Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Make sure to buy fresh, healthy food choices to ensure the maximum benefits of high quality protein. If you eat every meal with a bit of protein you’ll feel less hungry throughout the day and be less tempted to overeat or snack on junk food. You’ll also notice your energy levels rising and if coupled with exercise, you’ll eventually have tone, lean muscles.
High quality protein is important in any diet and with so many choices of protein to choose from, the meal possibilities are endless.
High Protein Foods
Beans: One half cup of beans contains as much protein as an 80g steak!
Beans are a cheap, easy solution to just about any meal.
Try black beans in a wrap for lunch or a side of butter beans with your dinner.
Eggs: One egg contains 6 grams of protein.
Eggs also contain many vital vitamins and minerals and all of the essential amino acids.
An egg over-easy is a great breakfast or try a poached egg with spinach for dinner.
Dairy: Milk, cheese, and yoghurt are all protein rich foods.
Milk contains about 6.3 grams of high quality protein! Dairy products also contain calcium, which is great for strong bones and teeth.
Add milk or yoghurt to a smoothie and have some cubes of cheddar cheese as a snack - cheddar contains 25 grams of protein for every 100 grams.
Seafood: Seafood is a great way to get healthy, high quality protein.
Fish such as salmon contain Omega-3 Fatty Acids, which are great for the heart and brain.
Try salmon with brown rice and kale for an extremely healthy, protein charged dinner.
Poultry: Lean white meats such as chicken (without the skin) are high in protein, low fat foods.
Either a chicken sandwich or a chicken salad would be a perfect lunch to get you through the rest of the day without being hungry.
Soy: Soy is a great form of protein for vegans or vegetarians.
Studies have shown that 25 grams of soy protein can reduce the risk of heart disease.
Try edamame beans as a pre-dinner snack or a glass of soy milk in the morning with breakfast.
Beef: A lean cut of beef is an excellent source of high quality protein.
Beef contains about 25 grams of protein and has zinc, iron, and vitamin B12.
Try a lean cut of beef with crisp iceberg salad or oven roasted potatoes.
Do you know your protein needs?
Click here to use our handy BMI and protein calculator: