Proteins are astonishing nutrients and are one of the three
macro-nutrients found in food. The other
two being fats and carbohydrates. Twenty percent of our body weight is proteins. Incorporating
these lean proteins will not only keep you fit but also will maintain lean
tissue while burning fat for fuel and curbing your appetite. Eating a high
protein diet also makes the workout more effective.
1. Chickpeas
Chickpeas, also called garbanzo or ceci beans, often
included in various dishes like hummus, falafel, and curries. Chickpeas are not
only rich in dietary fiber and potassium but also are a great vegetarian source
of protein. You can include garbanzo beans as a meat substitute as these have
low saturated fat and are cholesterol-free.
2. Kidney Beans
Kidney Beans are good sources of lean protein. These are
naturally low in fat and also provide fiber, vitamins and minerals. If you’re seeking
to add variety to your diet, consider adding a small cup of kidney beans to
your lunch or dinner a few days a week. This will also help you shed fat as it
will keep your stomach full.
3. Almonds
Almonds have many health
benefits. A 1/4 cup serving of almonds contains about 8 grams of
protein. Almonds have low saturated fat and are best protein rich snacks.
4. Peanut Butter
Peanut butter is my favorite,
and is loved by many. The happy news is Peanut butter is an amazing source of protein, so you can enjoy the guilt-free breakfast. 30
grams of peanut butter contain about 7.5 grams of protein. Although it has a higher fat content, when eaten in moderation, it helps to meet the daily
recommendation of protein.
5. Greek Yogurt
All dairy products are rich in protein but Greek yogurt is a
protein powerhouse. It has twice the amount of protein and half the sugar &
carbs the ordinary yogurt has.
6. Broccoli and spinach
Vegetables like broccoli and spinach are also rich in
proteins. But the problem with these vegetables is it is difficult to eat
enough of them to make them a major source of protein.
Some other sources
are flax seeds, quinoa, chia seeds, buckwheat, kale, mushrooms etc.
