High Protein Diet Plan: 10 Protein Packed Foods For Healthy Living



high protein diet plan, protein diet plan, fat loss diet



Did you know that the word protein is derived from a Greek word which means “something that is of first importance”. Indeed proteins play the most important part in human nutrition. For a healthy living your fat loss diet should contain high protein and low fat.

Why is it so important to have a high protein diet plan?

  1. The number one is reason is obvious –for body building. Proteins are one of the main building blocks of body tissues (muscle, bones, skin etc.). Did you know that proteins constitute about 20% of the total body weight in an adult!
  2. Proteins play a major role in the maintenance and repairing of body tissues. When you get a cut, it’s the proteins that repair the damage!
  3. Proteins are also one of the key players when it comes to defending the body from infections by microorganisms like bacteria or virus! The immune system of the body primarily depends on proteins. For example, antibodies are simply proteins which the body produces to kill bacteria or virus!
  4. The fact that you are breathing normally right now is also because of proteins. Hemoglobin, a small red colored protein supplies oxygen throughout the body and a deficiency of this protein leads to anemia and breathing difficulties. Anemia has a lot of other complications as well.
  5. Proteins also provide energy to the body. If needed, 1 g of protein can provide 4 kcal of energy to the body.

So, as you can see, if your diet doesn’t contain enough high quality proteins you will suffer from muscle wasting, malnutrition and a lot of other complications which can easily be prevented with a high protein diet plan.

Below we’ve listed the top 10 best dietary sources of protein just for you.

Top 10 high protein diet plan

1. Fish

Fish is nutritious food rich in protein (an average of 25 g/100 g). It is also rich in unsaturated fatty acids (which are good for the body), vitamins A and D, and low in saturated fatty acids (which are bad for the body).  Fish bones when eaten are an excellent source of calcium, phosphorous and fluorides. Fish proteins are easily digested and should definitely be part of your high protein diet plan. Some fish which are high in protein are:

Fish Amount of protein in 100 g
Tuna
  • Bluefin Tuna (Raw)
23.33 g
  • Skipjack tuna (Cooked)
28.21 g
  • Yellowfin tuna (Raw)
23.38 g
Salmon
  • Chinook/King salmon (Cooked)
25.72 g
  • Atlantic salmon (Cooked)
22.10 g
  • Chum salmon (Canned)
21.43 g
  • Salmon (Smoked)
18.28 g
  • Coho salmon (Cooked)
24.30 g
Halibut 20.81 g
Trout (Cooked, Dry Heat) 26.63 g
Snapper (Raw) 20.51 g
Cod
  • Atlantic cod (Raw)
17.81 g
  • Pacific cod (Cooked, Dry heat)
22.95 g
Anchovy
  • Anchovy (Raw)
20.35 g
  • Anchovy (Canned)
28.89 g
Carp 22.86 g
Crab 18.29 g
Shrimp 11.51 g

 

2. Chicken

Skinless Chicken meat is extremely rich in protein, minerals and vitamins. Vitamin B12- one of the rare nutrients is found only in chicken and other animal foods. Skinless chicken meat is also low in fat, so if you are on a fat loss diet make sure the chicken is skinless as most of the fat is located there.

Chicken parts Amount of protein in 100 g
  • Breast
31.00 g
  • Leg
26.10 g
  • Wing
20.21 g

 

3. Lean Beef

Beef is an excellent source of protein but it is also high in saturated fats. So you should always buy lean beef to keep you diet free from fat. Beef is also a good source of minerals like iron, zinc, phosphorus and vitamin B.

Lean Beef Amount of protein in 100 g
  • Beef jerky
33.20 g
  • Beef luncheon
28.11 g
  • Beef shank
30.69 g
  • Beef chuck
30.20 g
  • Beef brisket
32.21 g
  • Beef rib
22.50 g
  • Beef sirloin
20.70 g
  • T bone steak
23.62 g

 

4. Eggs

Nutritionists consider egg proteins as the best among food proteins. In fact, egg protein is so good that it is said to be the standard against which the quality of other proteins are compared. Egg also contains important minerals like calcium, phosphorous, iron, zinc and all vitamins except vitamin C. If you are on a low fat, high protein diet plan then you can choose to discard the egg yolk which is high in cholesterol.

Egg Amount of protein in 100 g
  • Duck egg
12.81 g
  • Goose egg
13.87 g
  • Quail egg
13.05 g
  • Chicken egg
12.60 g

 

5. Soybean

Soybean is the richest source of protein among pulses. In fact, soybeans contain more protein than egg, fish or meat. But soybean proteins are inferior to animal proteins because they contain very little amount of one of the essential amino acids-methionine- which the body cannot synthesize and therefore must be provided through diet.  Soybeans are also rich in minerals and vitamin B.

Beans Amount of protein in 100 g
  • Soy beans
36.49 g
  • Kidney beans
23.03 g
  • White beans
22.33 g
  • Black beans
21.25 g
  • Mung beans
23.86 g

 

6. Milk

Milk is the best and most complete of all foods and definitely deserves a place in your high protein diet plan. It is a fine blend of all the nutrients and a good source of high quality protein along with almost all known minerals and vitamins except vitamin c. Skimmed milk is devoid of fat and fat soluble vitamins but a good source of milk protein and calcium.

Milk Amount of protein in 100 g
  • Buffalo milk
4.30 g
  • Cow milk
3.20 g
  • Goat milk
3.30 g
  • Sheep milk
5.40 g
  • Skimmed milk
3.96 g

 

7. Cheese

Cheese contains a high level of protein along with a high level of saturated fat. So to avoid the fat, low fat cheese should be your main choice when buying cheese.

Cheese Amount of protein in 100 g
  • Low fat mozzarella cheese
31.70 g
  • Low fat cheddar cheese
24.35 g
  • Low fat cottage cheese
17.86 g
  • Low fat Swiss cheese
28.58 g

 

8. Nuts and oilseeds

Nuts and oilseeds contain good quality proteins along with vitamin B and minerals such as calcium, phosphorous, and iron. They are also rich in essential fatty acids like omega-3. Nuts help to lower body cholesterol and protect against heart diseases.

Nuts and oilseeds Amount of protein in 100 g
  • Peanut/Groundnut
24.00 g
  • Almonds
21.43 g
  • Pistachios
21.43 g
  • Cashew nuts
18.22 g
  • Walnuts
24.06 g
  • Mustard seeds
24.94 g
  • Sunflower seeds
21.43 g
  • Flaxseeds
17.86 g
  • Sesame seeds
17.73 g

 

9. Lean pork

Pork is not only rich in protein but also high in vitamin B and minerals like phosphorous and zinc. Lean cuts of pork are always preferred to keep your diet free from the unnecessary fat.

Lean cuts of pork Amount of protein in 100 g
  • Pork loin
26.29 g
  • Pork ribs
24.26 g
  • Pork shoulder
20.43 g
  • Ham
17.12 g
  • Bacon
13.80 g

 

10. Tofu

Tofu, also called bean curd, is produced by coagulating soy milk and pressing the curd produced. It is relatively high in protein. Tofu helps to decrease blood cholesterol level and protects against heart diseases.

Tofu Amount of protein in 100 g
  • Soft tofu
8.00 g
  • Firm tofu
8.19 g

So, now that you know our top 10 best dietary sources of healthy protein, make sure you incorporate them in your high protein diet plan according to the daily requirement of protein, which is about 1 g/kg body weight for an adult person.

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