If you’re trying to lose weight, or just eat healthier, protein is one of the most important nutrients to include in your diet. Protein helps build and repair muscles and other body tissues. It also provides energy for growth and development during childhood as well as adulthood. The recommended daily allowance (RDA) for protein is 46 grams for women ages 31-50 years old, 38 grams for men ages 31-50 years old and 71 grams for men over 51 years old. Protein can be found in almost every food group but some foods are higher in protein than others!
Lean Chicken Breast
Chicken breast is a good source of protein and is low in fat. It’s also rich in vitamin B6, selenium and niacin (B3). Chicken breast provides you with some of the nutrients you need to build new cells and produce energy from food. Chicken breast also contains riboflavin (B2) and thiamin (B1).
Lean Pork Chops
Lean pork chops are a great source of protein, and they can be cooked in many different ways. Lean pork chops can be grilled, baked or sauteed. They can also be seasoned with spices such as sage and thyme, which will add flavor without adding fat. Pork is a very versatile meat that pairs well with many different types of vegetables or grains like rice or pasta.
Tuna
Tuna is a great source of protein and omega-3 fatty acids, making it a healthy addition to your diet. Tuna has plenty of selenium, an essential mineral that supports thyroid function and immune health. It also contains good amounts of zinc and vitamin E as well as some B vitamins. Because tuna is low in mercury, it’s considered safe to eat regularly by the Environmental Protection Agency (EPA) and FDA. The EPA recommends eating 12 ounces (two average meals) per week of fish that are lower in mercury than albacore tuna or trout–this includes salmon, shrimp or other shellfish or fish with low levels like cod and halibut.
Beef
Beef is a good source of iron and zinc. Beef is also high in protein. Beef is a good source of vitamin B12, which helps you make red blood cells and keep your nervous system healthy. Vitamin B6 helps the body make proteins, break down carbohydrates into glucose (sugar), and create DNA.
Firm Tofu
Tofu is a great way to get your protein. It’s made from soybeans, which are high in protein. Tofu contains 9 grams of fat and only 1 gram of saturated fat per serving. It also has no cholesterol! Tofu has many other health benefits: it’s high in iron and calcium, magnesium, potassium and sodium–all with very little sodium content compared to other foods. This makes it perfect for those looking to lower their blood pressure or lose weight since most people consume too much salt every day (2/3rds of Americans’ daily intake comes from processed foods). Plus there are many different types of firm tofu available at most grocery stores these days including extra firm varieties that can be used as an alternative to meatloaf when prepared properly!
Lentils
Lentils are an excellent source of protein and healthy fat, with a low amount of carbohydrates. They’re also high in fiber, which helps you feel full longer and promotes regular bowel movements. Lentils contain very few calories, so they’re great if you’re trying to lose weight or maintain your current weight while eating fewer calories than usual.
Low-Fat Yogurt
Low-fat yogurt is a good source of protein and calcium. It’s also high in probiotics, which are beneficial bacteria that help keep your digestive system healthy. Yogurt can be a healthy snack on its own or used as an ingredient in smoothies or parfaits.
Grated Parmesan Cheese
Parmesan cheese is a hard, granular cheese that is made from cow’s milk. It has a sharp flavor and can be grated or shaved into thin sheets. Parmesan cheese is a good source of protein, calcium, and phosphorus. The average serving (1/4 cup) contains 8 grams of protein and 4 grams of fat–mostly saturated fat or “bad” cholesterol–as well as some sodium (about 100 milligrams). If you consume too much sodium in your diet over time it can cause water retention which will make you bloated around the midsection; so eat this high-protein food in moderation! You can use Parmesan cheese on pasta dishes such as spaghetti carbonara or baked ziti; salads such as Caesar salad; soups like minestrone soup; pizza toppings such as Margherita pizza with tomato sauce topped off with fresh basil leaves plus mozzarella cheese melted under heat from an electric broiler until bubbling hot throughout its surface area before removing from heat source without burning off any excess liquid inside pan underneath); even sandwiches like grilled ham sandwich dipped into egg batter followed by baking process in oven at 350 degrees Fahrenheit until golden brown color appears on both sides (or microwaved briefly until desired consistency achieved).
Squash and Pumpkin Seeds
Squash and pumpkin seeds are high in protein, fiber, iron, zinc and vitamin K. They’re also a good source of magnesium and calcium. Pumpkin seeds are also a good source of omega-3 fatty acids which help reduce inflammation in your body. So if you’re looking for a way to improve your health by eating more protein-rich foods then consider adding squash or pumpkin seeds into your diet!
Eggs
Eggs are a good source of protein, vitamins and minerals. They’re also low in fat, calories and cholesterol. Eggs contain all the essential amino acids that your body needs to build muscle mass as well as many other nutrients such as choline (a nutrient that helps improve memory), lutein and zeaxanthin (two antioxidants found in the eye lens). Eggs are an excellent choice if you’re looking for a high-protein food to eat before or after your workout session because they provide energy without weighing you down during exercise sessions or making you feel lethargic afterward.
If you’re looking to add more protein to your diet, these are some of the best foods for it. They are all high in protein and low in fat, which makes them ideal choices if you’re trying to lose weight or maintain a healthy lifestyle!
