Easy High Protein Foods To Eat Each Day
Protein is a life sustaining macro nutrient composed of essential and non-essential amino acids required for the proper growth and function of the human body. Our bodies can manufacture several of the amino acids required for protein production, but it cannot produce the essential amino acids. These need to be obtained from an animal source or combined vegetable sources, or both.
The easiest way is through animal protein because they contain ALL of the essential amino acids. If you are a vegetarian, then you will have to eat variety of plant foods to achieve the same result.
How much protein do we need to eat each day? There is considerable debate on this subject, but a good rule of thumb is to eat .5 gram of protein for each pound of body weight. If you are more active or doing bodybuilding, then increasing your protein intake might be necessary. Eating too much doesn’t do more because your body can only process so much protein at once. It’s best to eat it throughout the day. Not getting enough protein can lead to muscle atrophy, and impaired functioning of the human body in general.
Here are some great high protein food suggestions:
- Fish, a 3 ounce fillet = 22 grams
- Cheese, a 2 ounce slice = 18 grams
- Chicken breast = 17 grams
- Eggs, 2 large = 12 grams
- Beef, 6 ounces = 38 grams
- Pork chop, 5 ounces = 33 grams
- Black beans, 1 cup = 15 grams
- Tofu, 3 ounces = 6 grams
- Milk, 1 cup = 14 grams
- Peanuts, 1 ounce = 7 grams
- Almonds, 1 ounce = 6 grams
- Whey protein powder, 1 scoop = 15-23 grams (varies)
Make sure to get the proper healthy protein you need today!
It’s Fascinating How Not Everything Works The Same For Everyone
I love the idea of bio-individuality. This is a concept that means basically we are all unique and different and there is no one-size-fits-all, even in our diet. We each can thrive on different lifestyle choices. There are many great books out there to determine your metabolic type as well. Basically, we each have a unique and different need in our diet.
Whatever our individual food choices are, definitely no one should miss out on any major type of nutrient, especially healthy portions of protein.
Which one are you?
You like hot meals – Left over barbecued meats, delicious soups, sausage spaghetti sauce are some easy things you can heat up later for a great meal. Some people actually have a hard time digesting raw, cold foods and have no problem digesting whole and complete sources of healthy proteins (beef, chicken, fish, eggs, etc.). When you eat these types of protein, it’s easy to know you’re getting all of the essential amino acids your body needs every day.
You like cold meals – It’s funny, but it seems like for every person that prefers warm food, there is another person that prefers it cold. They would rather eat a big salad or a sandwich for lunch. You can easily get your healthy protein by adding in extra cold cuts, hard boiled eggs or chopped cold chicken and bacon to your to your salad. Also blending a great whey protein smoothie is a favorite among this crowd.
You’re a vegetarian – You can follow the vegan diet more or less, except, but you get to add in dairy and eggs. Greek yogurt, quinoa, legumes and lots of eggs are a great way to get your protein.
You’re a vegan – In order to get your protein, you will need to fill your diet with plant-based proteins. Nuts, seeds, and legumes are all great sources, plus add in things like quinoa, lentils, almonds, walnuts, peanuts, and chia seeds.
You’re a raw foodist – It gets a bit more challenging to get your adequate amounts of protein every day, but if you are diligent you can certainly do it. Raw nuts and nut butters are an easy choice, plus there are many raw seeds that you can eat such as chia.
You can search all over the internet for websites dedicated to each of these categories. It will help you to learn great choices and to mix it up so you are never bored with the same foods.
Enjoy the foods you love while getting the healthy protein your body needs!