Protein foods constitute a key component of your diet & help in fat loss while building lean muscle. However, when it comes to protein consumption, most of us rely on few/limited sources of protein which not only cause taste bud fatigue but also leads to deficiency of essential nutrients required for your body.
To enrich your diet with high protein content foods & break free from that monotonous chicken-egg combination, following protein rich foods will help you both maintain the metabolism of body, but also aid in weight loss.
1) Spinach- 41 calories, 5 grams of protein
This is not only a good source of protein but but Vitamin A, C & antioxidants. One cup of this green super food has as much protein as boiled egg has with half calories. It would be advisable to steam Spinach rather than eating it raw. Mix it up with soup, pasta or omelette or steam it with pepper, olive oil or garlic to get that soothing taste.
2) Sun dried tomatoes- 139 calories, 6 grams of protein
Tomatoes are packed with the antioxidant lycopene, which can reduce your risk of bladder, lung, prostate and stomach cancers.Just one cup of the sun-dried version will lend you 6 grams of satiating protein, 7 grams of fiber and ¾ of your RDA of potassium.They’re also rich in vitamins A and K.
3) Peas-118 calories, 8 gram of protein
With close to 100 percent of your daily value of vitamin C in a single cup, peas will help you boost your immune system.
4) Pork-124 calories, 24 grams of protein
Pork is now considered to be healthier alternative. It has slightly less fat than skinless chicken breasts. It also aids in reduction in waist line & belly fat with no reduction in muscle mass.
5) Salmon-171 calories, 17 grams of protein
Although salmon has high calorie, you should not overlook the benefits derived from its consumption. Salmon eaters have lowest fasting insulin levels & reduction in inflammation. When compared with alternatives having similar calories & protein content, consumption of Salmon is believed to result in higher weight loss
6) Turkey-140 calories, 16 gram of protein
Turkey contains DHA omega-3 acids—18 mg per serving which boosts brain function, improve your mood and prevent fat cells from growing in size. Come white meat only dark contains too much fat.
7) Beans- 148 calories, 10 grams of protein
Beans are loaded with proteins, antioxidants, vitamins and minerals that can benefit your brain and muscles. These are slow digesting proteins which can help you feel fuller, land fuel weight loss efforts. Add beans to soup or mix it with brown rice for a healthy dinner.
8) Lentils-230 calories, 18 grams of protein
One bowl of lentil has protein equivalent to 3 boiled eggs with less than 1 gram of fat.Its fiber content makes them extremely healthy. It also speeds up weight loss process.
9) Peanut Butter-191 calories, 7 grams of protein
2 tablespoon of peanut butter consists of muscle building protein & healthy fat. It can prevent both cardiovascular and coronary artery disease. Look for unsalted & no sugar added varieties without hydrogenated oils to maximize benefits.
10) Multigrain bread- 220 calories, 12 grams of protein
This nutrient rich bread is loaded with lentils, protein and good- grains and seeds like barley and millet. To make it a rich healthy & wholesome diet, add combine avocado slices, roasted red peppers, cucumbers, onions, spinach and tomatoes along with peanut butter to 2 slices of bread.
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