Here, we explore into 7 high-protein foods for a balanced diet. Each type of food contains at least 17g of protein per portion.
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What is protein?
Protein is an essential macronutrient that plays a critical role in building and repairing tissues, producing enzymes and hormones, and supporting overall body functions. Whether you are an athlete looking to build muscle, someone aiming to lose weight, or simply wanting to maintain a healthy diet, incorporating high-protein foods into your meals can be incredibly beneficial. Here, we explore seven foods that boast more than 17 grams of protein per serving, highlighting their nutritional benefits and ways to include them in your diet.
How to Increase High-Protein Foods into Your Diet
Adding high-protein foods to your diet can help you meet your daily protein requirements while providing a range of other essential nutrients. Let’s explore are a few tips for a more effective incorporation.
- Plan Ahead: Prepare meals and snacks that include high-protein foods. This can help you stay on track with your dietary goals.
- Mix and Match: Combine different protein sources for a varied and balanced diet. For example, pair chicken breast with a lentil salad or enjoy Greek yogurt with a side of cottage cheese and fruit.
- Stay Creative: Experiment with new recipes and cooking methods to keep your meals interesting and enjoyable. Try different marinades for chicken, new combinations of toppings for Greek yogurt, or unique ways to cook tofu.
- Monitor Portion Sizes: Ensure you are consuming the right portion sizes to meet your protein needs without overconsuming calories.
7 Foods with over 17g of Protein (per portion)
1. Chicken Breast
Chicken breast is a staple in many diets, and for good reason. It’s not only versatile and easy to cook, but it’s also an excellent source of lean protein. A 100-gram serving of cooked, skinless chicken breast provides approximately 31 grams of protein. This makes it an ideal choice for those looking to increase their protein intake without consuming too much fat.
Chicken breast can be grilled, baked, sautéed, or poached, and it pairs well with a variety of vegetables, grains, and sauces. For a quick and healthy meal, try a grilled chicken salad with mixed greens, tomatoes, cucumbers, and a light vinaigrette.
2. Tuna
Tuna, particularly canned tuna in water, is another high-protein food that is both convenient and nutritious. A 100-gram serving of canned tuna offers around 24 grams of protein. In addition to protein, tuna is rich in omega-3 fatty acids, which are essential for heart health.
Tuna can be enjoyed in many ways, such as in salads, sandwiches, or as a topping for crackers. For a protein-packed lunch, mix canned tuna with Greek yogurt, diced celery, and a squeeze of lemon juice for a healthy tuna salad.
3. Greek Yogurt
Greek yogurt is renowned for its creamy texture and high protein content. A typical 170-gram serving of plain, non-fat Greek yogurt contains about 17 grams of protein. This makes it an excellent choice for breakfast or a snack.
Greek yogurt can be enjoyed on its own or topped with fruits, nuts, and honey for added flavor and nutrients. It can also be used as a base for smoothies, as a substitute for sour cream, or mixed with herbs and spices for a protein-rich dip.
4. Lentils
Lentils are a fantastic plant-based protein source. Cooked lentils provide approximately 9 grams of protein per 100 grams, making a 200-gram serving a hearty 18 grams of protein. They are also rich in fiber, iron, and other essential nutrients, making them a staple in vegetarian and vegan diets.
Lentils can be used in a variety of dishes, such as soups, stews, salads, and even burgers. A warm lentil soup with vegetables and spices can be a comforting and nutritious meal on a cold day.
5. Cottage Cheese
Cottage cheese is a high-protein dairy product that is often overlooked. A 180-gram serving of low-fat cottage cheese provides around 20 grams of protein. It’s also low in fat and calories, making it an excellent choice for those looking to lose weight or maintain a healthy diet.
Cottage cheese can be eaten on its own or mixed with fruits, nuts, or seeds. It also works well as a topping for toast or as an ingredient in pancakes and smoothies.
6. Beef
Beef, particularly ground beef that is 85% lean, is a rich source of protein. A 100-gram serving of cooked ground beef contains about 26 grams of protein. Beef is also high in essential nutrients like iron, zinc, and vitamin B12.
Beef can be included in many meals, such as burgers, meatballs, or stir-fries. For a balanced dinner, try a lean beef stir-fry with a variety of colorful vegetables and a side of brown rice.
7. Tofu
Tofu is a versatile plant-based protein that is especially popular in vegetarian and vegan diets. A 250-gram serving of firm, cooked tofu provides around 20 grams of protein. Tofu is also a good source of calcium, iron, and other minerals.
Tofu can be marinated and grilled, added to stir-fries, blended into smoothies, or even used in desserts. For a delicious and nutritious meal, try a tofu and vegetable stir-fry with a savory sauce.
The Bottom Line
Incorporating high-protein foods like chicken breast, tuna, Greek yogurt, lentils, cottage cheese, beef, and tofu into your diet can provide numerous health benefits. These foods are not only rich in protein but also offer a variety of other essential nutrients that support overall health. By including these foods in your meals, you can enjoy a balanced diet that promotes muscle growth, aids in weight management, and enhances overall well-being.
