1. Greek Yogurt:
While dairy products in general are good sources of protein, Greek yogurt goes one step ahead to be a protein powerhouse, containing twice the protein and half the sugar and carbohydrate content of regular yogurt. This thicker, strained variety of yogurt contains the roughly same amount of protein as a three-ounce portion of lean meat. Opt for organic Greek yogurt whenever possible; research shows that organic milk contains omega-3 fatty acids. Plain Greek yogurt is preferable; sweeten it with fruit or a natural sweetener like honey.
Lentils are an excellent source of folate, a nutrient important for nervous system and heart health. One cup of lentils can provide roughly 18 grams of protein. Moreover, lentils are high in fibre content; thereby aiding in digestion and high in potassium for a healthy heart. Consume lentils with rice or other grains to supplement your daily protein needs.
3. Nuts and Nut Butters:
An assortment of nuts like walnuts, almonds, cashews, and peanuts provide a quick protein boost. Nut butters are also good sources of monounsaturated fat, which help lower bad cholesterol (LDL) levels. Almonds in particular, work well with salads and other foods and are less allergenic compared to peanuts.
There is nothing better than a bowl of healthy greens to give you that nutritious punch! A cup of cooked spinach can provide as much as 7 grams of protein, while a cup of French beans can deliver about 13 grams. A cup of boiled peas can give you about 9 grams of protein, and about two cups of cooked kale give about 5 grams.
A superb source of non-animal protein, it works as a complete protein source, meaning that it contains all the 9 essential amino acids that are required for the functioning and health of the human body. Moreover, quinoa is a gluten-free food source, for those with Celiac disease. One cup of cooked quinoa provides around 8 grams of protein – more than an egg! Additionally, quinoa contains high amounts of iron and magnesium. Add to cold salads or as an accompaniment to your grilled foods. Quinoa is also a great substitute for rice.