, chicken, etc.) along with potatoes. When the dish is cooked, break a few eggs into the pan and mix thoroughly until cooked. Top with cheese and Greek yogurt (optional). Minced meat can also be stored in a plastic food container and used on weekdays as a ready-made lunch.

Tip 5. If you don't like tasteless boiled eggs, try pickled eggs. Boil the eggs, cool and place in an empty marinating container. Fill a container with equal parts water and apple cider vinegar. Add spices such as crushed jalapenos, minced garlic, onion rings, mustard seeds, etc.

Tip 1. To spice up your baked salmon, try mixing Dijon mustard with a little maple syrup. Brush the fish fillets with this sauce before baking, and then brush the sauce again during the half-cooking stage. There are very few calories and carbohydrates in such a sauce, but there is more than enough taste and aroma!

Tip 2. Three words: salmon tacos.

Tip 3. Salmon goes well with pasta. Mix spaghetti with pieces of cooked salmon, add garlic and cream sauce.

Tip 4. Cook the salmon and let it cool. Divide the fillet into small pieces, pour them with soy sauce, lemon juice or lime juice, add onion or garlic, grated ginger and hot sauce. Serve along with rice.

Tip 5. Make an omelette with salmon, cheddar cheese, chopped tomatoes and bell peppers.

5. Mollusks and crustaceans

Edible shellfish, shrimp, oysters, mussels, crabs. The bodybuilding world doesn't talk about these sources of protein often.

While shellfish are not as rich in omega-3s as salmon and cod, they are still an excellent source of these essential fatty acids. In addition, shellfish are one of the best sources of zinc, and are also relatively rich in B1, B2, B3, iron, magnesium, calcium and other trace elements.

One Pacific oyster will give you 4.7 grams of protein and only 41 calories, while a cooked small clam has 2.4 grams of protein and only 14 calories. 80-100 grams of crab meat contains an impressive 15.5 grams of protein with only 71 calories.

Tip 1. Avoid over-sweetened dessert sauces. Instead, flavor your oysters with lemon juice, Italian Lemon Pesto, or the famous Tabasco sauce.

Tip 2. Take 250-300 grams of cooked crab meat, one large egg, a couple of tablespoons of almond flour, chopped bell pepper, onion rings, Dijon mustard, hot sauce and mayonnaise if desired. Stir, form crab cakes and fry them until golden brown.

Tip 3. Pour the chopped clams into a bowl of fresh spinach. Add mushrooms, diced or sliced tomatoes, and vegetable oil and vinegar for dressing.

Tip 4. Crab meat in butter with minced garlic. Real jam! Protein, Nutrient Fireworks, and Healthy Fats!

Tip 5. Try the crab with rice. Mix cooked crab meat with rice, add onion, garlic, salt, finely chopped boiled egg and cucumber. Drizzle this delicious dish with lime juice.

6. Liver

Liver? Yes, liver. Most of us have never thought about including this source of protein on our bodybuilding menu. Next time you go to the butcher shop, look for the liver. I guarantee you will find it there.

Liver is a fantastic food, with about 20 grams of protein per 100 grams and less than 150 calories. The liver is incredibly rich in vitamins and minerals. It surpasses most fruits and vegetables, and even red meat, in phosphorus, magnesium, potassium, iron, copper, vitamins A, D, C, riboflavin, niacin, pantothenic acid, folic acid, biotin, and vitamin B12. And although the liver is by no means a popular bodybuilding product, it is so rich in nutrients that we must reckon with it.

Tip 1. Don't like the taste of liver? Try beef liver tablets. Bodybuilders of the old school know the importance of this natural meat product, and therefore they regularly include beef liver tablets in their diet.

Tip 2. Try the liver and onion recipe. This is a popular way to cook liver, and you will find tons of similar recipes on the Internet.

Tip 3. Add 30 grams of finely minced beef liver to minced meat for cutlets to improve its nutritional characteristics.

Tip 4. Make a muscle-building meatloaf with minced beef liver, ground beef, eggs, and seasonings. The roll can be cut into many portions, which is enough for the whole week.

Tip 5. To reduce the strong smell of the liver, put it in a bowl, add the juice of two lemons and a quarter cup of apple cider vinegar. Then put the bowl in the refrigerator and "marinate" the liver for 8-12 hours.

