Whether you want to lose weight or gain muscle, a high-protein diet can help get you there faster. Protein is an essential part of the human diet; it helps repair muscles, strengthens bones, and even helps your body produce essential hormones and enzymes.
It can be tricky, however, to meet your daily protein requirements (about 0.8-2 grams of protein per kg of body weight for a healthy adult). So, we’ve put together a list of some high-protein foods that will help kickstart your weight loss journey or help you with your gym gains.
Healthy High-Protein Foods to Add to Your Grocery List
| Food | Protein (per 100g) | Key Nutrients | Health Benefits |
|---|---|---|---|
| Chicken Breast | 31g | Selenium, B vitamins | Improves thyroid regulation, cardiovascular and immune health |
| Salmon | 20g | Selenium, B vitamins, Omega-3, Phosphorus | Reduces cardiovascular risk, supports bone health |
| Large Egg | 13g | Vitamins A, B, D, E, Selenium, Phosphorus | Supports heart health, rich in essential vitamins |
| Lean Beef | 26g | B vitamins, Zinc, Iron, Selenium | Lower levels of bad cholesterol, supports immune system |
| Kefir | 9g per cup | Probiotics, Calcium, Phosphorus, Magnesium, B vitamins | Enhances gut health and digestion |
| Cottage Cheese | 11g | Selenium, Sodium, Phosphorus, Calcium, Folate | Ideal for weight loss or muscle-building diets |
| Lentils | 9g | B vitamins, Iron, Potassium, Zinc, Folate, Fibre | Promotes healthy gut and bowel movements, supports heart health |
| Chickpeas | 19g | Fibre, Folate, Iron, Zinc, Manganese | Supports bone health, weight management, blood sugar regulation |
| Greek Yoghurt | 10g | B vitamins, Vitamin A, Phosphorus, Potassium | May reduce weight gain, supports muscle strength |
| Edamame | 11g | Iron, Magnesium, Phosphorus, Calcium | High in antioxidants, supports heart and bone health |
| Quinoa | 8g per cup | Manganese, Phosphorus, Iron, Folate, Zinc, Magnesium | Low glycemic index, supports blood sugar regulation |
| Pistachios | 20g | Protein, Fibre, Antioxidants, Potassium, Vitamin B6 | Supports heart health, blood sugar regulation |
| Pumpkin Seeds | 19g | Protein, Healthy fats, Antioxidants, Magnesium, Zinc | Supports heart, digestive, and reproductive health |
| Tempeh | 19g | Proteins, Probiotics, Calcium, B vitamins, Magnesium, Manganese | Low in carbohydrates, supports digestive health |
What Protein Source is Best?
The “best” protein source can vary depending on individual health goals, dietary restrictions, and personal preferences. Here’s a brief overview to help determine which might be best for different needs:
- For Muscle Building and Recovery: Chicken breast, lean beef, and Greek yoghurt are excellent choices due to their high protein content and essential amino acids which aid in muscle repair and growth.
- For Heart Health: Salmon, due to its omega-3 fatty acids, and lentils or chickpeas, for their fibre and plant-based proteins, are beneficial for maintaining a healthy heart.
- For Weight Loss or Management: Foods like cottage cheese, Greek yoghurt, and eggs can be beneficial due to their high protein content which helps in satiety and reducing overall calorie intake.
- For Overall Health and Well-being: Diverse sources such as quinoa, edamame, and tempeh offer not only protein but also a variety of other nutrients such as fibre, vitamins, and minerals.
- For Bone Health: Foods rich in calcium and phosphorus like salmon and dairy products (kefir, Greek yoghurt) support bone strength.
- For Digestive Health: Fermented products like kefir and tempeh are rich in probiotics which promote a healthy gut microbiome.
Remember, the best approach often involves consuming a variety of protein sources to ensure a well-rounded intake of essential amino acids and other nutrients. Always consider personal dietary needs and consult with a healthcare provider or a dietitian to tailor dietary choices to your specific health conditions and goals.
When you’re planning your meals to amp up your protein intake, there’s a whole array of options to explore, both from animals and plants. Don’t feel tied down to just one! Mixing it up with different protein sources ensures you’re getting all those essential amino acids your body needs to thrive.
And here’s a tip: spread out your protein intake throughout the day. For brekkie, try some Greek yogurt topped with fruits and nuts, and for dinner, maybe some grilled chicken breast with a side of rice. By spacing out your protein consumption, your body can make the most of it, rather than overwhelming it all at once.
Explore in more detail
- A Beginner’s Guide to the High-Protein Diet
- Best High-Protein Snacks for Weight Loss, Muscle Gain, & Satiety
- Highest Protein Vegetables
- Top High-Protein Meal Plans for a High-Protein Diet
- High-Protein Diet Tips for Beginners
- 10 Cheap Ways to Add Protein to Your Breakfast
- High-Protein Diet for Weight Loss: What Does Research Say?
- High-Protein Diet Side Effects and Risks