10 Protein Rich Foods You Must Include in Your Daily Diet

Protein rich foods along with protein amount per serving.

Protein is very essential for our body. Factors like your activity levels, body size, age, etc, determine the amount of protein your body needs. Protein rich foods keep you full for a longer period of time and hence promote weight loss.

Let’s check out 10 protein rich foods that you can include in your diet and get better weight loss results.

1. Eggs

Very easy to make, boil it or fry it, they always taste delicious. Eggs are counted among one of the best protein rich foods. They are easy to digest and are rich in vitamins, healthy fats, minerals, and antioxidants. Egg whites are highly rich in protein but egg yolk is also filled with many nutrients.

Protein Content: 1 whole egg gives 6.3 grams of protein

2. Chicken Breast

If you are a non-vegetarian then the chicken breast is an excellent choice for protein. It is only rich in protein, infact it is also rich in many minerals and B vitamins. You can add chicken breast in your soup or have it in roasted form or add in your salad or add it in your curry as well.

Protein Content : Half of the chicken breast (86grams) provide 26.7 grams of protein.

3. Almonds

If you are a vegan then almonds are there to help you in providing high plant-based protein. Almonds also help in reducing high bad cholesterol (LDL) and high blood pressure. Eat them as a whole or add them to your oatmeals and salads.

Protein Content : 23 almonds provide 6 grams of protein

4. Cottage Cheese

Also known as paneer, cottage cheese is low in fat but high in protein. Apart from protein, cottage cheese is also rich in calcium, selenium, vitamin B12, vitamin B2, and various such nutrients. It is also quite fulfilling. You can make cottage cheese sandwich, or add it to any salad of your choice and make it a part of your daily meal.

Protein Content : 1 Cup Cottage Cheese gives 28 grams of protein.

5. Lentils

protein rich foods
Source: HealthKart

Again a plant based protein rich food that you must have. Many studies show that people consuming lentils daily have lower chances of developing heart diseases or fatty liver.

Protein Content : ½ cup of cooked lentils gives around 9 grams of protein.

6. Quinoa

Quinoa is not a grain, infact it’s a seed that is highly rich in protein. Quinoa is also rich in folate, copper, iron, zinc, fiber, etc.

Protein Content : 1 cup of cooked quinoa provides 8 grams of protein.

7. Milk

protein rich foods
Source: HealthShots

Dairy milk is very good for health as it is rich in almost every nutrient that the human body requires. It is not only a good source of high-quality protein but is also rich in vitamins and minerals.

Protein Content : 1 cup of dairy milk provides 8.32 grams of protein.

8. Fish

Fish is highly rich in protein and is also rich in vitamin B12, iodine, and selenium. It has been noticed that people who eat fish regularly have a low risk of heart diseases and type 2 diabetes.

Protein Content : half salmon fish (124 grams) gives 30.5 grams of protein

9. Greek Yogurt

protein rich foods
Source: Healthline

Its creamy and tasty to eat and is also one of the best protein rich foods. You can also make different smoothies using greek yogurt.

Protein Content : 1 200 gram cup contains 19.9 grams of protein.

10. Protein Powder

Last but not the least, protein powder when you are in a hurry it’s the best way you can consume protein. Add the protein powder to your shakes, smoothies, yogurt, and increase your protein intake.

These are some foods that you can include in your daily diet and increase your protein intake.

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