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You Might Be Ignoring These 5 Simple Protein Sources, But You Shouldn't
27 Jan' 21

You Might Be Ignoring These 5 Simple Protein Sources, But You Shouldn't

 


 

Add these high-protein foods to your grocery list for an invigorating and full meal.

If canned tuna isn't your thing, you might be seeking other high-protein foods that are quick, easy, and versatile. Here are five foods you're probably not getting enough of, along with easy strategies to incorporate into a well-balanced diet.

 

Lentils 

 

Steamed, ready-to-eat lentils are available in many supermarkets, in addition to canned and frozen versions. A one-cup serving contains around 18 grams of protein, 16 grams of satisfying fiber (more than 60% of your daily fiber need), plus a variety of vitamins, minerals, and antioxidants. Toss a large handful of leafy greens with a dressing composed of balsamic vinegar, stone ground mustard, and Italian herb spice for a quick supper. Add lentils, a quarter avocado, and a few tablespoons of pumpkin seeds to the top.

 

 

Hardboiled eggs 

 

While hard-boiled eggs are simple to prepare, you may also buy them already cooked. About 6 grams of protein are found in each whole egg. Furthermore, the contemporary study indicates that the cholesterol in eggs, which is fully contained in the yolk, has little to no effect on blood cholesterol. One study revealed that eating up to three whole eggs per day increased "good" HDL cholesterol and decreased "bad" LDL cholesterol in healthy adults. The yolk also includes the majority of an egg's nutrients, including choline, vitamin D, calcium, iron, zinc, vitamin B12, antioxidants, and omega-3 fatty acids (at least 90% or all).

 

Also read Omelette for protein rich diet 

 

Powdered plant protein 

 

Another processed meal that can be produced using simple, healthy ingredients and utilized in a variety of ways is granola. One scoop of plant protein powder contains at least 20 grams of protein and only a few grams of carbohydrates and fat. Plain, unflavored plant protein powder can be used to boost the protein level of oatmeal and overnight oats, banana pancakes, savory soups, and cauliflower mash, in addition to being whipped into smoothies.

 

Beans 

 

If you don't have a can opener, as many millennials don't, seek for beans in shelf-stable, tear-open cartons. Organic vegetarian baked beans have about 12 grams of protein and fiber per cup. Serve beans with steamed frozen broccoli coated in jarred dairy-free pesto for a quick supper. Pair them with a fresh garden salad and a balsamic vinaigrette made with EVOO.

 


Greek yogurt 

 

Grass-fed Greek yogurts, both plant-based and dairy-based, can be rich sources of ready-to-eat protein. One solitary container of a plant-based variant has 11-14 grams of protein, depending on the brand. Plain Greek yogurt is versatile in that it can be either sweet or salty. Add fresh fruit, nuts, or seeds, a drizzle of maple syrup, a dash of cinnamon, and a sprinkle of fresh-grated ginger to make a sweet version. Toss sliced cucumbers, tomatoes, and a little red onion with garlic, fresh dill, red wine vinegar, sea salt, and black pepper for a savory alternative.

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