“For example, eggs can be an ultra-processed protein bar or a preferred source than a drink,” she says. While protein-branded packaged foods can look like a shortcut, you will get more nutrition density from the sources of whole foods, so make them the cornerstone of your food.
2. Don’t forget about plants
D Santis says that many people equal high-protein foods with animal sources. And while eggs, chicken, and beef are all high in macronutrients, he says that do not ignore plants-based sources.
“Tofu, chickpeas, and lentils-a high-protein-are an undefied way to make food-based proteins,” they say.
“A New study It was found that plant-based and animal-based protein sources provided benefits for the benefits of muscle, ”Kirkpatrick, says, plant-based sources also contain fiber and other nutrients that benefit health.
An additional advantage is that plant-based proteins usually cook early compared to animal-sour-protein. (If you also need to cook them.) Another reason is to stock up your kitchen with them.
3. Make Quinoa your cow-to grain
If you eat a lot of rice, using Quinoa instead will double the protein content of your food immediately. D Santis says that it is a plant-based protein source especially in many people. Can it be considered a high-protein food in itself? No, but he says that a cup of quinoa will add eight grams of protein to your food, which is double what a cup of white rice will bring.
4. Mix Greek curd and protein powder
We told you protein powder It had time and place, and it is.
“Combining Greek yogurt with protein powder and add some topping such as nuts is one of the easiest ways to get a large amount of protein,” D Santis says.
It takes a minute to make and you can do it after morning or after workout. He says that a combination of cottage cheese and protein powder also works.
5. Give preference to foods that hits more than one nutrient bucket
You know that you need nutrients other than protein, right? Revis says that FiberFat, and Carbohydrate Are also important. To make food easier, he recommends using foods that fill the bucket of more than one nutrient. For example, he states that beans contain fiber, carbs, And Protein. And fish contain protein and unsaturated fat. The more you can use multi-nutrient foods like these, the less ingredients you will need to round your food.
6. go Fish
Like meat, fish is a complete protein and This is just more as a macronutrientBoth D Santis and Revis recommend it as it is also high Omega -3 fatty acidsWhich are important for heart health and brain health. Ready-to-Eat is also easy to find. You can stock up traditional tuna packets (which come in a full range of taste, Or you can go for other ready-to-Eat tin seafood like salmon or lobster.
7. Choose a pasta
Have you seen that all different types of pasta are at least half the corridor at the grocery store? This is not just due to different shapes. Revis says that many of them are made of plants-based proteins, such as chickpeas, adames, lentils and black beans.
Similar to Quinoa, D Santis says that this type of pasta is not going to be a high-protein food on its own (and they say they can be high in carbs and calories, which is also important to keep in mind on the basis of your health goals), but they can be combined with more protein-devastated than flour-based pasta.
All three dietists emphasize that when it comes to high-protein food, the most important is to avoid eating the same foods again and again.
“It is valuable to pursue diversity and diversity, especially at this day and age when people try to pigeon you in very specific types of diets,” Da Santis.
All three experts emphasize that a wide range of foods is the best way to eat, the best way to get a variety of nutrients.
Keeping this in mind, all your traditional proteins such as chicken, eggs, and beef are all worth a place in your fridge, but be sure to use it with other protein sources there. Mixing things with these easy high-protein food will not only benefit your body, it will also keep your tastes happy.
