Home Nutrition 12 Recommended High Protein Foods

12 Recommended High Protein Foods

Protein is a very important class of food because it makes up the building blocks of your skin, muscles, hormones, your organs, and pretty much everything that functions in your body.

This is one of the major reasons why it is important that you consume high-quality protein at every meal Various studies have shown that eating good protein improves your health in a variety of ways such as helping you burn belly fat, lose excess weight and also increase your muscle mass and strength.

A diet that is high in protein will also help reduce blood pressure and fight diabetes. The recommended daily intake for protein for women is 46 grams, while for men it is 56 grams.

However many health and fitness experts are of the opinion that we need more than the recommended daily intake of 46 grams for men and 56 grams for women for our bodies to function properly. Below is a list of 12 amazing foods that are high in protein just in case you’re wondering what your options are.

1. Eggs

fried egg

You must have heard it time and again that eggs are among the most nutritious and healthiest foods on the planet. Exile endowed with minerals, healthy fats, vitamins and antioxidants that protect the eyes and nutrients that are great for the brain.

For a lot of people egg yolks at their favourite part of an egg, but if you want to consume strictly protein, then egg whites is what you need.

2. Almonds


Nuts are very wonderful because they can be used as snacks as well as food. Almonds are tree nuts, and they are very popular around the world. These nuts are loaded with vital nutrients including vitamin E, fibre, manganese and magnesium.

Almond nut contains a lot of protein, and you can enjoy them with your morning oat or as snacks while you watch a movie.

3. Chicken breast

Chicken breast

One of the most popular Foods that’s a rich in protein is chicken breasts. It is advised that we eat your chicken breasts without the skin because the majority of the flesh comes from protein.

Chicken breasts are super delicious, and if you are worried about getting bored, then I would have you know that you can cook your chicken breast in different ways and garnish it the way you want. One roasted chicken breast contains 53 grams of protein without the skin.

4. Oats

If you want to eat clean and healthy, then one of the options you can consider is feeding on grains. Oats and no doubt one of the healthiest grains in the world and they come with so many useful nutrients. Some of the things you can benefit from eating oats include healthy fibres, manganese, magnesium, vitamin B1 (thiamin), and several other nutrients.

5. Cottage cheese

Cottage cheese

A lot of people do not like cheese. But when it comes to cottage cheese, you definitely have to be a fan if you want to enjoy the benefits of protein. Cottage cheese is very healthy because it is low in calories and fat. Some of the nutrients it is loaded with are vitamin B12, phosphorus, riboflavin, selenium, and of course protein.

There are other types of cheese that are also high in protein. Some of them are cheddar, swiss cheese, parmesan cheese, and mozzarella.

6. Greek yoghurt

Greek yoghurt

Greek yoghurt is also known as strained yoghurt, and it’s is not only delicious but comes with a thick, creamy texture.

If you are thinking of getting Greek yoghurt, then go for one without added sugar. Non-fat Greek yoghurt comes with lots of protein, but if you also want to get full-fat greek yoghurt, you can enjoy the benefits of protein even though it contains more calories.

7. Milk


Milk is a highly nutritious food; the only problem is that a large number of people are lactose intolerant.

However, if you have noticed that you tolerate milk and it is one of the things you enjoy drinking, then, by all means, indulge in this awesome source of high-quality protein. One reason milk is so rich is that it contains a tiny bit of every valuable nutrient that the human body needs and it can also provide you with numerous health benefits.

Milk is particularly high in vitamin B2, calcium, and phosphorus.

8. Broccoli


Fruits and vegetables have been considered the healthiest forms of food, and broccoli is one vegetable that proves this to be true. Broccoli will provide you with lots of vitamin K, vitamin C, potassium, and fibre.

Broccoli has been praised because it possesses bio-active nutrients that have been noticed to protect against cancer. Compared to other vegetable broccoli is very high in protein and contains only 31 calories per cup of 96 grams.

9. Lean beef

Lean beef

Lean beef is a great source of protein and is also very tasty. This meat is loaded with vitamin B12, highly bioavailable iron, and great amounts of other valuable nutrients. For people who are on a low carb diet, fatty cuts are better to eat than lean beef.

10. Tuna


Tuna is a very famous type of fish. In fact, people all around the world consume tuna in large quantities every day.

One reason why tuna is preferred to other features is that it is both low in calories and fat so what you are left with is major protein. Like other fishes, tuna contains various nutrients and a reasonable amount of omega-3 fatty acids.

11. Quinoa


Quinoa is a grain that is currently listed among the most popular superfoods in the world. It contains many vitamins, minerals, and fibre as well as lots of antioxidants.

There are numerous health benefits that can be derived from eating quinoa. Quinoa is a great source of protein, so if you are a lover of grains and seeds, this is one option you should consider.

12. Lentils


Legumes are very nice sources of protein and lentils are a type of legume. Lentils are high in magnesium, fibre, iron, potassium, copper, folate, manganese, and different other nutrients.

If you are a vegetarian and you have been looking for a wonderful source of plant-based protein, then lentils are the plant of choice.

There are many other great, so she’s of protein that you can try these are only 12 that’s easy for you to get regardless of where you live around the globe.

If you would like to share any other delicious source of protein with us, or you have any opinions or suggestions that you feel might be useful, please do not hesitate to leave them in the comments section provided below.

Emmanuella Ekokotu
Ekokotu Emmanuella is a sociologist and Anthropologist, writer, and fashion model who lives in Benin city, Edo state,Nigeria.

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