A healthy balanced diet is important for a healthy mind and body. However, Protein is one of those nutrients that not only make you healthy but also look good physically. It makes you feel fuller, makes the muscle lean, and helps you in weight loss as well. Since protein makes you feel fuller, it makes weight loss easier. Moreover, when a protein-rich diet is combined with a physical workout it burns more calories and again aiding in weight loss. If you are planning to start a protein-rich diet then the following is a list of foods that have high protein.
Black beans
black beans are quite easily available everywhere. It is an excellent source of protein. Moreover, unlike most healthy foods it is not too expensive either.
Lima beans
Lima beans are an excellent source of protein as well. Some of them have 21g of protein per 100g serving.
Corn
Corn is full of multiple nutrients including protein, fiber, and minerals mainly calcium. A cup full of yellow corns has around 15.6g of protein specifically.
Salmon
Salmon fish is packed with omega-3 and that is why it is known as a fatty fish. Salmon is high in protein, and including it in meals makes a person feel fuller. However, it is not a very good option if you are on a tight budget.
Potatoes
People on diet usually avoid potatoes because of the starchy carbs present in them. However, there is a lot of protein present in them as well. A single medium-sized potato with skin has around 4g of protein. Regardless, it does not cover the fact that potatoes can spike up calories quite a lot.
Broccoli
Broccoli has a really low-calorie count. A cup of broccoli has around 31 calories only. Other than that it has 2.6g of protein, plus folate and potassium. It is one of the most healthy vegetables to include in your meals.
Cauliflower
Cauliflower is another excellent source of protein with very few calories. In a cup of chopped cauliflower, there are around 27 calories and 2g of protein.
Chinese cabbage
Chinese cabbage is also called Bok Choy. It contains a high number of antioxidants and has a lot of protein as well.
Egg white
Eggs are packed with healthy nutrients and gives a fuller feeling. The white especially has high protein. Moreover, it aids in weight loss because it makes you feel satisfied. You don’t tend to feel hungry again and again.
Beef
Beef is also an excellent source of protein. There is a variety of types of beef available. If you are controlling carbohydrates then go for lean beef, otherwise, fatty beef can be consumed as well.
Chicken breast
Chicken is one of the best sources of proteins. The majority of its calories are derived from protein alone. It is also cheaper as compared to fish and beef while being a non-vegetarian food. Skinless chicken of around 136g has around 26g of protein. Depending upon your daily requirement of protein, you can calculate the chicken amount and consume it in meal prep.
Oats
Raw oats are rich in protein and excellent for breakfast and snack time. 100g of oats have 17g of protein. You can have oats with nuts, fruits, and milk. There are other options as well to mix with oats for a healthy fulfilling meal. However, avoid eating prepared oatmeals as the chances of added sugar are high.
Tuna
Tuna is another type of fish more toward the leaner side with minimum fatty acids. It has a low-calorie count and is easily available everywhere. You can add Tuna fish to salads, sandwiches, and snacks to prepare food that is rich in protein.
Protein is an excellent nutrient for a leaner look and healthier body. Combine it with some physical training and you will feel and look healthy.
