11 foods with a good source of protein
Water and protein are the most important substances in the body. They contribute to the feeling of satiety and are key elements for building and rebuilding tissues (muscles, blood, skin, hair, nails and internal organs including the heart and brain). They can be found more or less in almost every food except refined sugars and fats. The body uses its own muscles as a source of energy (eats only itself) if a person does not consume enough protein. The official daily recommendation is 1.2 grams of protein per kilogram of body weight but only for physically inactive people. It is therefore important for health to eat foods of plant and animal origin.
- A half-cup of cottage cheese has about 12 grams of protein and only 100 calories. It is excellent in protein pancakes. Add eggs, butter, milk, baking powder and a pinch of salt to the mixture. Try it in combination with zucchini.
- Beans-contains almost all essential amino acids. It is low in fat and contributes to the feeling of satiety. It is good for people who want to lose weight. Beans are an excellent source of protein (especially black, which contains as much as 7.5 grams of protein in half a cup). Beans are great in stews, salads and in combination with carrots you can bake a delicious burger.
- Chicken-in a palm-sized steak has as much as 25 grams of protein. Chicken is great with tortillas and try croquettes with this versatile food.
- Chickpeas-in one cup has about 15 grams of protein. You can fry, cook or use chickpeas for stew and salad. Chickpeas are a great ingredient in hummus spreads. The traditional recipe combines chickpeas, tahini (sesame paste), olive oil, garlic, and spices as desired. Red hummus is made from the same ingredients with the addition of roasted and peeled red peppers and green hummus with the addition of fresh spinach leaves.
- Tuna-is good for fine pate and a quick pasta salad. Roasted tuna is unrivaled. Canned tuna is one of the most readily available sources of protein today. 100 grams of tuna contains 30 grams of protein and omega-3 fatty acids that protect the heart.
- Turkey – 100 g has 29 g of protein. In all recipes it can replace chicken. It has less fat than chicken. This bird is nutritionally significantly more beneficial than red meat.
- Lentils-half a cup of cooked lentils has 9 g of protein. It is good for digestion because lentils are rich in fiber. It has the effect of lowering blood sugar and blood cholesterol. It has a beneficial effect on the heart and blood vessels. It has a lot of B vitamins and various minerals (phosphorus, magnesium, zinc and iron).
- Pumpkin seeds – healthy snacks that guarantee physical and mental health. There are 19 g of protein in 100 g. They can be eaten on their own as a healthy snack, in salads, soups, and other dishes. This is an excellent food for people who do not eat food of animal origin. They contain dietary fiber that stimulates digestion.
- Almonds are a natural source of protein. 100 g contains 21 g of protein and vitamin E and calcium. They have plenty of healthy fats and dietary fiber for good digestion of key magnesium. It is enough to eat a small handful of almonds every day for good results.
- 100 grams of tofu has 8 grams of protein and about 75 calories, which is five to six times less than hard cheese of animal origin. It is one of the affordable sources of protein. It also contains fiber, iron and calcium. Tofu is also called soy cheese because it is prepared in a similar way as classic dairy products. Marinate the tofu in spices first to get the most out of this food. It can be mixed with other foods and cooked, fried, stewed and baked.
- Egg-one egg of average size has about 6 grams of protein. Depending on the size, this amount varies from 4.9 g (small egg) to 7.3 g (large egg).
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