10 tasty protein-rich food you should add in your meal

For healthy muscles, bones, and regulating hormones, protein is the essential resource that repair and create new tissues and cells in the body. However, protein is recommended for children too, depending on age.

Recent studies also demonstrate that eating the best amount of protein can naturally reduce weight and keep people fit and healthy all day. Even it is said that a meal rich with protein can easily diminish body issues especially high sugar, low blood pressure, cardiovascular health and more.

According to the RDI, the ideal intake of protein for men should be 56 grams and 46grams for women.

If you are one who needs to be fit and smart then ready your meal with the following food items.

  1. Eggs

When it comes to having protein, eggs are almost on the top of the list. Eggs contain 6grams of protein along with 78%calories, Zero sugar, and 8% fat. Eggs are not just about getting protein, yet it is a rich source of antioxidants, vitamins, minerals, and healthy fats.

  1. Broccoli

Broccoli is a healthy resource of protein, minerals, fibre, vitamin b12 and vitamin K. Usually, It works wonder for people who are losing weight. As compared with other vegetables, broccoli has high protein amount. One cup of chopped broccoli has 3 grams of protein, 1% fat, 9% fibre, and zero cholesterol.

  1. Shrimp

Shrimp is the best seafood that comes with high nutritional values such as seafood protein and omega-3 fatty acids. A 3-ounce of shrimp has 20 grams of protein, 12% fat, 12% fibre, and 20% calcium.

  1. Lean Beef

It is low carb diet enriches with protein, nutrients, and vitamins. One 3-ounce of lean beef has 25grans of protein, 14% fat, and zero carbs.

  1. Lentils

Lentils are rich in protein, magnesium, fibre, iron, and many nutrients. These are plant-based protein and a vital source of protein to both vegetarian and non-vegetarian people. Half cup of cooked lentils has 12grams protein, 150 calories, zero sugar, and, 9% carbs.

  1. Pumpkin seeds

Many people this food item, but it is an ideal source of protein. Pumpkin contains high protein seeds that work great to accomplish the requirements of nutrients and fibre of the body. Its one-fourth cup has 8.48 grams of protein, 6.15 grams carbs, 4.14 grams iron, and 1 game magnesium.

  1. Chicken Breast

It is yet another ideal source to get a high protein. It is delicious and easy to cook food item. One roasted chicken breast has 53grans of protein, 1.5gram total fat, 23% cholesterol, and 120 calories.

  1. Fish

Fish had omega-3 fatty acids and high nutrients that fulfil the protein requirement of the body. It is highly great and best to eat for all ages. One fish has 22grams of protein, 2% fat, 0% carbs, and 90 calories.

  1. Greek Yogurt

It comes in a creamy texture that can be used in many dishes for topping or adding taste. It’s one cup has 17 grams of protein, 17% fat, 3-gram sugar, and 87 calories.

  1. Peanuts

These are high in protein, magnesium, and fibre. People mostly consume it as peanut butter form with bread that gradually increases its protein content. One big cup of butter has 8 grams of protein, 2-gram fibre, 2% iron, and 200 calories.

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