Protein, as we all know, is an invaluable component of our daily food intake. It is as essential to our basic consumption as it is in specialized diets; there is not one meal plan bent on weight-loss or muscle building that doesn’t include protein in it. Although there are a lot of protein-rich foods in the industry, there are always the ones which tend to give the best balance between protein content and nutritional value.
Not only are these foods particularly loaded with protein, most of them are also filled with vitamins, minerals, and essential amino acids needed for the body’s repair and recovery. It pays to know which foods are the best sources of protein for daily intake and meal planning, so this is this current year’s list of top protein-rich foods.
1. Beans and legumes
The demand for plant sources for protein has increased for the past years, not only because of the rise of the vegans, but also because people are learning to integrate them more in their meal plans. Not only are beans and legumes rich in protein; they are also filled with essential nutrients, and actually are quite healthy and guilt-free to eat.
Eggs are a classic when it comes to protein, especially the whites. Eggs are super versatile and can be used in almost any recipe; but they are even perfect when consumed on their own.
3. Milk and cheese
Dairy products, like milk and cheeses are significant sources of dietary protein. They are also important in the body’s bone-building process. Not too much though, as they also tend to contain a significant amount of fat; cheeses also are high in sodium content, so all of these should be taken in moderation.
4. Lean poultry meat
Chicken and turkey breasts are famous this year, as most of menus for weight-loss and muscle-building have these as a central component. White meat provides maximum protein content without the fat, as compared with the red meats. Not to mention chicken and turkey can be cooked in a myriad of ways, making them interesting to cook and prepare.
It was initially believed that these guys’ fat content is the culprit for skin conditions like acne and pimples, but that theory proved incorrect. Nuts are a great source of protein, and its fat content is actually good for the body, especially the brain. It’s good to know that nuts are not only healthy; they can also make you smart.
Eating nuts also help in curbing one’s appetite, as nuts give a feeling of fullness when consumed, thus also aiding in weight loss. Nuts this year are a fave as go-to and power snacks, as they are convenient to eat, and are really tasty.
6. Red meat
Of course, lean portions of red meats are also loaded with protein, as these are mainly made of animal muscle. But red meats should be taken in small portions though, as they tend to have significant amounts of fat too.
7. Greens like spinach and broccoli
Beans are not the only plant-based food that is rich in protein; there are also the greens such as spinach and broccoli. In the past years, cuisines were able to integrate these super veggies into almost anything—pasta, pizza, and to being the twists in commonly cooked dishes.
8. Fish and seafood
Red and white meats are not the only ones known to have a considerable amount of protein; fish and other seafood also provide the body the protein it needs upon consumption. Not only are they protein-rich, they are also yummy, and have been one of the famous ingredients in gourmet and home cooking too.
10. Protein powders
This year, the demand for protein powders such as whey protein has increased significantly. Whey protein powder is perfect for people who prefer to drink their protein in form of shakes, or those who want to consume a set amount of protein without needing to eat much. These powders are also versatile, as they can either be drank or be included in cooking, as they don’t have a distinctive taste.
There are so much more protein sources to speak about, but these are the ones which are most significant and readily available. Protein-rich foods are not too hard to find, as they are usually the ones we can see in the local market and the grocery. Not only are these sources healthy, but they are also yummy and versatile.
But like in all food types, these are also to be taken in moderation, for “too much of a good thing is a bad thing”. But all in all, these are great to include in one’s intake, either as basic ingredients in day-to-day cuisine, or in planning for diets and gaining muscle mass.