High Protein Diet
Protein is one of the most important nutrients which our body needs. It is building block of muscles and is also required by the body to repair and regenerate muscles. Most of the time men and women have been found to be consuming lesser protein than required. This causes reduction in muscle mass and also depletes muscular endurance. High protein diet fulfils complete requirements of men and women for protein and provides fitter and stronger body.
According to medical experts, healthy male needs 56 grams of protein and woman need 43 grams of protein on per day basis to sustain optimum muscle mass and healthy and growing muscles. Protein intake below these by little may not harm a person’s vitality by much but substantially below than these standards can surely bring obesity, physical weakness and low vitality very soon. Eat high protein diet by including foods which supplement this macronutrient in considerable dosage to maintain fitter and energized body.
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List of Protein Rich Foods
Here is list of protein-rich foods which can be included in regular diet to form high protein diet plan by men and women.
Almonds – Good Diet for Health
These tasty nuts can be part of meals or form snacks, use unsalted and preferably plain to get a dose of 6 grams of protein through every ounce of this nut.
Cottage Cheese – Diet to Provide Protein
This may come with varieties which have high sodium, but some varieties have low sodium content and can be included in high protein diet without worries. ½ cup of cottage cheese provides 16 grams of protein.
Greek Yoghurt – Best High Protein Diet
The plain yoghurt after straining out the water is good source of bacteria which boost-up metabolism and a good part of high protein diet. 8 ounce of plain Greek yoghurt provides 23 grams of protein.
Eggs – Food for Protein Diet
This is near-perfect food for high protein diet. One egg contains 6 grams of protein which can fulfil bulk of the requirement without much trouble.
Unsweetened Soy Milk – Best Diet for Muscle Health
This is another high protein diet which serves 8 grams of protein with every cup. Usually soy milk comes with added sugar use only unsweetened one to avoid sugar intake.
Milk – Good Protein Diet for Healthy Muscles
One cup of cow’s milk serves 8 grams of protein and is good food to be included in high protein diet. If you do not get cow’s milk choose 2% which is low on saturated fat.
Peanut Butter – Best Protein Diet to Grow Muscles
Use this butter over whole wheat breads or pasta as breakfast it is very good source of protein. Two tablespoons of peanut butter provides 8 grams of protein and also supplement healthy fat.
Non-veggie Sources – Healthy Food to Provide Protein
Foods like chopped pork, chicken breast and turkey are rich sources of protein, these serve approximately 24-26 grams of protein through every three ounce of servings. If you can eat non-veggie food these can be good option to get complete dosage of this nutrient during the day.
Chicken – Best High protein Diet
This is tasty and easily available which is also good source of protein. Three ounce of chicken provides nearly 21 grams of protein so include it in your high protein diet plan to fulfil the requirements.
Sardines – Healthy High Protein Diet
These are not only good sources of protein but also supplement vitamin D and omega-3 fatty acids. Three ounce of sardines supplements 21 grams of protein which makes it a good choice for healthy and nutritious diet.
Quinoa – Diet for Energize Muscles
This grain is not only high protein diet but also supplements amino acids which grow muscles. Every cup of this grain provides 8 grams of protein and other essential amino acids to enlarge and energize muscles of the body.
Beans – Good Foods for Protein
All types of beans are good sources of protein and fibre. Include these in your high protein diet and can use with meals, breakfast or snacks. Beans provide 20 grams of protein with every cup, and are good for maintaining digestion as well.
Lentils – Best High protein Diet
Like beans lentils are also easy and good parts to form high protein diet. Any variety of lentils is rich in protein and serves 13 grams per half cup. These are easy to cook and get digested easily when consumed with one or two teaspoons of lemon juice.
Read Full Details Here>>Best Protein Rich Foods
Tofu – Best Protein Diet for Healthy Bones
Use these in breakfast or with meals to get 12 grams of protein from every three ounce of servings.
Wheat Germ – Good High Protein Diet
This is obtained from wheat plant and is rich source of plant-based protein. Every ounce of wheat germ serves 6 grams of protein and can be added to flour or oatmeal to be consumed easily. This too is good constituent of high protein diet.
Spirulina – Protein Diet for Muscles Health
This is wonderful source of not only protein but also of iron and cures problems like anaemia which generally affect women. One teaspoon of this spirulina powder supplements 2.2 grams of protein and big dose of iron as well. This too is wonderful food to be a part of high protein diet.
Sunflower Seeds – Best High Protein Diet
These seeds are also rich sources of protein, 28 grams of sunflower seeds provide 6 grams of protein. These seeds can be consumed roasted or with vegetables and soups easily.
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