What to eat on a high protein diet?

What to eat on a high protein diet? Let’s find out.

Protein, one of the three macronutrients, is essential in our everyday diet. Your body needs protein to maintain or repair injured tissues. The structure of a protein is made up of building blocks that are essential for healthy muscles, skin, hormones, and organs. Apart from this, high protein intake helps you lose belly fat and weight while at the same time maintaining your muscle mass and strength.

Most times, a dietician or a doctor may advise you to eat a high protein diet. But what exactly is this? This diet will typically include large quantities of protein and only small servings of carbohydrates. Here is a list of foods that are high in protein and ones you can incorporate into your everyday diet.

Eggs

Eggs, especially whole eggs, are among the healthiest and nutritious foods available to go for. In addition, these are a good source of healthy fats, minerals and vitamins. Apart from this, they contain eye-protecting antioxidants and nutrients necessary for brain health.

To get the most protein from your eggs, it is recommended to consume egg whites. Despite this, note that egg dishes are not recommended to people who are allergic to eggs.

Nuts such as almonds and cashews

Some popular tree nuts, such as almonds, are rich in essential nutrients needed by the body. Furthermore, almonds are rich in fiber, manganese, vitamin E, and magnesium. Anyone looking for a type of nut to include in their diet can include almonds and cashews.

Oats

Are you looking for a healthy grain packed with enough proteins? Then oats are your go-to choice. Moreover, they are known to be among the healthiest grains available. Oats are rich in healthy fibers, vitamin B1, manganese, magnesium, and various other nutrients.

Cottage cheese

Cottage cheese is rich in phosphorus, calcium, vitamin B12 and B2, selenium, and other types of nutrients. It is also known to be low in fat and calories, making it a good choice for anyone on a weight loss journey.

you can also include other types of cheese that are high in protein in your diet. They include; parmesan cheese, Swiss cheese, cheddar, and mozzarella.

Chicken breasts

Including a serving of chicken pieces in your meal will mean you have incorporated protein into your diet. Chicken breast is a protein-rich food that is versatile and can be included in a wide range of dishes.

Lean cuts of beef

Lean beef is high in vitamin B12, iron, protein, and other vital nutrients. It is a great choice for people who are on a low-carb diet.

Tuna

Tuna is a healthy type of protein. It is a fish that is low in fats and a good source of omega-three fats.

Seeds

Some seeds are highly recommended as they are good sources of protein. An example of such is pumpkin seeds. These seeds are edible and are highly nutritious. They contain nutrients such as iron, magnesium, and zinc. You can also have flax seeds, chia seeds, and sunflower seeds.

Lentils

Lentils are plant-based proteins that are a type of legumes. They are an excellent choice for most vegetarians are they are the best sources of plant-based proteins. They are excellent sources of magnesium, iron, potassium, fiber, folate, manganese, copper, and other essential nutrients that are important for the body.

Broccoli

Broccoli is a highly recommended vegetable that is healthy. It provides fiber, potassium, vitamins K and C. Furthermore, compared to other vegetables, it has high protein content. For instance, when you have one cup of chopped broccoli, you are guaranteed to get 3 grams of proteins and 31 calories.

Milk

Drinking milk is a go-to food to include in anyone’s diet who is not lactose intolerant or allergic to milk. Milk is a good source of protein that is high in calcium, phosphorus, and vitamin B2.

Apart from animal milk, people can also substitute it with plant-based soy milk.

Peanuts

Most studies show that peanuts are high in protein and are a good food choice when you want to lose weight. They also contain fiber and magnesium that are essential for the body. For instance, you can include daily scoops (1 or 2) of peanut butter in your diet to get your intake of protein. Note, they are also high in calories and should be eaten in moderation.

Other foods that are high protein diet include

• Quinoa
• Brussel sprouts
• Shrimp
• Turkey breasts
• Beans
• chickpeas

How to take a high protein diet

You may be wondering what next after being told to eat a high protein diet. It should not be a cause of concern as there are many possible ways you can include more proteins in your diet. Having such a diet is possible for people with dietary restrictions or dietary preferences. You can easily adjust your current diet or choose to include more protein, or even follow a specific high protein diet.

Steps you can take when starting a high protein diet:

• First of all, it is recommended for one to figure out their own protein needs. Your protein needs will depend on your body weight.
• Make easy-to-follow and affordable meal plans for the week.
• Purchasing and including high-quality proteins in the meal plans.
• Including at least 25 grams to 30 grams of protein in each meal
• In case of lack of a meal plan, keeping a food journal that will help track the types and amount of food that you eat.
• Always eat a well-balanced meal.
• Including all types of protein (animal and plant) in your diet

Benefits of a high protein diet

As we all know, protein aids in weight loss and various other essential benefits to the body. Other benefits include;

• Protein provides the necessary enzymes that help power the thousands of chemical reactions occurring throughout the body.
• It helps the body in maintaining and repairing hair, skin, bones, and muscles.
• Some types of proteins are necessary for the body as they produce hormones that help the cells and body organs to communicate.
• Protein provides essential amino acids needed by the body.