A diet rich in protein is useful not just for those looking to gain more muscle mass, but also for those looking to slim down. Proteins take longer to digest, so, as a consequence, we feel fuller for longer when we have proteins in our meals. Thus, eating foods rich in proteins will help you lose weight and gain lean muscles that will shape your body beautifully. If you want to get a bulkier body and larger muscles, all you have to do is to increase the number of proteins you eat on a daily basis. And, of course, intensify your workout routine adequately.
How to make sure you eat sufficient proteins? The variety of foods rich in proteins is quite generous. So, eating more protein is not all about eating more meat. As you are about to find out, there are other foods that can help you achieve this goal. Even when you’re on the go and can’t stop for a proper meal, a protein shake will save the day. Protein shakes are great before and after a workout as well, because they support your muscles and help them repair themselves after physical effort. Just make sure to have the shake at least half an hour before your training session. Protein shakes can be easily prepared with the help of protein supplements, most of them being available as soluble powders that are convenient to use.
But because we are talking about healthy foods that are rich in protein, here is a list of foods that taste great, can be enjoyed in a variety of ways, and contain protein in high amounts.
Eggs are extremely popular, especially for breakfast, and can be prepared and enjoyed in a variety of ways. They are very healthy and contain a plethora of nutrients that can’t be found in this manner in any other food. Unless you have an allergy to eggs, they should be part of your diet without a doubt. Whole eggs contain a good amount of protein, as the egg whites are made out of pure protein. Besides this, eggs are rich in antioxidants, minerals and vitamins, and, of course, healthy fats. So, if you’re worried about cholesterol, don’t be. Eating eggs in a balanced manner, without exaggerating, won’t cause any issues regarding bad cholesterol.
- Chicken breast
Lean meat is, without a doubt, one of the best sources of protein you can have. Moreover, chicken breast is very poor in fats, if you remove its skin, so it is suitable for weight loss diets as well. It can be prepared in quite a few ways and can be served with your favorite veggies or a salad on the side. This way, you will be able to enjoy a healthy and filling meal, rich in proteins and low in fat, ideal for a fit body and energy throughout the day. You can also have turkey breast and white meat fish for proteins without too much fat.
- Greek yogurt
When people say protein, they rarely think about Greek yogurt. But the truth is that Greek yogurt can be an ideal snack or a great choice for breakfast. Greek yogurt is a thicker version of yogurt, but not because it has a higher content of fast. Its thicker consistency is due to the fact that this yogurt is thoroughly strained. Surprisingly for you, Greek yogurt is very low in fat, which makes it suitable for weight loss plans. You can have this yogurt as it is, with fruits or granola for breakfast, as a healthy sauce option for baked potatoes or steamed veggies. Just bear in mind to choose Greek yogurt without sugar added when buying it, making sure that this food will provide only the things you need.
It is very easy to enjoy a healthy snack and get a good dose of protein as well. Almonds are rich in protein, but also in magnesium, manganese, vitamin E, and fiber. Ideally, you should eat almonds raw to get all their benefits. The roasted almonds available in stores are usually packed with salt, which is not that great. Also, it is worth mentioning that almonds, and other nuts as well, have high amounts of fats. So, eating too many almonds or nuts can lead to large fat intake. The recommendation is to stick to one handful of nuts per day, to avoid eating too much fat. Besides almonds, pistachios and cashews are also rich in protein.
Oats are very affordable and easy to prepare, and besides proteins, they will also add a high amount of fiber to your diet. Oatmeal is the ideal meal when you’re looking to ditch excess weight and enjoy a high level of energy without feeling hungry for longer. You can prepare oatmeal with water, milk, or vegetable milk. Add dried fruits or seeds to it, raw honey, bananas, cinnamon, carob powder, and the list can go on. You can easily personalize this recipe so that it fits your preferences. Oats also contain other precious nutrients, like thiamine and magnesium, which are great for our health.
Those who don’t want to get their proteins solely from meat can enjoy lentils instead. Extremely healthy due to the wide range of nutrients and vitamins they contain, lentils are filling and dietetic as well. You can prepare veggie stews with lentils or add them to your salads, boiled well. Other legumes rich in proteins are chickpeas, kidney beans, and soybeans.
In spite of the fact that quinoa is a cereal, in some ways, many see it as a superfood due to its content of nutrients. Eating quinoa comes with a wide range of health benefits, as it is rich in antioxidants, minerals, and vitamins, necessary for the proper functioning of our body. If you never tried quinoa before, you have all the reasons to add it to your diet whenever you can.
Milk is very nutritious and it is said that it contains almost all the nutrients your organism needs to stay healthy and function right. Besides proteins, milk is also rich in calcium, riboflavin, and phosphorous. While whole milk is always a great option, if you’re concerned about is fat content you can always opt for low-fat or zero fat milk varieties. If you’re dealing with lactose intolerance, plant-based milk is a much better option for you.