7. Cheese

Cheese is a mass of flavors, the richest selection of varieties (cheddar, gouda, parmesan, dutch, provolone, cheese with pepper, cheese with nuts, etc.) and, as a rule, low lactose content. In my opinion, cheese is one of the most versatile high-protein foods we have on hand. You can use cheese in salads, sprinkle beef or chicken with grated cheese, thereby adding fat to the diet, improving the taste and increasing the nutritional value of dishes.

Thread cheese also falls into the category of my favorite protein snacks. It is convenient to store, you can take it with you to work or school, on a trip or to any other event you have planned. Three slices of string cheese will add 24 grams of protein to your diet and only 240 calories.

Cheese contains a host of beneficial nutrients, including vitamin K2, which has a huge impact on heart, brain, and bone health. Cheese is also rich in CLA (conjugated linoleic acid), which accelerates metabolism and prevents carcinogenesis, omega-3 fatty acids, calcium, zinc and vitamins A, D, B2 and B12.

Tip 1. Do you need to increase your calorie intake but don't want to add another meal or feel like you just can't eat another serving of meat? Add shredded cheese to potatoes, salad, rice, pasta, meat, and vegetables. A little cheese in cauliflower or broccoli goes a long way.

Tip 2. Prepare a special cheese sauce for pasta and meat dishes. To do this, you will need half a package of cream cheese (processed), a quarter cup of cream or Greek yogurt, a quarter cup of water and 150-200 grams of your favorite cheese. Combine the ingredients in a saucepan, simmer the sauce lightly, then pour it over the meat or durum wheat spaghetti.

Tip 3. Nachos! Do you love nachos? Forget chips and try this recipe. Take any cooked meat (chicken, beef, bacon), throw it into the pan and sprinkle grated cheese on top. Place the skillet on the fire briefly to melt the cheese. Season with hot sauce, jalapenos, sour cream or Greek yogurt.

Tip 4. Stock up on thread cheese, hard cheese and cheese mass. Keep these treats on hand for when you need a quick, high-protein snack.

Tip 5. Take note of this simple recipe and give yourself a week of "muscle-building" dishes for lunch. You will need a steak or steam cutlets, 200-250 grams of grated cheese and one package of spices of your choice. Mix all ingredients thoroughly, add rice, divide into five servings, arrange in food containers, store in the refrigerator.

8. Chicken

For decades, chicken has been and remains the go-to source of quality protein, but let's face it, you rarely hear about the nutritional value of chicken meat. In addition to being high in protein and low in fat, chicken is rich in vitamins A, B6, B12, iron and magnesium.

Chicken is an ideal choice for those who want to gain muscle mass, but have to count every calorie consumed. Three ounces of chicken fillet contains 26.7 grams of protein and only 142 calories and 3.1 grams of fat.

Tip 1. Season dry and tasteless chicken fillet with a savory sauce of 2 tablespoons of sour cream and a quarter cup of salsa. This will add only 75 calories to your diet and a lot of flavor and aroma.

Tip 3. Make a simple anabolic salad: cut chicken into cubes, take spinach (or arugula), add half a glass of boiled quinoa, almond pieces and onions. Dress an appetizing salad with red wine vinegar or olive oil.

Tip 4. Combine diced boiled chicken with salsa and quinoa for a high-protein, nutritious meal. The recipe is easy to prepare, and the dish seems to be made to be stored in plastic containers. Take it with you to work and make yourself a really tasty and healthy lunch.

Tip 5. Make your own chicken fingers or nuggets. Roll chicken pieces in egg white (break a raw egg into a bowl and add spices) and almond flour, and then fry them in olive oil until golden brown.

9. Greek yogurt

Greek yogurt is a versatile source of protein. It can be eaten for breakfast, and with slices of fresh fruit, the dish will turn out to be especially appetizing. In addition, Greek yogurt can be used as a base for simple sauces and salad dressings, or you can simply sprinkle it on a salad of your favorite vegetables.

When choosing Greek yogurt, be sure to look for a natural product. Avoid yogurts with flavors, preservatives, colors, and other artificial additives.

A 150-gram serving of low-fat Greek yogurt contains 100 calories and 18 grams of protein. A similar serving of full-fat Greek yogurt will give you approximately 144 calories and 15 grams of protein. Depending on your nutritional needs, both options are worthy choices.

Greek yogurt is rich in calcium and magnesium and is generally much healthier than traditional yogurt. It is higher in protein, lower in carbs, and generally lower in sodium.

