Protein is very important for our body, for this reason, we should keep the ratio of HIGH PROTEIN FOODS in our everyday meal. Protein plays a very important role in building skin, organs, muscles, hormones and pretty much everything that matters in our body.
Highly respected database from the NATIONAL INSTITUTE OF HEALTH indicates that this improves health in many ways, such as helping you in reducing belly fat, meanwhile increasing your muscle mass and strength.
HIGH PROTEIN FOODS also helps in lowers blood pressure, fight diabetes and various other health issues.
The recommended daily intake for HIGH PROTEIN FOODS is 46 GRAMS FOR WOMEN and 56 GRAMS FOR MEN.
Moreover, many health and fitness experts believe that we need much more than that to function optimally.
Here Is Some Delicious High Protein Foods:
Whole eggs are among the healthiest and the most nutritious foods on the planet, but egg whites are almost pure protein
The protein content of Egg:
35% of calories in a whole egg. 1 large egg 6 grams of protein, with 78 calories.
Almonds are a popular type of tree nut.
The protein content of Almonds:
13% of calories. 6 grams per ounce. (28 g), with 161 calories.
Chicken breast is also another source of rich high protein food. It is very easy to cook and tastes luscious if it is done properly.
- Cottage cheese.
- Greek yogurt.
- Lean beef.
- Pumpkin seeds
- Turkey breast.
- Fish (all types)
High Protein Diet:
As we read above that Protein is incredibly important for good health as we use it in our daily routine. High protein foods are a nutrient that must be consumed every day to meet our body’s needs.
The Dietary Reference Intake for protein is 0.36 grams per pound of bodyweight or 0.8 grams per kilogram.
However, a lot of prove supports a higher protein intake for weight loss and other health benefits.
What is Protein and Why is it Important:
Protein is one of the three macronutrients, along with crab and fat.
In our body, it performs the following roles:
1. Repair and maintenance.
4. Transportation and storage
How Much Protein Should You Eat Every Day:
Based on the Dietary Recommended Intake of 0.36 grams of protein per pound of body weight, or 0.8 gram per kilogram, a 150 pound (68 kg) person would need about 54 grams per day.
How to Follow a High-Protein Diet:
A high protein diet is really easy and can be maintained according to our food preferences and health-related goals.
- Here are a few basic guidelines:
- Keep a food diary.
- Calculate protein needs.
- Change high-quality protein sources.
- Consume well-balanced meals.
A Sample of High Protein Diet Meal Plan:
The sample below provides a hundred grams of protein per day.
Breakfast:3eggs, 1 slice whole-grain toast with 1-tablespoon almond butter and pear.
Lunch: Fresh Avocado and cottage cheese salad and an orange.
Dinner:6-ounce steak, sweet potato, and grilled zucchini.
Breakfast: Smoothie made with 1 scoop protein powder, 1 cup coconut milk, and strawberries.
Lunch:4 ounces canned salmon, mixed greens olive and vinegar and apple.
Dinner:4 ounces grilled chicken
Breakfast: Oatmeal and one cup plain Greek yogurt, with ¼ cup chopped pecans.
Lunch:4 ounces chicken mixed with avocado and bell pepper and peach.
Dinner: All meat veggie chill and brown rice.
Breakfast: Spanish omelet made with 3 eggs, 1-ounce cheese, black olive, and orange.
Lunch: All meat veggie chili and brown rice
Dinner: Lentils and broccoli.
Breakfast: 1 cup of cottage cheese with ¼ cup chopped walnuts, diced apple, and cinnamon.
Lunch:4 ounces of canned salmon mixed with healthy mayo on grain bread and carrot stick.
Dinner: Chicken meatballs with spaghetti and raspberries.
Breakfast: 3 eggs, 1-ounce cheese, and ½ cup diced potatoes.
Lunch: Chicken meatballs with sauce and spaghetti with an apple.
Dinner: 3 ounce Shrimp Fajitas with grilled onions and bell peppers, 1 cup black beans or corn tortilla.
Breakfast: Protein pumpkin pancakes topped with woth1/4 chopped pecans.
Lunch:1 cup plain greek yogurt mixed with ¼ cup chopped mixed nuts and pineapple.
Dinner: 6ounce grilled salmon, potatoes and sautéed spinach.