7 high-protein foods and how to include them in your diet for better intake

A diet with a high protein requirement is very important because protein maintains muscle mass, promotes recovery, and develops overall health. Protein performs several functions in the body, such as hormone production and stimulation of the immune system. When selecting protein sources, consider both animal and plant-based options to ensure a well-rounded intake of essential amino acids. Here are seven

protein-rich foods

and how to incorporate them into your meals for optimal benefits.
Chicken Breast: Chicken breast is a powerhouse of protein as it contains about approximately 31 grams of protein per 100 gram serving. It is low in fat and rich in B vitamins, making it an ideal choice for those looking to increase their protein intake without excess calories. To maximize protein intake, grill or bake chicken breasts and pair them with vegetables for a balanced meal. It can be also used in salads or wraps to boost the consumption of proteins while making flavour and texture.

Tofu: Tofu is one of the great protein sources from plants, delivering around 17 grams protein grams of protein per 100 gram serving. It is also versatile and can absorb flavours from other ingredients, making it suitable for various dishes.. Use tofu in your stir-fries, salads, or soups for maximum utilization of protein. You can grill or saute tofu to change its texture and taste and make your meal even more enjoyable.

Greek Yogurt: Greek yogurt boasts about 10 grams of protein per 100gram. It’s also a good source of probiotics, which can help benefit the gut. To increase your protein intake, enjoy Greek yogurt as a snack topped with fruits and nuts or use it as a base for smoothies. Try including it in your breakfast bowls with oats for a nutritious morning start.
Eggs: Eggs are an excellent source of complete protein, averaging approximately 6 grams per large egg. They also contain plenty of vitamins and minerals that contribute to general well-being. For the best uptake of proteins through eggs, boil them, scramble them or poach them and then have them with whole-grain toast or vegetables for a balanced meal.

Also read: Hidden dangers of eating dry chia seeds you must know
Lentils: Lentils comprise around 18 grams of protein per cooked cup. They are also rich in iron, potassium, phosphorus, magnesium and a good source of fibre which aids digestion and keeps you feeling full longer. Try adding lentils to your favorite soups and stews or even salads. Mixing basic spices with lentils can give a dish a delicious flavour while providing essential nutrients for optimal health.
Tuna: Tuna is an excellent source of protein, providing about 28 grams of protein per 100 grams. In addition to that, it is also rich in omega-3 fatty acids, which promote heart health. To include tuna in your daily meals you can add tuna in salads, sandwiches, or low calorie pasta dishes. Fresh tuna steaks can be grilled and flavoured and served as a meaty main course. For a quick snack, mix tuna with Greek yogurt and spices for a protein-packed dip.

Parmesan Cheese: The grated Parmesan cheese contains around 35 grams of protein in every 100 grams. Use it to add more flavor to dishes. Sprinkle Parmesan over salads, pasta, and roasted vegetables to enhance flavour and consume all the nutrition. Incorporating it into homemade pesto or sauces can also enhance the protein content while providing essential calcium and other nutrients.