Top 10 High-Protein Foods.A high-protein diet can help you maintain a healthy weight and boost your metabolism. It’s also essential for building muscle and maintaining healthy immune function, among other benefits.
You can get protein from a variety of foods, including meat and poultry, seafood, eggs, legumes, nuts and seeds. If you’re a vegetarian, you’ll find plenty of plant-based options to add to your diet, too!
- Eggs
Eggs are packed with protein, and the eggs’ yolks also contain vitamins A, D and B12, plus choline, which improves cell functioning.
Eggs are a great source of protein for breakfast and can also be used as a binder in cooking. For example, eggs are a great binding agent for meatloaf and croquettes.
- Lean Meat
Adding lean meat to your diet can help lower your cholesterol, blood pressure and risk of heart disease. Research also suggests that it reduces your risk of cancer.
To make your meals more healthful, look for cuts of meat that are at least 90% lean and cut off any visible fat before cooking. Avoid fatty beef, organ meats and high-fat poultry.
- Lentils
Lentils are a great addition to your diet as they provide a good source of protein, minerals, fiber and other important nutrients. They are also a rich source of antioxidants, polyphenols and vitamin A.
They are very versatile and inexpensive, so they can be used in a variety of dishes. They are also a quick and easy way to add heartiness to soups, stews and salads.
- Nuts
Nuts are high in protein and healthy fats and can be used in a variety of dishes. They add a flavorful and nutritious punch to smoothies, soups, and entrees.
They can also help you lower your cholesterol and blood pressure. However, be sure to choose unsalted nuts over roasted or flavored varieties that are often salted and high in sodium.
- Seeds
Adding seeds to your cooking is a great way to boost nutrition. These nutrient-dense foods are high in omega-3 fatty acids, protein, fiber and many other nutrients that can help reduce your risk of heart disease.
Sunflower, pumpkin and sesame seeds are particularly healthy. They contain antioxidants, manganese, iron, phosphorus and magnesium. They can be roasted and added to salads, soups, juices and smoothies.
- Dairy
Dairy is a rich source of nutrients for your body. It provides protein for muscle growth, calcium for bone health and vitamin D to keep your bones strong.
It also helps your body rehydrate after exercise by replacing fluid and electrolytes in the right balance. It may even reduce your risk of heart disease and type 2 diabetes.
- Fish
Fish is a wonderful source of protein, and it’s also an excellent source of omega-3 fatty acids. These are essential fats that have been linked to many health benefits, including reduced risk of heart disease.
Fish can be cooked in a variety of ways, and is especially good when paired with other vegetables and grains. It can be baked, fried, seared or grilled.
- Vegetables
Adding vegetables to your meals is one of the best ways to get your daily dose of vitamins and minerals. They’re a great source of fiber, potassium and folate.
Vegetables can be used in a variety of cooking methods, from boiling to roasting and grilling. By heating quickly, they can cook thoroughly and preserve their nutrient content.
- Beans
Beans are a protein-rich vegetable and nutrient-rich meat substitute. They’re a good source of fiber and help lower the risk of diabetes, high blood pressure and heart disease.
They also contain a variety of nutrients that are concentrated in the vegetable group, including folate and potassium. They’re low in saturated fat, sodium and cholesterol.
- Cheese
Cheese, a nutrient dense food, contains many beneficial health benefits. Consuming it in moderation can help prevent heart disease, high blood pressure, and obesity.
Cheese is a protein-rich food that is packed with amino acids and minerals like calcium, potassium, and magnesium. It also contains probiotics, which are essential for healthy digestive systems.