Protein rich foods are varied and wide-ranging, which is great so you can vary your meals to ensure that you always have the right amount of protein in your diet. After a good workout your body will benefit from a high-protein meal because it is vital to cell growth, repairing tissue and building muscle. Incorporate protein into your breakfast, lunch and dinner with these 7 protein rich foods and add them to your shopping list today.
Choose chicken to stock up on your protein – it’s lean, easy to prepare and spice up in a variety of dishes. For every 6oz of chicken breast you can guarantee about 54g of protein, which is great for post-workout muscle recovery and general muscle building. Roast your chicken, toss it into a healthy stir-fry with your favourite greens, or add to your favourite summer salad and get your protein kick however you decide to prepare your poultry.
The humble egg really is the king of protein and it’s such a simple food to cook! Whether you have your eggs scrambled, poached or boiled, eggs are an easy protein fix – but be sure to eat both the white and the yolk to reap the full benefits. As well as the protein element, you’ve also got the vitamin D and cholesterol components – you just don’t want too much of the cholesterol part, so always eat in moderation.
The leaner the meat, the lower the fat content and you want to be looking for a high protein-to-fat ratio. The best cuts of beef are: eye of round, sirloin-tip side steak, top sirloin and bottom round. Cuts to avoid are: rib-eye steak, T-bone steak and porterhouse steak because they have a higher fat content than protein – and protein is the aim of the game after all, so choose wisely.
A combination of whey protein and casein makes yoghurt one of the best protein rich foods to add to your diet. Plain Greek yoghurt has double the protein, half the carbs and half the sodium of your regular yoghurt, and also comes without the added sweeteners of a lot of the usual supermarket varieties. It is also great as a post-workout recovery food and is an easy way to boost protein levels while avoiding heavier foods like meat.
Quinoa may be one of those buzz words when it comes to healthy eating, but the grain does actually contain all 9 essential amino acids, so they’re not lying when they tell us that it’s good for us. These amino acids are key for muscle building and recovery after exercise and the grains are a great substitute for carbs – though they will not provide your full protein portion, they are a good addition to your post-workout meal.
Turkey breast is the leanest meat option and is a great source of protein; it’s also easy to snack on when on the move – cold cuts are great lunchtime picks and go nicely in a sandwich or solo with some salad. So don’t just leave the turkey option to your holiday feasting – add it to your weekly shopping list and try it out instead of chicken in your next stir-fry or summer salad.
Salmon’s combined content of fat and protein makes this fish a great all-rounder option when it comes to protein rich foods. Salmon contains less protein than other meats, but it is packed with omega-3 fats, which bring a whole host of benefits to the body and brain. Omega-3 has been linked to lower levels of anxiety and depression, said to improve brain health, to lower the risk of heart disease and much more. This mix of protein and healthy fat makes salmon a filling food option, so you don’t have to add carbs to your meal and can just add some vegetables instead.
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