7 Protein Rich Foods That Should Be A Part Of Your Diet

Whether you are into building your muscles or lead a life with just enough exercise like walking or jogging, you know that your bodyneeds proteins to strengthen and repairthe muscles. Proteins are known as the building blocks of your body because every cell requires them for their normal functioning.

A balanced diet should provide your body with enough proteins for the day. The Recommended Dietary Allowance (RDA) of protein is 0.8 grams per kilogram of body weight.

# Shrimp

If you are not allergic to shellfish, shrimps may be a good substitute for the usual chicken recipes. 100 grams of raw, jumbo shrimps contain about 24.71 grams of proteins, which is quite high. Shrimps are believed to be high in cholesterol levels, therefore, if your cholesterol levels are on the high end, you may want to skip the shrimps.

Tip: Cook some shrimps using some seasoning of your choice and make your own seafood salad for lunch. It would be a wise decision to avoid cooking them in butter. Instead, use a low-fat vegetable oil to cook your shrimps.

# Greek Yogurt

Yogurt is known to promote gut health because of its ability to balance the good and bad bacterial environment in the body. Greek yogurt is also a good source of protein. 100 grams of plain, nonfat Greek yogurt contains about 10.19 grams of protein.

Tip: Havea bowl of yogurt with fresh fruits like strawberries and blackberries or any other fruits of your choice for breakfast.

# Beef

If you are a meat lover and cannot get enough proteins every day because you are bored of chicken, then you can definitely switch to some beef for a change. About a 100 grams of ground beef contains 19.42 grams of protein.

Tip: Have a bowl of beef noodle soup for dinner consisting of stewed or braised beef, beef broth, vegetables, and some Chinese noodles.

# Cottage Cheese

This may not be like the usual cheese you would love, but there is no denying that cottage cheese is a healthy food rich in proteins. A cup of cottage cheese (approximately 240 grams) contains about 24 grams of proteins. This cheese is rich in a particular type of protein called casein protein. This protein releases amino acids slowly into the body and is very effective for muscle growth.

Tip: You can add grated cottage cheese to your salad for lunch or dinner. You can also add cottage cheese cubes with other vegetables and make curries if you arefond of Indian cuisine.

# Turkey Breast

Turkey breast is another excellent choice of meat instead of chicken. 100 grams of turkey breast contains about 18.64 grams of proteins. Turkey skin is quite high in fat. Therefore, skinless turkey meat is recommended for better health. Turkey meat is high in sodium content – 100 grams of turkey breast contains 780 milligrams of sodium. Therefore, if you have blood pressure issues, consult a doctor to know if turkey meat is safe for you or not.

Tip: Always stick to organic turkey meat. You can roast turkey breasts and have some boiled vegetables to go with it. You can also have roasted turkey with a yogurt sauce. You can also have a healthy turkey sandwich with your favorite vegetables.

# Tuna

Fresh yellowfin tuna is another healthy source of proteins you can include in your daily diet. 100 grams of this fish contains 24.40 grams of proteins, which is a high number. So, if you are tired of the usual red meat you depend on for your daily proteins, try to go for this seafood.

Tip: You can always have tuna salad – tuna fish with some low-fat mayonnaise and some vegetables of your choice. You can also have tune fillets grilled with some vegetables for lunch or dinner.

# Tofu

Tofu is a soy product and if you want to limit your meat intake but at the same time don’t want to compromise on your protein intake, then tofu may be a good choice. 100 grams of fried tofu contains 18.82 grams of proteins.

Tip: Tofu can be grilled or fried and can be eaten with vegetables that are seasoned well. Soft tofu can be used insoups. Tofu can also be made into sausages and burgers and may work well as a substitutefor the ones made of meat.