Tip 1. Mixing Greek yogurt with lemon juice makes for an amazing salmon dip.

Tip 2. Throw a large chunk of Greek yogurt and assorted fresh fruit into a serving of oatmeal to up the protein and give the dish that unique creamy flavor.

Tip 3. Greek yogurt, protein powder, fresh fruit and ice will help you make a delicious high protein shake.

Tip 4. Cravings for sweets? Mix Greek yogurt with walnuts and a little honey for a nutritious, protein-rich dessert!

Tip 5. Make a healthy salad dressing by mixing Greek yogurt, olive oil, and minced garlic. Add salt and pepper to taste.

10. Black beans

To me, black beans are like "bean candy." The taste is amazing, you can't stop!

A glass of black beans contains 227 calories and over 15 grams of protein. Beans are a great source of protein for vegetarian bodybuilders and a good option for meat eaters looking for a more varied and balanced diet.

Black beans are very useful for the digestive system, as they contain many non-digestible components (dietary fiber). Studies indicate that eating black beans is associated with a reduced risk of colorectal cancer. The high content of dietary fiber in beans may be an explanation for this.

Black beans are also a good source of many minerals, including molybdenum, copper, magnesium, manganese, and iron.

Tip 1. Combine black beans, rice (or quinoa) and salsa. Sprinkle the whole thing with Greek yogurt for a high-protein, highly nutritious, fiber-rich meal.

Tip 2. To speed up the cooking of fresh (not canned) beans, soak them overnight.

Tip 3. Black beans can be used to make a high-protein creamy sauce for cutting vegetables (mixed vegetables). Combine one can of black beans, a third cup of Greek yogurt, garlic, lemon juice, olive oil, cilantro, and salt and pepper to taste.

Tip 4. To prepare the next dish, we need black beans, cheese and minced meat. Take 200-250 grams of grated black beans, grate a large piece of hard cheese and add this to 0.5 kg of minced meat. We form cutlets, fry or steam them, serve them on the table!

Tip 5. Check out this recipe for a quick and easy spicy black bean sauce, fresh salsa, and some finely chopped onion. Heat to high heat, add jalapeno peppers, grated cheese and an impressive portion of Greek yogurt.

When it comes to proper nutrition, everyone begins to repeat in one voice about the use of certain amounts of proteins, fats and carbohydrates, but not everyone can immediately determine what foods contain those proteins, fats and carbohydrates, And how much should they be used? To systematize all your knowledge that you already own to some extent, I will highlight a few key aspects and call foods containing proteins, fats and carbohydrates in large quantities per 100 grams. In terms of composition, each product from a certain category (be it proteins, fats or carbohydrates) will be the richest in the useful substance in the category in which this product is located. I will also highlight good foods containing proteins, fats and carbohydrates and bad when we talk about proper and balanced nutrition. So, let's begin.

Carbohydrates

Carbohydrates should make up 40-50% of the total caloric content of your diet if you are not losing weight, but keeping your weight normal, and 30-40% if you are in the process of losing weight. Carbohydrates are the main source of energy for your body. The more active your life, the more carbohydrate foods should be present in your diet. But there is one BUT...

While carbohydrates do a good job of providing you with the energy you need to work, exercise, and even relax, they are also quite insidious. , you need to use it correctly, namely: at certain times of the day, in certain quantities and certain foods. Too many restrictions, you say. But it won’t work out differently with carbohydrates, since the neglect of these rules will entail:

1) their excess, and this will subsequently lead to excessive storage of fat and the appearance of extra pounds on the scales;

2) their deficiency, which manifests itself in poor health, loss of strength, lethargy and depression, drowsiness and fatigue even at the beginning of the day.

A certain time of day means that it is better to consume in the morning (before 2 pm).

In certain amounts means: consume at least 30% and no more than 50% of carbohydrates from the total calorie intake of your diet.

And I present a list of certain products below. It lists some productshigh in carbohydrates per 100 g of product.

Foods containing carbohydrates

It should be remembered that you should give preference foods containing complex carbohydrates. They are slowly absorbed by your body and do not cause a sharp increase in blood sugar and the release of the hormone insulin, which is the main “fat store” in the body.

Below I give examples of "good" complex carbohydrates that should dominate your daily menu, and "bad" fast carbohydrates, which you should avoid altogether if possible, or at least not eat often.

