Be honest, are you getting enough protein in your diet? Protein plays a significant role in creating and upkeeping every cell in your body. While you may watch your sugar, salt, and calorie intake, you should also ensure you’re eating enough protein.
Your body needs protein to help keep your bones, muscles, cartilage, and skin firm. Protein contains amino acids that act as the building blocks in your body, helping build and repair tissue and move oxygen throughout your body.
Suppose you’re on a journey to feeling satisfied after eating, gaining muscle, maintaining strong and healthy bones, and fueling your immune system. In that case, you should consider making it a priority to include protein in your daily diet. Protein has many health benefits and tasty options for you to try. Keep reading to discover the foods with the highest amount of protein to include in your diet.
Benefits of Protein
If you have ever talked to a dietitian or someone on a diet, you have heard them talk about protein intake and how important protein is. While many people know that protein is essential in their diets, what is protein?
The protein we eat comprises various amino acids that fuel our body, allowing us to function. So when you digest that juicy wagyu burger, your body breaks it down to absorb the protein, and the cells use the protein to operate.
Protein has many health benefits, and people often associate it with muscle growth. However, protein has more benefits than that, including:
- Reducing the risk of high blood pressure
- Keeping the immune system healthy and functioning
- Reducing the chance of developing sarcopenia (loss of skeletal muscle—age-related)
- Supporting recovery from injuries
- Building lean muscle
You should include protein in your diet to support your overall health and wellness. However, that does not mean overindulging in substantial amounts of protein. The amount of protein you should include in your diet depends on your age, weight, and health status. Health officials recommend most healthy adults eat 46-56 grams of protein per day.
Foods With High Protein
Protein is in many foods you’re already eating, and while you can find protein in foods like vegetables and rice, there is only a tiny amount. Other foods can fuel your body when paired with an overall healthy diet. Here are seven foods with the highest amount of protein to help you find the best foods for your new health journey.
Peanut Butter
Natural peanut butter is an excellent plant-based protein source. There are 7 grams of protein per two tablespoons. Consider enjoying a classic peanut butter and jelly sandwich or creating a peanut salad dressing! If peanut butter is not your favorite, other types of nut butter or seed butter provide a similar amount of protein.
Chicken
Chicken is a versatile staple in many people’s dinner rotation. Chicken packs a lot of protein, with 27 grams per three-ounce serving of skinless chicken breast. Make a simple pesto chicken with salad or homemade chicken noodle soup to get your daily protein intake.
Salmon
Salmon contains plenty of healthy fats that support heart health. However, this fish also contains a large amount of protein, with 19 grams of protein per three-ounce serving. Try making honey-garlic salmon with brown rice or baked salmon with a creamy lemon dill sauce.
Eggs
Eating eggs is an effortless way to get your daily protein intake. With 6 grams of protein per egg, you can get 12 grams of protein with two! You can include eggs in your salad or rice. Eat your eggs the way you enjoy them, whether hard-boiled, scrambled, or fried.
Lean Beef
Including beef in your diet will provide your body with protein and fuel. Lean beef has 22 grams of protein per three-ounce serving. Try making beef-based dishes, like beef stew, ground beef tacos, chili, or meatballs.
Here at Lone Mountain Wagyu, we have lean Wagyu ground beef for sale to help with your protein needs. Prepare your favorite comfort meals with our mouthwatering ground beef.
Pasta
Many people know pasta as a carb source, but one cup of cooked penne will give you 6 grams of protein! Top your pasta with a lean ground beef meat sauce, or enjoy a bowl of sausage and spinach pasta for even more tasty protein.
Lentils
Lentils are the ultimate plant-based protein source. From a comforting cup of vegan lentil soup to lentils with fried eggs, you can enjoy all the health benefits, one lentil at a time. Lentils have 18 grams of protein per cup. They also contain antioxidants, fiber, vitamins, and minerals.
Easy Ways To Increase Protein Intake
If the food options above don’t appeal to you, there are other ways to add more protein to your diet. Other than including a high amount of protein in every meal, here are four alternative ways to improve your protein intake.
Add Nuts and Seeds to Everything
Surprising to some, nuts and seeds are high-protein foods that are great in salads, roasted vegetables, or oatmeal. By adding nuts and seeds to your everyday meals, you won’t even notice you’re increasing your protein intake!
Eat More Whole Grains
Whole grains have rich elements, including minerals, vitamins, fiber, and antioxidants. For example, cooked quinoa contains 8 grams of protein per cup. Try swapping your regular white rice for protein-rich grains, like couscous, wild rice, or buckwheat.
Snack on Cheese
Choosing healthy snacks is a fantastic way to add protein to your diet. Snacks like chips, pretzels, or crackers are low in protein and often don’t have many health benefits.
In contrast, snacking on a one-ounce serving of cheddar cheese will give you 7 grams of protein. Try enjoying a cheese stick between meals, or pair your cheese with whole-grain crackers or fruit for a healthy snack.
Eat Greek Yogurt
Greek yogurt is versatile and high in protein. Eating this creamy and rich yogurt will give you 17-20 grams of protein per seven ounces, twice that of traditional yogurt. Greek yogurt has a tangy flavor that pairs well with chopped fruit, or you can use Greek yogurt as a sauce or dip for lighter recipes.
