Printable High Protein Foods List (22 Foods in PDF)

High Protein Foods List – Overview

Getting adequate protein daily is vital for your overall well-being. What people call protein is actually a large group of molecules.

They give organization and support to body cells and are crucial for chemical reactions, immune function, hormone synthesis, motion, etc.

Proteins comprise small bars known as amino acids. A couple of them are considered vital, meaning your body needs them but can’t make them, so you need to get them from foods.

The amount of protein you should consume per day depends on factors such as:

1. Activity levels

2. Age

3. Body size

4. Pregnancy

Some individuals need more protein than others. But everybody must get adequate amounts of protein by consuming protein-rich foods often.

Not only is protein vital for your well-being, but it’s also the most satisfying macronutrient. So taking protein can satisfy you, thereby supporting a healthy body mass.

Luckily, reaching your daily protein requirements is relatively easy if you integrate lots of protein-rich foods into your diet. So let’s look at some of these protein-rich foods.

Protein-Rich Foods

Almonds

Almonds are a nutritious nut rich in important nutrients such as fiber, magnesium, manganese, and vitamin E. In addition, almonds are a rich source of plant-based protein.

Taking almonds can benefit your overall well-being in a couple of ways, such as reducing heart disease factors such as bad (high LDL) cholesterol and blood pressure.

Try including almonds in plant-based meals such as salads and whole-grain bowls to boost your fiber and protein intake.

If you want to add more nuts to your diet, also consider cashews because they are also rich in plant-based protein.

Chicken Breast

Chicken breast is a brilliant pick if you’re trying to increase your protein intake. Apart from protein, chicken breasts are also rich in B vitamins and minerals such as selenium and zinc.

Chicken breasts are also very flexible and easy to prepare. In addition, they are sumptuous in a wide variety of dishes. Therefore try including sliced chicken breasts in salads, soups, and stir-fries to make these dishes more satisfying.

Cottage Cheese

Cottage cheese is a kind of cheese with low calorie and fat content although high in protein. What’s more, cottage cheese is rich in B vitamins, calcium, phosphorus, riboflavin (vitamin B2), selenium, and many other nutrients.

In addition, studies show that cottage cheese is just as satisfying as whole eggs making it an impressive choice for a filling bite or meal.

For instance, you can combine cottage cheese with sliced fruits for a protein-rich breakfast on the go.

Eggs

Whole eggs are among some of the most nutritious foods out there. Whole eggs are good sources of protein that are pretty straightforward about absorption.

What’s more, they are an impressive source of antioxidants, healthy fats, minerals, and vitamins.

For instance, whole eggs are filled with B vitamins, selenium, and vitamin C.

They also have choline, a particularly important component during breastfeeding and pregnancy since it plays a substantial role in growth and development.

Note that egg whites are almost entirely protein, but eating whole eggs offers many more nutrients, such as antioxidants, healthy fats, minerals, and vitamins.

If you’re worried about the high cholesterol levels in egg yolks, understand that plenty of research has debunked the myth that egg yolks are bad for your overall well-being.

On the contrary, several studies have indicated that whole eggs are incredibly good for most individuals and can actually help thwart chronic illnesses.

Ezekiel Bread

Ezekiel bread is distinct from all other kinds of bread. It’s made from organic and sprouted legumes and grains such as barley, lentils, soybeans, spelt, wheat, etc.

Compared to other breeds such as white bread, Ezekiel bread has high levels of fiber, protein, and many other vital nutrients.

So you can try and make a protein-rich toast by adding hummus, lettuce, tomato, and turkey to two slices of Ezekiel bread.

See Also: Keto Bread Recipe

Fish

Fish is an impressive source of protein, and it’s also rich in other vital nutrients such as B vitamins, iodine, and selenium.

As a result, people who incorporate a lot of fish in their meal plans have a lower risk of contracting health issues such as diabetes (type 2) and heart disease.

In addition, fatty fish such as herring have high levels of omega-3 fats, which are vital for your overall well-being, including supporting heart health.

Greek Yogurt

Greek yogurt also called strained yogurt, is a very dense kind of yogurt with massive protein levels.

In addition, Greek yogurt has a velvety texture and is a reliable source of a lot of other nutrients such as B vitamins, calcium, selenium, vitamin A and zinc.

Its somewhat bitter flavor pairs well with both savory and sweet dishes making it a flexible food component.

Therefore you can try incorporating Greek yogurt in baked goods, salad dressings, smoothies, and soups, or simply enjoy it with a garnish of crushed nuts or some fruits.

When purchasing Greek yogurt go for the options labeled ‘no sugar added.’

Lean Beef

Lean beef is an impressive source of animal-based protein. Lean beef is also high in other nutrients such as B vitamins, iron, selenium, and zinc.

Red meat can be a constituent of a healthy diet, but limiting your consumption is best.

Taking massive amounts of red meat has been linked to a higher risk of contracting health conditions such as colorectal cancer.

Therefore try limiting red-meat intake and focus more on fish, plant-based proteins, and poultry.

Lentils

Lentils are among the finest sources of plant-based proteins, making them a top pick if you’re on a vegan or vegetarian meal plan.

In addition, lentils are filled with other vital nutrients such as copper, fiber, folate, iron, magnesium, manganese, and potassium.

Research indicates that individuals who take lentils and other legumes often have a lower risk of contracting health conditions such as heart and liver disease.

Milk

Dairy milk has a bit of virtually all nutrients needed by the human body. Dairy milk is an impressive source of high-quality protein as well as minerals and vitamins such as calcium, phosphorus, and vitamin B2.

A lot of people who are lactose intolerant can’t take milk and other dairy products. So they stay away from all dairy-rich foods.

Luckily there is a range of lactose-free products available in the market, such as lactose-free cheese, milk, and yogurt.

