2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The addition of food, rich in protein to your diet will help weight loss and increase muscle mass.
There are many foods high in proteinsuitable for any diet, preference and budget.
Browse the list of 17 healthy sources of proteinwhich are affordable:
1. Natural peanut butter
Two tablespoons of peanut butter provide 8 g of protein. Choose natural peanut butter when possible to avoid unwanted ingredients such as added sugar and oils.
2 eggs
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Eggs are one of the most nutritious foods on the planet and are very affordable. In addition to containing many vitamins, minerals and healthy fats, they are rich in protein. One large egg contains 6 g of protein. Eating eggs is a great way to increase protein intake and reduce calorie intake, which will help you lose weight.
3. Green beans edamame
Edamame are unripe soybeans with pods. They are an amazing source of plant protein. 155 g of edamame provides an impressive 17 g of protein.
4. Canned tuna
85 g of canned tuna contains only about 99 calories, of which about 20 g are high quality protein. It is also a great source of omega-3 fatty acids that help fight inflammation in the body.
5. Strained yogurt
Strained yogurt is an excellent source of protein. 224 g of strained yogurt contains about 17 g of protein.
6. Sunflower seeds
Sunflower seeds contain an impressive amount of protein. 30 g of sunflower seeds contain about 6 g of protein. They are also rich in nutrients such as vitamin E and magnesium.
7. Black beans
Black beans are one of the most affordable sources of plant protein you can buy. In addition to being high in protein, black beans are an excellent source of fiber. 172 g of black beans contain over 15 g of protein and 15 g of fiber.
8. Sardines
Sardines are very rich in protein and important nutrients. 92 g of sardines contain about 23 g of protein, as well as vitamin D and B12.
9. Cottage cheese
Cottage cheese is a low-calorie dairy product with a high protein content. 210 g of whole cottage cheese contains over 23 g of protein and only 206 calories. The high protein content in cottage cheese makes it an excellent choice for athletes and people who want to build muscle mass.
10. Whey protein
Whey protein plays an important role in weight loss and muscle gain. 28 g of whey protein powder contains the remarkable 20 g of protein.
11. Lentils
The lens is very saturating and affordable as well as good cheap source of protein. 198 g of lentils provide 18 g of vegetable protein. It is high in fiber, iron, potassium and B vitamins.
12. Oats
Oats are much richer in protein than other cereals. 78 g of oats contain 13 g of protein. It is high in vitamins, minerals and soluble fiber.
13. Amaranth
246 g of cooked amaranth provides over 9 g of protein. It is a good source of folic acid, manganese, magnesium, phosphorus and iron.
14. Fresh milk
Milk is widely available, which makes it a great choice for everyone. One glass of whole milk contains more than 8 g of protein. It is especially high in calcium and phosphorus, which help maintain healthy bones.
15. Pumpkin seeds
Pumpkin seeds are a source of a huge amount of nutrients. Adding them to your diet is a clever and healthy way to increase your protein intake. 28 g of pumpkin seeds contain 7 g of protein.
16. Canned salmon
Salmon is one of the healthiest sources of protein. 112 g of canned salmon contains 26 g of protein, as well as B12, vitamin D, selenium and omega-3 fatty acids.
17. Turkey minced meat
Minced turkey is very nutritious and low in calories. It is very high in protein, B vitamins and selenium. 28 g of minced turkey has 23 g of protein and 195 calories.
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