Protein is one of the essential components of everyone’s diet. Protein is an important building material for our bodies, which is why bodybuilders and fitness fans try to include large amounts of protein into their everyday meals. However, most people don’t know much about protein-containing foods and stick to chicken and dairy. If you still want a high protein count in your meals, but want to spice up your diet, check out our guide to protein-rich products.
Like all beans, lentils are an extremely versatile product that can be used in a variety of different meals, from soups to salads, but not everyone knows that lentils are also a wonderful source of protein, with 9 grams of protein per 100 grams of lentils. Moreover, lentils are very rich in fiber, iron, and B vitamins, so next time you’re looking for a tasty and healthy addition to your diet, opt for a serving of lentils.
2. Brown rice
Rice, especially brown, is widely known for its nutritional value, especially carbohydrates and vitamins, but it turns out that brown rice can also be used as an affordable and delicious source of protein. Try substituting regular white rice for brown rice when you cook Jollof or other rice dishes, and you’ll do your body a huge favor! For even better results pair brown rice with another protein-rich food like fish.
Avocados are known as the one of the most beloved and nutritional fruits for a reason: not many other fruits and vegetables can compete with it when it comes to nutritional content. Naturally, avocado is also very high in protein. With 2 grams of protein per 100 grams, avocado can be eaten in hundreds of different ways. We recommend having an avocado toast for breakfast, baked avocado with eggs and veggies for dinner, and an avocado and beans salad for supper. Take the most out of those delicious proteins.
4. Whole wheat pasta
For a while pasta was considered to be the enemy of people who worked hard to lose weight and get fit. However, the kind of pasta you’re eating makes a lot of difference. Regular pasta is filled with fast carbs and will do nothing good for your body, while whole-grain pasta is not only rich in protein, but is equally rich in fiber and B vitamins, which has a much better influence on your body and health.
Learn about 4 more foods on page 2
5. Baked potatoes
Potatoes have never been a favorite product for fitness-conscious people, but the truth is that potatoes can be good for you if you know how to cook them. The healthiest and most protein-filled way to cook potatoes is to bake whole unpeeled potatoes. By baking them instead of frying, and keeping the skin on, you get 5 grams of protein per medium potato. Serve your baked potatoes with beans, sour cream, or tomato sauce.
Broccoli is considered to be one of the healthiest foods there are. This green vegetable is rich in almost every nutrient and vitamin known to man, and protein is no exception. There is no wrong way to cook your broccoli – make it into a soup, salad, steam and serve on its own, bake it into a pie, make a broccoli pizza crust, or blast it in a blender and turn it into a delicious puree. Even kids will love their broccoli if they know how good it is for you.
Fish and seafood have famously high protein content, but none of them come close to the nutritional value of the simple and humble shrimp. Not only does shrimp taste good and give your body the nutrients it needs, but it is also one of the fastest cooking foods on our list – just 10 minutes and your delicious shrimps are done, whether you boil, bake or fry them. Next time try to sauté your shrimps with tomatoes and herbs, serving them on whole grain pasta for a filling and healthy dinner.
We couldn’t complete a list of foods rich in protein without mentioning the king of protein-rich foods – the egg. With 6 grams of protein in an average egg and the amazing versatility of this product you can eat eggs for breakfast, dinner and supper and never get tired of them. However, since egg yolks are also rich in cholesterol, you can mix whole eggs with only egg whites to increase the protein count and lower your cholesterol intake.