Experts always recommend adding protein-rich foods every day to maintain active energy. Every part of the body needs a constant supply of protein to maintain its function. What foods are proteins in?
Scientific studies show that high-protein, low-calorie foods improve health in many different ways such as helping you lose weight, reduce belly fat, increase muscle mass, increase strength, endurance, decrease blood pressure, fight diabetes…
The recommended daily intake (RDI) for protein is 46g for women and 56g for men. Here is a list of 10 high-protein foods and 3 protein-rich menu templates to help you quickly own healthy skin and a desired figure.
12 healthy low-calorie protein-rich foods
- Protein-rich foods: Eggs
Protein-rich foods: omelets
Eggs are a high-protein, low-calorie food that is often considered a very effective weight-loss food.
Many people are concerned that eating large amounts of eggs, especially egg yolks, can increase cholesterol – a risk factor for cardiovascular disease. However, there are no scientific studies that prove a link between eating large amounts of eggs and heart disease. According to nutritionists, you can eat 3 eggs a week without any health problems.
2. Fatty fish is a protein-rich food
The omega-3 fatty acid content of fatty fish is a useful source of protein. Protein helps build muscle, while omega-3 fatty acids have an anti-inflammatory effect on the body. This combination increases the body’s metabolic rate.
Eating fatty fish such as salmon and tuna will help you control inflammation and weight gain. Omega-3 acids also reduce the risk of heart attacks and other cardiovascular diseases, as well as promote brain function.”
3. Chicken breast
Chicken breast is a protein-rich food
What foods contain protein? Chicken breast is a low-calorie, protein-rich food. In addition, the body usually needs more energy to digest chicken, so it also burns more calories. This is good for weight loss. This is why boiled/steamed/sautéed chicken breast is always the most present in many people’s weight loss menu.
4. Lean beef is a protein-rich food
There are about 36 grams of protein in 100 grams of beef. Therefore, beef can also be considered as the food that provides the most protein.
In addition, beef contains high amounts of iron, calcium, zinc, potassium, vitamins A and C, B vitamins …… and other nutrients that help improve health or build muscle.
5. Protein-rich foods. Shrimp
If you are looking for low-calorie protein-rich foods, shrimp is definitely a perfect choice.
There are 21 grams of protein for every 100 grams of this food, and shrimp also contains other valuable nutrients such as selenium, vitamin B12 and omega 3, which help regenerate energy and keep your body healthy.
6. Beans and seeds are protein-rich foods
Seeds are a good choice to help you shape your body. In 100 grams of seeds will contain 33 grams of protein. Groups of protein-rich seeds and legumes can mention pumpkin seeds, sunflower seeds, cashews, walnuts, peas, green beans, lentils, black beans, almonds ……
Most of the above mentioned legumes and seeds are rich in nutrients and contain high amounts of vitamins A, E, C, K …… are vitamins that are good for the skin and also help to brighten the eyes and improve the clarity of the brain.
7. Milk and dairy products
Milk is a food rich in protein. Milk has a high nutritional value and is a high protein food. About 28.5 grams of milk will contain 1 gram of protein. In addition to providing vitamins and minerals, milk provides energy and helps repair body tissues.
Each of us should drink at least one glass of milk a day. Or you can replace plain milk with more delicious products such as cheese, ice cream, yogurt and other dairy products.
8. Broccoli is a protein-rich food
Cauliflower is a protein-rich food
Broccoli (also known as cauliflower) ranks first among vegetable protein-rich foods among vegetables and fruits that contain high amounts of fiber and good-for-you vitamins.
With 3.2 grams of protein in 100 grams of broccoli, it is much higher than most vegetables.
In addition, there are many delicious and nutritious dishes made with this broccoli, such as boiled, steamed, fried, stir-fried or stewed with meat and fish, depending on your preference.
9. What food has protein in it: bananas?
This tropical fruit is not only good for digestion, but also contains a high amount of protein, making it an essential part of your daily menu.
There are 4 grams of protein in every 100 grams of bananas. You can use bananas after every meal, or combine them with milk or fruit salad.
10. Sweet potatoes are a protein-rich food
Protein-rich food: sweet potatoes
Sweet potatoes will contain 5.4 grams of protein per 100 grams. Sweet potatoes contain a lot of fiber, protein, vitamin A and complex carbohydrates, which is why this food is always added to the menu of those who want to lose weight and stay in shape.
However, to maximize the nutritional value of sweet potatoes, you should only eat them steamed, boiled or baked whole, not sliced, fried or soaked in sugar.
11. Foods high in protein. Brussels sprouts
This is one of the protein-rich foods you can’t miss. At first glance, this vegetable looks a bit like broccoli, but in a much smaller size. Brussels sprouts contain a lot of fiber, vitamin C and many other healthful nutrients.
12. Ezekiel Bread
Unlike other types of bread, Ezekiel bread is made from protein-rich ingredients, i.e.: organic whole grains and seeds, wheat, soybeans, etc. Therefore, Ezekiel bread contains a high amount of protein , fiber and healthy nutrients.