With carbohydrates, we sort of figured it out. The most important thing you need to remember:

Carbohydrates should make up 40-45% (for weight maintenance) or 20-30% (for weight loss) of your total calorie intake.
Your menu should be dominated by foods containing complex carbohydrates(cereals, wholemeal bread, durum wheat pasta, etc.)
Minimize consumption of "bad" carbohydrates and foods containing fast carbohydrates(certain fruits, sugary drinks and juices, instant cereals, sugar, etc.)
Eat carbohydrates in the morning.

Squirrels

Protein is the main building material for your muscles and a source of essential amino acids, so proteins should make up 40-45% of the total calorie content of your diet if you are not losing weight, but maintaining your weight is normal, and 45-50% if you are in the process of losing weight or .

In this table, you can find products that have a high protein content per 100 g.

Foods containing protein

Proteins are divided into two types: animal and plant origin. Your diet should include foods containing protein both kinds. But you should know that animal proteins are complete, they have a high degree of absorption and a rich amino acid composition. Whereas plant proteins, on the contrary, are not fully absorbed by our body and have a poor amino acid composition.

Below are products containing animal and vegetable protein.

Remember that a person needs to consume 1.5-3.5 g of protein per 1 kg of weight (a smaller amount will lead to its deficiency, and the body will have to compensate for it from your muscles and organs). This indicator can reach a higher value (5-6 g), but this is if you have heavy workouts with iron and your goal is to gain weight. Otherwise, your body does not need such a large amount of protein, since an excess of protein badly affects the liver and kidneys, overloading them with its decay products, and also leads to the accumulation of ketone bodies, which can cause intoxication of the whole organism. Therefore, using foods containing protein in large quantities, you need to remember that everything is good in moderation. Proteins are your help in creating a beautiful body with relief muscles, but only if you adhere to the following rules:

Eat proteins, both animal and vegetable, but give more preference protein containing foods animal origin (eggs, fish, cottage cheese, chicken, beef, etc.)
Eat the right amount of protein based on your training, weight and calorie intake. The average amount of protein is 2 g per 1 kg of weight.
Evening meal should be more protein. Try to use foods containing protein and steamed, either boiled or baked in the oven.

Fats

Fats are another source of energy, but more powerful than carbohydrates. Internal fat, along with subcutaneous fat, which we all hate so much and want to get rid of, actually have a number of very important functions in our body:

- fats are the main source of energy during illness and hunger, when the intake of nutrients in the body is reduced or not supplied at all;

- fats help our blood vessels to remain elastic, and nutrients can easily flow through them to all cells and tissues of our body;

- fats are responsible for the condition of hair, nails and skin (this is especially important for us girls);

- fats are involved in the synthesis of hormones and are responsible for the normal menstrual cycle in girls;

- fats improve the taste of food, etc.

Foods containing fats must be present in your daily diet.

The average amount of fat needed by a person is 1 g per 1 kg of body weight. This is approximately 25-30% of the total calorie content of your diet, both for losing weight and for not losing weight.

Foods containing fats

Speaking of fats, you should know that there are saturated fats and unsaturated fats. The first category is healthy (good) fats, consuming them in moderation helps the body burn fat! And the second category is harmful (bad) fats, the consumption of such fats leads to the accumulation of cholesterol and atherosclerosis.

I provide below list of foods containing good and bad fats.

So, to sum up with fats:

Foods containing fats possible and even necessary! As a percentage of fat, 20-30% should enter our body, in grams - about 1 g per 1 kg (when losing weight, it can be reduced to 0.8 g).
Consume foods containing healthy unsaturated fats(vegetable oils, nuts, seeds, fatty varieties of marine fish).
Try to avoid eating fatty foods in the evening.

Well, we figured it out what foods contain proteins, fats and carbohydrates and in what quantities. Now you know what foods containing carbohydrates, it is better to use in the morning; foods containing protein, important for the growth and recovery of your muscles; a foods containing fat, are responsible for the normal condition of nails, hair and skin. All this must not be forgotten and taken into account when compiling your menu for the day.

Your coach, Janelia Skrypnyk, was with you!

I wish you, dear girls, to eat right and always stay healthy and slim!

Why is protein so important? Protein is the main macronutrient involved in the processes of building and repairing cells, fat burning, appetite control. It also regulates the release of glucose into the blood, which protects us from hyperglycemic surges, gives strength and energy.

