Sunday, July 14, 2024
Health & Fitness

Fuel Your Body with High Protein Foods

Although you’ve probably heard of foods high in protein, have you ever thought about what exactly protein does for our bodies? For your body to build and repair cells, it requires meals high in protein; additionally, consuming essential nutrients is crucial for optimal functioning . The first dish that comes to mind when someone mentions a protein-rich meal is chicken breast, but there are other options as well. There are a few of them:

Non-Veg High Protein Foods 

1 Chicken Breast


Chicken breast is a popular food when it comes to foods that are rich in protein. 174 grams of cooked chicken breast contain 56 grams of protein.

2 Goat Meat

All of the necessary amino acids required for human health and development are found in goat meat’s protein. Furthermore, it is a good source of lean protein, making it an excellent choice for those seeking a balanced diet. 85 grams of goat meat has 23 grams of protein in it.

3 Sea food


Sea food is like fish, like salmon. 124 grams of salmon contain 30.5 grams of protein. Scallops are foods that provide high levels of protein and have low levels of fat in them. 

4 Pork

Lean pork is another good source of protein. It contains all the essential amino acids that are required. 100 grams of lean pork has 21 grams of protein in it.

5 Egg

Eggs are the ultimate protein food. Moreover, they contain vitamins, minerals, healthy fats, and antioxidants, making them a highly nutritious addition to any diet. One large egg contains 6 grams of protein.

Veg High Protein Foods

1 Greek yogurt


Greek yogurt contains vitamins, minerals, and zinc, which are good for our body. Additionally, its probiotic content supports digestive health, making it a versatile and beneficial food choice. 200 grams of Greek yogurt have 20 grams of protein in them.

2 Milk

Milk has all nine essential amino acids that our body needs but cannot produce. In one glass of milk, there are 8 grams of protein.

3 Whey protein powder

The protein found in whey—the runny part of milk that separates from the curds during the cheese-making process—is known as whey protein. It’s often taken as a supplement to increase protein. It is recommended to eat 1-2 spoons, which is around 25–30 grams of protein, after the workout.

4 Cottage cheese

A half cup of cottage cheese contains around 12 grams of protein. Moreover, cottage cheese contains vitamin B12 and potassium, and it also provides calcium to our body. Additionally, its versatility makes it a convenient and nutritious addition to various dishes and snacks.

Vegan High Protein Food

1 Pumpkin Seeds

Pumpkin seeds are a high-protein food for the vegan diet. Pumpkin seeds contain minerals such as iron and zinc. 29.5 grams of pumpkin contain 8.8 grams of protein.

2 Peanuts


Peanuts are one of the vegan protein foods. You can incorporate them into your diet by adding them to salads or any dish, or you can enjoy peanut butter as well. Both options provide a good source of protein. 28.34 grams of peanuts contain 7.31 grams of protein, while 32 grams of peanut butter contain 7.2 grams of protein. Hence, including peanuts or peanut butter in your meals can contribute to meeting your protein needs in a tasty and convenient way.

3 Lentils

Lentils are a good choice for plant-based protein, and they are rich in fiber. Additionally, a cup of cooked lentils contains around 18 grams of protein, making them a valuable addition to vegetarian and vegan diets for meeting protein requirements. Moreover, their versatility allows for various culinary uses, from soups and salads to main dishes, making them a staple in many cuisines worldwide.

4 Almonds


Almonds are rich in fiber, vitamin E, manganese, and magnesium. Additionally, 28.34 grams of almonds contain 6 grams of protein, making them a nutrient-dense snack or ingredient in various dishes. Incorporating almonds into your diet can provide essential nutrients while also contributing to your daily protein intake.

5 Soy


Soy is a protein-rich food available in various forms, such as soy milk, tofu, and soy chunks. One glass of Soy milk contains 7-8 grams of protein, 100 grams of tofu contain 8-10 of protein, and 85 grams of soy chunks provide 15 grams of protein. With its versatility and nutritional benefits, soy offers a valuable option for individuals seeking plant-based protein sources in their diet.

In Conclusion 

Protein is essential for both cell development and repair. There are many high-protein meals accessible, regardless of your preference for non-vegetarian, vegetarian, or vegan alternatives. Eggs, shellfish, and chicken breast are examples of non-vegetarian foods that are high in protein and necessary amino acids. For vegetarians, there’s Greek yogurt, milk, and cottage cheese; for vegans, there are lentils, soy, and pumpkin seeds. Prioritising protein in addition to other nutrients helps achieve general fitness and health objectives.

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