12 DELICIOUS HIGH PROTEIN FOOD TO EAT

Protein builds blocks of muscles, skin, hormones, and there is a lot in your body that matters.
Due to this reason , you should eat high quality protein in every meal.
Studies show that it improves health by various means, such as increasing your muscles and strength  helps reduce weight and stomach fat.
High diet in protein also reduces blood pressure, fights diabetes and more.
Recommended daily intake for protein (RDI) is 46 grams for women and 56 grams for men.
However, many health and fitness experts believe that we need more than this to do better.

Here is a list of 20 delicious food items that are high in protein.



1. Eggs:

 The whole egg is one of the healthiest and most nutritious food ever.
They are packed with vitamins, minerals, healthy fats, eye-saving antioxidants and brain nutrients that most people do not get in any food.
Whole eggs are high in proteins, but egg white is almost purest form of  protein.
 whole egg contains 35% of calories. If we leave yellow part of egg, contains 6 grams of protein with 6 calories.

2. Almond:

Almonds are a popular type of tree nuts.
They are full of important nutrients, including fiber, vitamin E, manganese and magnesium.

Protein level: 13% calories. 6 grams per ounce (28 grams) with 161 calories.


3. Chicken Breasts:

Chicken breast is one of the most healthiest protein rich foods.
If you eat it without skin, then it has most calorie proteins.
It is also very easy to cook , and if you make it properly it looks delicious.

Protein level: 80% calories. Without roasted chicken breasts, there is 53 grams of breast, which contain only 284 calories.

4. Oats:

Oats are also healthiest grains.
They are full of healthy fiber, magnesium, manganese, thiamin (vitamin B1) and many other nutrients.

Protein level: 15% calories.  A cup of raw oats contains 26 grams, which has 303 calories.

5. Cottage cheese:

Cottage cheese is also a type of cheese that is very low in fat and calories.

It is full of calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.


Protein level: 59% of calories. A cup (226 grams) of cheese with 2% fat contains 27 grams of protein with 194 calories.

6. Greek Yogurt:

Greek yogurt, also called strenad yogurt, is a very thick type of curd.
It is delicious, it has a creamy texture, and is high in many nutrients.
Protein content: In non-fat Greek curd, there is protein in 48% of calories. A 6-oz (170-g) container contains 17 grams of protein, which contains only 100 calories.

Just make sure to select one without the added sugar. Greek yogurt with full fat is also very high in protein, but it has more calories.

7. Milk:

Milk is highly nutritious, but the problem is that a large percentage of the world's population is intolerant to it.
 if you enjoy drink milk, then milk can be an excellent source of high quality protein.

In milk, there are almost every nutrient required for the human body and can provide many effective health benefits.

8. Broccoli:

Broccoli is an incredibly healthy vegetable, which is full of vitamin C, vitamin K, fiber and potassium.
Broccoli is high in various bioactive nutrients which help in preventing cancer.

Calories for calories, this is very much in protein compared to most vegetables.

9. Lean Beef:

Lean beef is very high in protein, and is also delicious.
It is full of large quantities of highly bovable iron, vitamin B12 and other important nutrients.

Protein content: 53% calories. An 3-oz (85 grams) serving baked beef with 10% fat contains 22 grams of protein with 184 calories.

10. Tuna:

Tuna is a very popular type of fish.
It is low in both fat and calories, so what you have left is mostly protein only.
Like other fishes, tuna is also very high in different nutrients and contains a decent amount of omega-3 fats.

Protein content: 94% calories, in tuna canned in water. One cup (154 grams) contains 39 grams of protein, which contains only 179 calories.