It is advisable for people with low physical activity to consume 1 gram of protein per 1 kg of their weight per day, for athletes this value is 1.5-2.5 g / kg. It is important not to exceed the value of 2.7 g / kg, as excess protein can disrupt kidney function and cause serious consequences.

It is very important that your food is not only tasty and varied, but also balanced in all components. You should not give up protein, even if you are a vegetarian, you just need to choose the products that suit you.

To do this, check out our list.

Greek yogurt

Regular yogurt has enough protein, but if you make Greek yogurt by removing excess whey, you get a thick tasty product with an incredible amount of protein, up to 23 grams per 100 g. This yogurt is also a source of calcium and probiotics.

Cottage cheese

Curd contains easily digestible protein.

The favorite dairy product of all athletes carries up to 18 g of protein, mostly represented by easily digestible casein. You can make delicious diet desserts from cottage cheese, or you can eat it just like that, including at night.

Cheese

When choosing cheese, you should focus not only on its fat content, but also on the protein content, the higher this value, the better. If you are, then try low-fat ricotta and mozzarella, Adyghe cheese, 5-7% versions of your usual cheeses.

Milk

The best choice would be non-skimmed milk, but 2-2.5%. In addition to a few grams of protein, you will get the necessary amount of fat, with which vitamin D will be absorbed.

Soy milk

If you can not stand the cow , then try . It's low in calories, high in protein, and great for shakes and smoothies.

Eggs

Egg white is considered the standard of protein. It is easily digestible, provides most of the essential amino acids, and is available at any grocery store at an affordable price. Now a new product has appeared on the Russian market - bottled pasteurized egg white. Now you do not need to think about where to put the yolk, which is especially important for people who adhere to proper nutrition and eat 6-10 or more proteins per day.

Beef, veal, pork tenderloin

A steak contains up to 1 gram of protein for every 7 calories. It is one of the most delicious and favorite source of protein for men. Unfortunately, the price of quality meat does not make it affordable for everyone.

Chicken breast

This product, along with eggs, is the most popular among adherents of a healthy lifestyle. Chicken breast can not only be boiled or fried, but also stewed, cutlets and sausages can be made from it. It turns out to be especially tender if you cook it in an air grill, after marinating it.

Turkey breast

Turkey fillet is more expensive than chicken, but for those who want to get the same amount of protein (from 20 grams per 100 g) and diversify the menu, turkey breast is a great option.

Tuna

Halibut

Halibut has fatty white meat rich in protein and few bones.

This fish has a lot of not only protein (from 20 grams per 100 g), but also fat (more than 2 grams), so try not to eat it too often.

Octopus

If you love seafood, then you are very lucky, because all of them are rich in protein and healthy fats. So, in octopuses from 25 grams of protein.

Salmon

You can eat salmon grilled, fried, boiled, baked, combined with vegetable salad or asparagus. Each steak has over 20 grams of protein.

Tilapia

Delicate white fish that is very easy to cook in the oven or in a slow cooker. Minimum cost and as much as 21 grams of protein per serving.

Legumes

Beans, chickpeas, peas, lentils are sources of high-quality vegetable protein and complex carbohydrates. In every 100 grams of beans from 10 grams of protein.

Peanut paste

In just 2 tablespoons of this delicacy, as much as 8 grams of vegetable protein. But do not forget about the content of a large amount of fat in the paste, not without reason in other countries this product is called peanut butter.

Cocktails and smoothies

By making shakes and smoothies with the addition of cottage cheese, soy milk, protein (sports nutrition) and other protein products, you get tasty and nutritious drinks that will not only satisfy your hunger, but also help you recover from hard work.

Tofu

This soy cheese is gradually gaining popularity. It can be added to soups, or it can be fried in a small amount of oil. Protein content - 12 grams per 100 g.

Whole grains, bran, fiber, cereals

These foods also have a lot of protein, but it would be better to combine them with something from our list. For example, whole grain toast with peanut butter, a smoothie with cottage cheese, fiber and soy milk, or chicken breast with buckwheat and vegetables.

Protein is an essential food component. In the diet of each person, at least the minimum (for his weight) amount of protein must be present, otherwise the body will not be able to function properly. Even the most picky eaters can find products to their liking. Health to you!

Video about why protein is necessary and what foods contain it, from the program “Live healthy!”

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?