Protein is an important macronutrient. After consumption, protein is broken down into amino acids, which all have specific functions in the human body. Proteins are the building blocks for muscle and aid cell reparation and can be found in all cells of the body, including blood cells, hair, organs, and skin. If the body needs more fuel than is available from carbohydrates and fats, protein can also be a source of energy. Protein also contributes to feelings of satiety, which helps one to avoid overeating. When too little protein is consumed over a long period of time, the body begins to use the existing amino acids in the body, found in bones, muscles, and organs. Fatigue and a depressed immune system can also result from insufficient protein intake.
However, as with all macronutrients, excessive consumption can lead to weight gain as the body can only process a certain amount. Eating too much protein over a period of time can be dangerous, as the kidneys have to excrete waste products produced by proteins (ammonia, urea, uric acid). If too much urea is produced, the kidneys can fail. Fortunately, consuming too little protein is more likely, especially in vegetarian/vegan diets, and this can easily be rectified. Basic guideline amounts for a sedentary person are 0.36g of protein per 1lb (0.45kg) and the maximum the body can use is approximately 0.81g per 1lb. For someone weighing 150lbs (68.2kg), this means an intake of between 54g and 136g a day. An overweight person should take into consideration their ideal weight and calculate from that, as excess fat does not require protein. Below are the best sources of protein-packed foods, easily implementable into a healthy diet.
Protein-Packed Foods #1. Tofu
A versatile vegetarian substitute for meat, tofu is made from pressed soybeans and water. It is high in calcium and uncooked tofu contains 8g of protein per 100g. It is essentially flavorless but has the ability to soak up flavors when cooking or marinating. Tofu can be served in a number of ways, including in a Greek salad, in a stir fry and even in desserts such as cheesecakes. Additionally, it can also be used as a scrambled egg substitute for vegetarians and vegans.
Protein-Packed Foods #2. Nuts, Nut Butter & Seeds
They contain not only high amounts of protein, but healthy fats and fiber too, so they are perfect to include in a balanced diet. Due to the high-fat content in both nuts and seeds, they should be limited to a serving size of between 25g and 40g and for nut butter a maximum of 2 tbsp (32g). Almond and peanut butter have 7g and 8g of protein per 32g serving, but also a lot of fat. Opt for natural versions with no additives if possible. Almonds and pistachios are full of beneficial minerals and contain 21g of protein per 100g. To add variety to breakfast, as well as a tasty crunch, extra nutrients, and flavor, seeds can be sprinkled on top of porridge.
Protein-Packed Foods #3. Eggs
A brilliant source of protein, eggs can be eaten for every meal. An omelet or scrambled eggs on toast are a great way to start the day, as the protein will aid satiety, meaning a mid-morning snack will probably not be necessary. One large 50g egg contains 6g of protein, although it contains 4.8g of fat. The fat content in eggs may be high, but over half of the fat in the eggs is from healthy monounsaturated and polyunsaturated fats. This helps protect the heart by keeping cholesterol at a healthy level. However, as with all foods, they should be eaten in moderation.
Protein-Packed Foods #4. Cheese
Not only are hard cheeses such as Parmesan and Gruyere full of protein (35g and 29g per 100g respectively), cottage cheese is a great source of protein with 11g per 100g and many bodybuilders swear by it as their post-workout snack. Low-fat cottage cheese should be considered as long as the sugar content is low, and the protein is above 10g per 100g serving. The high-fat content in cheese should be taken into consideration and portioned appropriately (a 25-30g serving of hard cheese is usually recommended).
Protein-Packed Foods #5. Beans & Other Legumes
One of the most renowned sources of fiber, beans are also full of protein. They are a food that is easy to include in many meals as they can be eaten in so many ways, and can be served with many other protein-filled foods on this list. Roasted soya beans (edamame) are a fantastic source of protein and fiber with 40g of protein per 100g. They can be eaten as a crunchy, tasty snack as an alternative to nuts, or possibly less healthy products such as crisps, as they are still salty and crunchy. Lentils are a good source of protein for vegetarians, with 9g per 100g.
Protein-Packed Foods #6. Skinless Turkey & Chicken Breast
Low in fat and high in protein, both turkey and chicken breast should be included in every non-vegetarian diet. 100g of turkey breast contains 29g of protein and chicken breast contains 21g. Processed turkey and chicken products should be avoided as they usually have many additives included and the fat content can be substantially higher than it would be if a meal, such as chicken goujons, that was prepared from scratch.
Protein-Packed Foods #7. Red Meat
The most well-known source of protein is beef. The preconception is that beef is high in fat, but 5% and 10% fat beef mince is available for purchase in most supermarkets. 100g of baked mince contains 27g of protein. Beef mince can be served in various ways, including in cottage pies, meatballs and spaghetti bolognese as it is highly versatile. Pork is also high in protein; a typical 185g boneless top loin pork chop contains 40g of protein.
Protein-Packed Foods #8. Yogurt
A healthy dessert or snack, yogurt comes in many different varieties. Greek yogurt is the highest in protein with approximately 10g per 100g. Some yogurt brands are specifically marketed as being high in protein and 0% fat. Low-fat options should be sought out, as long as the sugar content is lower or comparable to the non-low fat version, as fats are necessary for many functions, whereas sugar is created by the body from carbohydrates. Greek yogurt can be served with fruit and nuts for additional health benefits. Normal fruit yogurts usually do not contain much protein, with approximately 3.5g per 100g, together with a high amount of sugar.
Protein-Packed Foods #9. Fish & Shellfish
A well-known source of protein and healthy fats, fish in most forms is high in protein. Canned tuna in brine is a great source of protein with 25g per 100g serving: canned mackerel is comparable with 23g per 100g. Cooked mussels, although less commonly consumed than fish, contain 24g of protein per 100g. As with chicken and turkey, it is preferable to eat unprocessed fish products, as the manufacturing process can strip out a lot of the nutrients. Oily fish, such as salmon and mackerel, are full of omega-3 fatty acids which have a number of benefits, including decreasing the risk of stroke.
Protein-Packed Foods #10. Quinoa
An alternative to rice and cous cous, quinoa (pronounced keen-wa) is classed as a super-food and championed by many health organizations. Cooked quinoa has 4.4g of protein per 100g and is full of fiber, magnesium, and iron. It is also gluten-free and a source of calcium, which is useful for lactose intolerant vegans. Quinoa can be served in many ways, as a generally healthier, wholesome substitute to rice or cous cous. It is often included in salads and stews or served on its own with added vegetables. It is also used in baked goods, such as cakes, brownies, and cookies, to add healthy nutrients.
In addition to the foods listed above, protein shakes can be considered as a supplement. However, eating food is preferable to drinking protein shakes as there are many benefits, naturally occurring nutrients in food, whether it is the necessary minerals in nuts or the healthy, vital fats in fish, which are not found in protein shakes. They are marketed as supplementary to a healthy diet, rather than replacing proper meals. They should mainly be treated as a meal replacement only when necessary or after a hard workout when wholesome protein sources are not available.
Consuming the right amount of protein-packed foods is just one part of a healthy diet and lifestyle. Although it can sometimes be difficult to get plenty of protein into a daily diet, especially when limited by allergies, intolerance or vegetarianism, this article shows that protein is found in many foods which can easily be implemented into every meal. The high-fat content should always be taken into consideration when consuming nuts and dairy. To receive health benefits without any negative repercussions such as weight gain, all foodstuffs should be portioned and eaten in moderation. One should consult a qualified nutritionist for additional information, a personalized meal plan, including macronutrient requirements, as well as general advice on a healthy diet.
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