chicken and Turkey

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White meat is the weakest choice, but if you skip the skin, dark meat can be a good choice. Both chicken and Turkey give you about 25 grams of high-quality protein, B vitamins and selenium. For Sunday dinner, fry an entire chicken, add the rest to Monday’s salad, and fill up Tuesday’s sandwich.

90% (Non-Fat) Meat


Lean meat is a high-quality source of protein and you don’t need much to get the protein you need. Only 3 ounces offer 22 grams of protein along with a healthy dose of iron, zinc and vitamin B12. Check the size of the meat by collecting with grated vegetables or beans

dried beans

These vegetarian proteins are super healthy and you should eat them often. Not only does it give you protein (9 grams per half cup), it is also full of filling fiber, heart healthy folate and energy-producing iron.

red lentils

These vegetarian proteins are super healthy and you should eat them often. Not only does it give you protein (9 grams per half cup), it is also full of filling fiber, heart healthy folate and energy-producing iron.

Low-fat or fat-free milk


Dairy products such as milk, yogurt, cheese and ricotta cheese are sources of lean protein. Be friendly with yogurt, fat-free milk and your favorite fruits for breakfast or snacks on the go. For a tasty, healthy breakfast, lean ricotta, sprinkled with honey drizzle, pumpkin seeds and lemon peel grated to toast all the cereal on top.

Sea Food

Most Americans don’t eat enough fish. The American Heart Association recommends that you aim at at least two 3.5-oz servings per week. Keep light tuna and Alaska salmon boxes in your hand and use them to fill sandwiches, fill salads, or make salmon cakes .

Tofu

Soy is one of the best sources of vegetarian protein. 1/2 cup soy cheese gives you 8 – 10 grams of protein (depending on whether it is soft or Hard), 1 cup of edamame gives 17 grams. Calcium-set tofu edamame contains 8 grams of fiber, while giving a healthy dose of calcium, the bone builder.

Soya

Soy is one of the best sources of vegetarian protein. 1/2 cup soy cheese gives you 8 – 10 grams of protein (depending on whether it is soft or Hard), 1 cup of edamame gives 17 grams. Calcium-set tofu edamame contains 8 grams of fiber, while giving a healthy dose of calcium, the bone builder.

Nuts, nuts and seeds


If you are not allergic to them, nuts and seeds should be found in your diet is something. A Harvard study found that they were one of the most important foods for weight loss. In addition to protein, they are also filled with healthy fats and fibers. Natural peanut or almond paste is an excellent choice to beat your morning toast. For an energy-efficient afternoon snack, throw the pumpkin and sunflower seeds with dried fruit.

Pork fillets

Pork bonfets, beef ribs and beef fillets roast pork is cut without oil. 3 oz. For example, pork chops service gives you 23 grams of protein and B vitamins (thiamin, niacin, B6 and B12) that produce only 23 grams of saturated fat.

Eggs

An amazing, edible egg is a good way to get some protein in your diet. An egg offers 6 grams of protein for only 70 calories. Most of this protein is in egg white, so an easy way to increase the protein content that you mix in the morning (without eating saturated fat or diet cholesterol) is to add an extra egg white. Think outside of breakfast and add a boiled egg to your salad for lunch or pack a boiled egg with a crustacean for a surprisingly satisfying snack.

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