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Be it a fitness enthusiast, or a regular working man/woman, or even kids; we all need the right amounts of protein in our body to keep it going. Protein is the building blocks of our skin, organs, hormones, and muscles. While children need it for proper growth, adults need it to repair and maintain the body tissues.
Gym trainers recommend intake of proteins because not only do they help in losing belly fat but also accelerates the process of muscle gain and strength building. In general terms, protein helps in lowering blood pressure and diabetes.
We’ve curated a list of protein-rich foods that can help you consume the right amounts of proteins daily.
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Add These Protein-Rich Food Items In Your Daily Diet Right Away
One of the most popular and easily available protein-rich food is eggs. Approximately, an egg has about 7 gms of high-quality protein and 75 calories. It also has several vitamins, minerals, iron, and other nutrients that are essential for the body. Asper multiple studies, an adult can safely consume up to 3 eggs every day.
2. Chicken Breast
If you’re a meat lover, you would know that chicken breast is an excellent source of protein. It can be eaten roasted or grilled and if consumed without the skin, most of its fat will come through the proteins it contains.
How to Consume: Check breast can be consumed in several fun ways. You can grill the chicken breast in your oven or an outdoor grill. You can also make a super easy chicken stir fry or use it in your sandwiches.
3. Protein Bars
As the name suggests, there is a huge variety of protein bars that are loaded with high-quality proteins and are excellent sources of quick energy. Those who work out or stay outdoors for long hours should keep these protein bars handy to be eaten between meals or when feeling fatigued. You can find some great options of protein bars on wellcurve.in.
4. Pumpkin Seeds
Pumpkin contains seeds that are highly loaded with iron, magnesium, zinc, and most importantly protein. You can simply dry them and eat them as a snack.
How to Consume: Pumpkin Seeds can be consumed as snacks and you can munch on them while working or watching a movie. Other ways of eating them can be by sprinkling them in your soup or salad bowl or over your porridge.
5. Peanut Butter
MyFitness’s chocolate peanut butter is a great pick when it comes to protein-rich food items. Made with an American recipe, this one contains Belgian chocolate, premium quality peanuts and is gluten-free. It comes with hefty amounts f proteins but no oils and trans fat.
How to Consume: You can use it as a spread on your bread toast, or add it to your smoothies ad cold beverages. If you are a peanut butter fan, then eat a scoop directly from the jar.
6. Cottage Cheese
If you’re a vegetarian, then cottage cheese has to be your go-to protein source. One of the most popular dairy products, cottage cheese goes with anything and everything. Not just protein, it also contains calcium, phosphorus, selenium, and vitamin B12.
How to Consume: Cottage cheese can be consumed in several ways. You can make a filling of your choice using cottage cheese, a few vegetables, and spices to spread over your bread toast, or fill it inside your roti roll. You can also eat a cottage cheese salad, or if possible eat a few cubes of raw cottage cheese.
7. Greek Yogurt
Another great dairy product that is rich in protein is Greek Yogurt. Creamier than the usual yogurt and lighter than cream and mayonnaise, this one makes for an excellent dressing for your salads. It has a thick texture, which goes well with both sweet and savory items.
Another great source of protein for vegetarians is lentils or daal. Lentils are a part of at least one meal of the day at every vegetarian’s house and rightly so. It is a plant-based protein and is good for all age groups.
How to Consume: You can check out simple and quick recipes for making lentils at home and enjoy it with your rotis.
Adding the right amount of protein to your diet is not an option but a mandate. And with these super simple options, we are sure you can easily make your everyday meal protein-rich now!