Protein is a key part of a balanced diet but people accomplished it by filling more fat and calories in their diet. Lean protein proves highly beneficial for the human body in different ways like build muscle, reduce the risk of cardiovascular disease, help in weight management, increase metabolism, etc. Fortunately, in the market, you can find different lean protein sources that can help in meeting the daily quota of your protein. The daily protein and calories need of the person is depend on its, age, weight, sex, and height, and activity level.
Protein plays a vital role in building and maintaining muscle and tissues as well as support in regulating the different body processes. It also helps in making you feel satisfy and manage your weight.
Lead protein food options you should include in your diet
- White fleshed fish
Most white-fleshed fish are an excellent source of lean protein and provide around 3 grams of fat and 20-25 grams of protein. You can add lean white fish like haddock, halibut, orange roughy, etc. in your diet to get lean protein. On the other hand, darker fishes like coho or sockeye salmon are enriched with omega 3 fat. It is good to include both types of food in your diet.
- Plain Greek Yogurt
As compared to regular yogurt packs, Greek yogurt provides more protein of 15-20 grams in one serving of 6 ounces. It happens because Greek yogurt comes in a concentrated product with more protein which is thicker and creamier. If you want to get the least calories and fat then you should choose plain and nonfat Greek yogurt which contains 100 calories per 6 ounces serving.
- Beans, Peas,
Beans and peas are good sources of plant-based protein that contain a high amount of fiber, phytates, and folate. It is highly beneficial in reducing the risk of heart health, high blood pressure, and some type of cancer. Pulses contain a few essential amino acids which are the building blocks of protein in your body. By eating other plant protein sources like grains, or nut you can fill this protein gap.
- Broccoli
This is a healthy vegetable enriched with vitamin C, K, fiber, and potassium. Broccoli is also enriched with bioactive nutrients that help in preventing the risk of cancer. One cup of 96gms chopped broccoli can provide you with 3 grams of protein and 31 calories only. As compared to other vegetables, broccoli is high in protein.
- Lentils
It is a type of legume enriched with fiber, potassium, copper, iron, magnesium, and other nutrients. Lentils are considered one of the best sources of plant-based protein and the ideal protein option for vegans. By taking one cup (198 grams) of boiled lentils you can get 18 grams of protein and 230 calories.
- Lean beef
Lean beef contains two grams of more saturated fat as compared to skinless chicken breast. It is enriched with protein as well as contains vitamin B12, zinc, iron, and other essential nutrients. Beef is an ideal option for those who are on a low-carb diet.
- Pumpkin seeds
These are edible seeds called pumpkin seeds. They are enriched with various nutrients like magnesium, zinc, and iron. In 28 grams of pumpkin seed, you can get 9 grams of protein and 158 calories. Other high-protein seeds you can add to your diet include sunflower seeds, chia seeds, and flax seeds.
These are some food options you can include in your diet to fulfill your protein requirements naturally.
