Fish, legumes, meat or eggs are some of the protein food groups par excellence. Among them are 18 that are delicious and rich in protein.
Last update: 20 January, 2022
Proteins are one of the three major groups of macronutrients that the body needs to function and that should be part of the diet. For this reason, and to facilitate the task of choosing them on a daily basis, we present a list of delicious foods rich in protein.
The body uses them to build and repair tissues (skin, bones, muscles, organs). In addition, they are also part of hormones, enzymes and antibodies.
Official intake recommendations range between 0.8 and 1 gram per kilo of body weight per day. However, these quantities can be increased according to the needs. In addition, there are groups of special interest, such as pregnant women, athletes, growing children or the elderly.
Delicious foods rich in vegetable proteins
Although they are often classified as lower quality protein foods, among vegetables there are remarkable sources of essential amino acids. In addition, among them are very appetizing products with which to prepare delicious recipes.
One of the vegetable protein sources par excellence, especially in Asian countries. Thanks to its mild flavor and texture, it can be cooked in many ways and absorbs the flavor of the ingredients that accompany it.
Eating oatmeal for breakfast is a easy way to add protein to first meal. In addition, it provides fiber, magnesium, zinc and folate. Likewise, it is possible to use oats in other preparations, such as hamburgers, pancakes or energy snacks.
Chickpea is one of the oldest cultivated plants. Its origin is somewhat disputed, but today it has spread to several continents. Thanks to its texture and flavor it combines with many ingredients.
All legumes are highly nutritious foods. in them protein, fiber, B vitamins, and some minerals abound (iron, calcium, potassium, phosphorus and zinc). They are perfect for a healthy diet.
They can help lower blood sugar, regulate blood pressure and reduce the risk of cardiovascular disease. In addition, they are satiating and favor intestinal transit. Finally, it should be noted that they contain antioxidants.
4. More delicious foods rich in protein: quinoa
This is a plant in the same family as amaranth and is grown for its edible seed. It is considered a pseudocereal, but due to its starch content it has the same uses as other cereals.
Between 16% and 20% of the weight of quinoa belongs to proteins. According to data from the Food and Agriculture Organization of the United Nations (FAO), they can be considered of high biological value and are comparable to those of milk.
By this name is known a source of vegetable protein derived from the fermentation of a fungus (fusarium venenatum). The result is a product that is marketed in the form of cubes, fillets, mince or hamburgers.
Scientific findings allow us to affirm that mycoprotein is rich in nutrients, especially protein and fiber. In addition, it has been discovered that it can have some positive effects, such as the ability to induce satiety, reduce food intake and modulate blood sugar levels.
With 24 grams of protein per 100 grams of dry product, lentils are another delicious, high-protein food. They share all the benefits with chickpeas and beans and strengths of legumes.
Lentils are very versatile in the kitchen, as they can be presented in the form of a salad, sautéed, cooked or pureed. Likewise, there is a great variety of them (red, yellow, black, green).
7. Hemp seeds
Hemp is an easy and tasty way to help meet protein needs. Just add a tablespoon a day along with yogurt, a salad, a vegetable purée or a pasta dish. It can also be mixed with pumpkin, chia or flax seeds.
Also known by the name of peanut, it is the edible seed of a legume or legume. But nevertheless, shares with nuts many nutritional characteristics, which is why it is often equated with walnuts, hazelnuts and cashews.
They can be enjoyed whole, mashed or in cream form. So the range offered by peanuts to add protein to the diet is very easy to adapt to each one’s taste.
A 30-gram handful of this product provides about 6 grams of protein. But beyond this contribution, it should be noted that the consumption of nuts is highly recommended at any time of life.
Epidemiological studies relate its intake with a reduced incidence of coronary heart disease, gallstones and diabetes (in the case of women). It also appears to have beneficial effects on high blood pressure, systemic inflammation, and some types of cancer.
Delicious and high protein foods of animal origin
Here are some of the quintessential protein products. And although it would be desirable to reduce current levels of consumption, they are also excellent and perfect for a healthy diet.
It is one of the most nutritious and healthy foods that we can find. In this case, proteins are concentrated in the egg white, although the yolk provides vitamins and fatty acids that are not negligible.
According to the American Heart Association, they include vitamin D, choline, lutein, and zeaxanthin. Thanks to these, the intake of eggs helps reduce the risk of macular degeneration and cataract.
It is preferable to keep them at a cool temperature and cook them completely to minimize the risk of salmonellosis. The most common ways to serve them are boiled, poached, grilled, in the form of an omelette or a scramble.
All fish (both white and blue) are considered basic sources of protein. In addition, they have the great advantage that they are very digestible and easy to prepare.
Fatty fish such as sardines, salmon, tuna, or mackerel they have a significant amount of omega 3 polyunsaturated fatty acids. These have shown interesting health benefits and for this reason it may be advisable to include 2 servings of small oily fish per week.
12. Greek yogurt
Yogurt is a staple food for many cultures and Greek has earned a prominent place among healthy products in recent years. Both contain a large amount of nutrients that make them good protagonists of a healthy diet.
13. Chicken breast
Without a doubt, this is one of the most popular high-protein foods and a regular meal. It is a tender, juicy and very easily digestible meat..
It offers an extensive list of recipes and possibilities in the kitchen. The most advisable thing is to remove the skin before consuming it. In this way, the final amount of saturated fat is reduced without losing important nutrients.
Making cheese is one of the oldest ways of preserving milk. And it also turns out to be one of the most exquisite dairy preparations and with a varied range of flavors.
All the nutrients present in the milk are multiplied in the cheese. The more cured or dry, the higher the proportion of proteins, lipids, vitamin A and minerals such as phosphorus and calcium.
15. Kefir, another of the delicious foods rich in protein and probiotics
Another delicious and protein-rich food is kefir. On this occasion, we find ourselves in front of a fermented drink. Therefore, it is liquid, slightly foamy and creamy in consistency.
With nutrients similar to those of yogurt, it stands out for its content of probiotic bacteria and yeasts. Its possible beneficial effects for health are studied, among which the anti-inflammatory, antioxidant, regulating intestinal transit and antimicrobial properties stand out.
Among all beef, veal is one of the most consumed. It has a high protein content that is accompanied by other outstanding nutrients, such as vitamin B12 and iron.
It can be used in stews, with sauce, baked or grilled. It is advisable to take advantage of the leaner cuts, make moderate use and avoid any type of processing derived from beef.
Mollusks and crustaceans are often overlooked when recommending delicious foods. These are also very attractive nutritionally. For example, mussels provide protein, iron, selenium, zinc, folate and vitamin B12.
We are in front of the queen of the crustaceans; a very tasty and juicy product. They are usually an ingredient reserved for special occasions. But there are simple and valid preparations for every day: omelettes, scrambled eggs, rice dishes or vegetables with prawns.
Add a few of these delicious, high-protein foods each day
Protein is an essential element for the proper functioning of the body. You must be present every day in the diet and it is preferable to distribute your intake in the 3 main meals.
It is interesting to combine sources of animal origin with sources of plant origin, because at the end of the day they all contribute to obtaining the essential amino acids. And you have to be careful with the rest of the food choices in order to enjoy all the benefits it can bring us.
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Catherine A. Johnson