What are the 3 Best Protein Foods?
, by Sandesh Prasannakumar, 7 min reading time
Introduction
While the idea of protein intake is a significant part of one’s diet, not all foods are the same. While some types of food are rich with grams of protein in a serving, others have very little of the nutrient. If one wants to consume a diet high in protein or ensure that they get enough of this macronutrient, one should concentrate on foods that are rich in protein and possess adequate quantities of the nutrients. In this article, we will also be highlighting the 3 of the best high-protein food sources that you can include in high-protein diets.
Chicken Breast
Claiming the number one spot on our list of high-protein foods is chicken breast – it’s a beloved staple in many households and for a good reason, too. According to the information given in the nutritional value chart, a 3-ounce cooked chicken breast contains 26 grams of protein. However, chicken breast also has other nutrients such as B vitamins, selenium, phosphorus and vitamin B6. The portion of lean is also very low in fat and calories, and it has approximately 140 calories per 3-ounce serving. This is why chicken breast should be included in any recipe that incorporates it in salads, wraps, sandwiches, stir fry as well as protein boxes. The food is a staple high-protein food and is ideal when it comes to the preparation of high-protein meals.
Some easy ways to prepare and enjoy chicken breast in high protein meals are:
- This has been prepared using a grill and baked chicken on a bed of salad.
- Chicken with vegetables can be either in the form of wraps or sandwiches.
- Chicken salad en avant filled with avocado.
- Here is a meal that is very healthy and satisfying: chicken stir fry with vegetables over cauliflower rice.
Whether grilled, baked, boiled or stir-fried the best part of the chicken has to be the chicken breast because it offers some of the highest quality, tastiest protein sources for your high-protein meals.
Greek Yogurt
In fact, Greek yoghurt has more protein than nearly any other type of dairy, it contains roughly 20 grams of protein per serving, which is around 6 ounces. This makes it one of the best additions to dairy meals, especially when in a quest to enhance the daily protein uptake. Also, the Greek yoghurt is packed with the right amount of protein and carbohydrates and has low sugar content. It contains calcium, iodine, and Vitamin B12.
There are so many ways to eat Greek yoghurt as part of high protein meals, including:
- Breakfast parfaits, pieces of fruits mixed with nuts and grains.
- Apples are enjoyed by many people and can be eaten with berries and almond butter for a protein-based snack.
- Instead of oil or mayo, the following recipes serve as the base for salad dressings.
- Used when blended with smoothies to enhance the quality of the food.
Based on the nutritionist and yet a versatile product, greek yoghurt should be added to the shopping lists of the high protein diet followers.
Cottage Cheese
To an extent, cottage cheese might not sound like something very exciting, but it’s actually a great source of protein to which not much else has been added. A single serving of low-fat cottage cheese contains a surprising amount of protein – 28 grams in just one cup (4). You can make cottage cheese into your perfect pre or post-workout snack, especially when taken with fruits. It is also having a fair amount of calcium, and vitamin B12 is also present in it.
Some easy ways to fit more cottage cheese into your high-protein meals include:
- Spreading cottage cheese on top of toast or using berries as toppings
- You can include it in oatmeal or overnight oats, for example.
- Eggs can be enjoyed on their own, but to make for a more satisfying and healthier breakfast or snack, it’s best to have it with avocado toast.
- It could replace ricotta in lasagna and other recipes where people use this cheese.
Cottage cheese isn’t very fancy, and it might not even be appetising to some, but it sure flexes great nutritional value and counts as one of the best sources of protein. Include it often on high-protein meals that can just as well use an addition that is in the dairy category.
Conclusion
When trying to adhere to the high protein regime, make certain to always have on hand some chicken breast, Greek yoghurt, and cottage cheese. Three high-protein foods that can top up your meals with an additional 25 to 30 grams of protein include: Don’t be afraid to get cheesy with their inclusion into snacks, meals, desserts and even accompaniments – the possibilities with high protein are endless. Persist with these leading sources with sufficient vegetables and intelligent carbs to achieve decent high-protein meals consistently.
