Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes.
So I created a list of my favorite high protein food.
1/ EGGS
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Protein Payout: 1 egg, 85 calories, 7 g protein
Eggs might just be the easiest, cheapest and most versatile way to up your protein intake. Beyond easily upping your daily protein count, each 85-calorie eggs packs a solid 7 grams of the muscle-builder! Eggs also boost your health: They’re loaded with amino acids, antioxidants, and iron.
2/ BEANS
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Protein Payout: 1/2 cup, 109-148 calories, 7-10 grams of protein
Beans are good for more than just your heart. They’re loaded with proteins, antioxidants, vitamins and minerals that can benefit your brain and muscles, too. Not to mention, they digest very slowly, which can help you feel fuller, longer, and fuel weight loss efforts without causing feelings of deprivation.
3/ LENTILS
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Here are some pretty amazing proportions: One cup of lentils has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and studies have shown that they speed fat loss.
4/ PEANUT BUTTER
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Protein Payout: 2 tablespoons, 191 calories, 7 grams of protein
This creamy spread is downright addictive. While eating too much peanut butter can wreak havoc on your waistline, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats.
5/ CHICKEN
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Protein Payout: 3 oz. cooked breast, 142 calories, 26 g protein
A 3 oz. cooked chicken breast contains only 142 calories and 3 grams of fat, but packs a whopping 26 grams of protein — more than half of the day’s recommended allowance.
6/ CHIA SEEDS
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Protein Payout: 1 oz, 138 calories, 5 g protein
While eating a serving of salmon every day isn’t exactly convenient, sprinkling chia seeds are among the most highly concentrated sources of omega-3s in the food world—into smoothies, salads, cereals, pancakes or even desserts is as easy a diet upgrade as you can get.
7/ ALMONDS
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Protein Payout: 1 oz, 164 calories, 6 g protein
Think of each almond as a natural weight-loss pill. Combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil.
THANK YOU FOR YOUR TIME !
