Top 10 Foods High In Protein

Proteins are the building blocks of muscles, and your body needs proteins on a daily basis in order to function properly. Women require approximately 40 grams of proteins on a daily basis, while men need no less than 55 grams of proteins. Nonetheless, not only the amount of proteins is important but also their quality, as they must come from high-quality sources animal sources are essential as they are packed with essential amino acids as well.

1. Milk

Milk is known to be the most reliable ally of your bones, as it contains high amounts of calcium. However, few people know that this delicious drink actually comes with plenty of proteins as well – besides, the good news is that there are many types of milk available on the market, and if you are concerned about weight gain you can always opt for low-fat milk that delivers just the same amount of nutrients, but without all the extra fat.

2. Fish

Fish is known to be very rich in Omega 3 fatty acids, which are essential for the health of your heart – not to mention the numerous benefits fatty fish has on your overall health and your appearance as well. Did you know that you can lower high cholesterol and prevent numerous dangerous diseases by consuming quality fish (such as salmon) on a weekly basis?

In addition to this, fish is also packed with quality proteins that are particularly useful if you try to build muscle mass. Focus on wild fish, as it is less likely to be contaminated and it has the highest concentration of healthy oils.

3. Beef

Beef is undoubtedly the best and most reliable animal source of quality proteins. Although it should not be abused, beef does contain plenty of proteins – besides, it tastes delicious as well and there are tens of different ways to cook beef without affecting its properties. However, if you like red meat then you must keep in mind that moderation is the key.

4. Cheese

Just like milk, cheese is also very rich in calcium and it turns out to be a great protein source as well. Regardless if you like mozzarella, feta, emmentaler, Camembert or cheddar cheese, you can easily supplement your protein intake by adding a serving of cheese to your meals.

5. Nuts And Seeds

Nuts and seeds should not be neglected either, as they have omega 3 and omega 6 which lowers the risk for heart disease and improves your skin as well. Besides, nuts and seeds are packed with proteins, and two servings per week will undoubtedly help you treat protein deficiency, if this is your case. Flaxseed, almonds and pistachios are all great choices.

6. Soy And Tofu

Soy and tofu are excellent choices amongst vegetarians – they are very easy to prepare, they are delicious and they contain high amounts of proteins as well. Moreover, you can even find tofu with extra calcium if you have low calcium levels and you want to strengthen your bones. Soy milk comes in many different flavors, from vanilla and chocolate to various fruity flavors. Getting the necessary protein has never been easier!

7. Yoghurt

Yoghurt is very good if you need to increase your protein intake and you care about your waistline at the same time. Consistent and with a delicious taste, yoghurt comes in many flavors and varieties and it is very low in calories as well!

8. Peanut Butter

Who does not love peanut butter? We loved it as children and we certainly love it now as adults – whether we like it simple or spread on toast, peanut butter is absolutely delicious and it delivers all the proteins your body needs to function correctly. Besides, you can enjoy peanut butter in many different ways, whether with crackers or with baked foods!

9. Beans Of All Kinds

Mung beans, black beans, kidney beans or white beans – no matter which ones you love most, beans are a great source of protein and you should include them in your diet if you want to improve your health, lower your risk for certain diseases and have a healthier lifestyle at the same time.

10. Spinach And Broccoli

Spinach and broccoli are two of the veggies that contain high amounts of proteins (approximately 6 grams per serving), so make sure to include them in your diet as well.