Non-dairy milk substitutes such as cashew and coconut milk can be a good alternative for milk in most instances.

However, they usually have a much lower protein content than milk and don’t comprise the same vital nutrients. Therefore if you’re lactose tolerant, taking milk can be a healthy way to boost your protein intake.

Octopus

Similar to all seafood, octopus is lean and has a low-calorie count. But unfortunately, it has massive amounts of cholesterol, so proceed with moderation.

Otherwise, an octopus has massive iron levels, which is handy in transporting oxygen to various parts of the body.

Iron also plays a crucial role in cell growth and the selenium inside acts as an antioxidant and stops damage by free radicals.

Another nutrient present in octopus is vitamin B12 which is responsible for brain function.

Even shrimp has acceptable protein levels, with an 85-gram serving has 84 calories and 18 grams of protein.

Peanuts

Although people usually consider peanuts as nuts, they are, in fact, legumes. Peanuts are jammed with nutrients such as folate, magnesium, protein, and vitamin E.

Consuming peanut butter or peanuts can help you feel satisfied, thanks to their high protein levels.

Studies indicate that incorporating peanuts into a high-carbohydrate meal can help decrease blood sugar spikes after meals.

For instance, spreading peanut butter on a slice of whole-wheat bread can help you feel satisfied and maintain stable blood sugar levels after meals.

Pistachios

Pistachios are rich sources of fiber which is handy in promoting gut health. Fiber also rallies satiety and, as a result, helps with weight loss and prevents overfeeding.

Pistachios also have high amounts of folate, which is ideal for pregnant women. In addition, these nuts are nutrient-dense and have antioxidant properties that are good for well-being.

Pork

Meats such as pork offer BCAAs (branched-chain amino acids), which are vital in muscle healing. Leucine, in particular, comprises one-third of muscle protein and helps to trigger repair after exercise.

Pork is one of the top sources of Leucine and, as a result, a great inclusion in a post-exercise bite or meal. Chicken, eggs, and lean beef also have adequate amounts of Leucine.

Protein Powders

When you’re pressed for time and can’t whip up a meal, protein powder can be useful.

This is because you can include protein powders such as pea and whey protein in shakes, smoothies, and yogurt to boost protein levels and make you satisfied quickly.

There is a protein powder for virtually all dietary limits and preferences. Pea and whey protein are both top picks for people who need a convenient way to boost their protein intake.

Pumpkin Seeds

Pumpkin seeds are very nutritious and sumptuous. For instance, they’re an impressive source of minerals such as iron, magnesium, phosphorus, and zinc.

In addition, they are packed with plant-based fiber and protein.

So incorporate pumpkin seeds into baked products, oatmeal, salads, and yogurt, or mix them with unsweetened almonds or dried fruit making them a go-to snack.

Quinoa

People consider quinoa to be a grain, but it’s a seed hence why it’s known as a pseudo-cereal.

Quinoa has high amounts of copper fiber, folate, iron, and zinc, in addition to having higher amounts of protein than most other grains and seeds.

Quinoa is often called a complete protein because it comprises all nine vital amino acids that the human body can’t manufacture on its own. But unfortunately, quinoa lacks sufficient amounts of other amino acids such as lysine.

If you’re on a vegan or vegetarian diet and looking to ensure that you’re receiving all nine vital amino acids, consider quinoa.

Regardless quinoa is rich in plant-based protein and sumptuous in meals such as porridge and soups.

Salmon

Salmon is a nutritional powerhouse that massively contributes to overall well-being. Its omega-3 fatty acids are anti-inflammatory and help treat joint aches.

In addition, they help with heart health and neurological repair.

As per a report done by the Department of Health in Washington state, salmon can help correct conditions such as arrhythmia (irregular heart rhythms) and strokes.

Also, you can take wild salmon and other wild fish, which are all rich in protein; their protein composition is equal to that of Alaskan salmon.

Or maybe consume sockeye salmon, which has 23 grams of protein in an 85-gram serving.

Shellfish

Shellfish include clams, oysters, scallops, and shrimp which all have high amounts of protein.

In addition, shellfish also comprise healthy fats and a couple of minerals and vitamins such as B vitamins, iron, selenium, and zinc.

You can enjoy shellfish in recipes such as pasta, salad dressings, and stir-fries, among others.

Tofu

Tofu is an ideal substitute for meat, and it’s utilized in various Indian meals. Apart from protein, tofu also has massive levels of other nutrients such as iron and magnesium.

Similar to other soy products, tofu cuts heart disease by reducing LDL cholesterol and boosting HDL cholesterol.

Turkey Breast

Turkey’s breasts are similar to chicken breasts in a couple of ways. It comprises mostly protein with very small amounts of fat and calories.

Turkey’s breasts also have a high amount of minerals and vitamins such as B vitamins, selenium, and zinc.

Turkey breasts are sumptuous on sandwiches and salads and you can also incorporate them into grain dishes and soups to boost the protein content of your regimen.

Walnuts

Regular consumption of walnuts can help reduce gallstones. Walnuts are rich in copper, which enhances bone-mineral density and thwarts osteoporosis.

What’s more, walnuts have magnesium which helps fight epilepsy.

Walnuts also have polyphenolic properties, which help lessen the inflammatory burden of brain cells and boost inter-neuronal signaling.

See Also: High Protein Recipes

Final Thought

Getting adequate protein daily is vital for well-being. Of course, people have varying protein needs, but experts prescribe that you consume between 0.55 to 0.9 grams of protein per pound of your body weight per day (between 1.2 to 2 grams per kilogram).

Fortunately, there are several protein-rich foods to pick from, including animal and plant-based sources.

Printable High Protein Foods List (PDF)

See Also

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