SUMMARY

With food inflation on the rise, consumers are looking for more affordable protein options. We ranked the top 15 choices for the cheapest sources to help you stay within budget. 

Protein is an important part of staying healthy. It helps you feel fuller for longer, it repairs muscles and bone cells, making hormones and enzymes, and other important bodily processes. Protein is also responsible for keeping you energized! Make sure you’re getting enough protein with our Protein+ plan 

Having enough protein in your diet is necessary, but with the rising cost of groceries getting even higher, having a budget in mind is also necessary. Try these 15 cheap protein sources that won’t break the bank. 

Table of Contents 
Chickpeas 
Oats 
Black Beans 
Protein Powder 
Chicken 
Tofu 
Canned Tuna 
Plain Greek Yogurt 
Canned Salmon 
Peanut Butter 
Eggs 
Pea Milk 
Ground Turkey 
Lentils 
Cottage Cheese 

Chickpeas 

Average cost: $0.17 (dried, per pound) 

Chickpeas are a great resource for those looking for cheap vegetarian protein sources! In addition to having 19.5g of protein per half cup, chickpeas are also a healthy legume that can help lower blood pressure, manage blood sugar, and improve bone and heart health.  

Oats 

Average cost: $0.33 (per pound) 

This powerhouse grain packs a whopping 13g of protein per 100 grams when cooked! The protein content will change, however depending on what kind you get. Your best bet for the highest protein content is from steel cut because they retain all the nutritional value of whole grain oats (which are also packed with fiber). 

Black Beans  

Average cost: $0.39 (dry, per pound) 

Cooked black beans have about 8g of protein per half cup. This is one of the more filling cheap protein sources because of their high fiber and carbohydrate content.  

Protein Powder 

Average cost: $1.47 (per serving) 

A simple and easy way to add protein to any meal is to incorporate a scoop of protein powder. This supplement can offer 20-30g of protein in each serving. When shopping, plant-based or whey protein powders are usually the best choices because they offer high levels of amino acids (for whey), and fiber and antioxidants, (for plant-based), which animal sources often lack. 

Chicken 

Average cost: $1.88 (whole, per pound) 

A single, skinless chicken breast has about 54g of protein, while a cup of dark meat has about 36g of protein. White meat chicken also tends to be lower in calories and fat. Organic chicken breast has the same amount of protein as non-organic, however, organic chicken tends to be more heart-healthy, and is less likely to make you sick.  

Tofu 

Average cost: $2.00 (per pound) 

Depending on the brand you go for, tofu can be quite affordable. Replacing animal-based protein with plant-based ones like tofu (which is made from soybeans) can keep you healthy on meat-restricted diets. Tofu has about 10g of protein per half cup and is also a great source of iron and fiber. PLUS, there’s so much you can do with it when cooking!  

Canned Tuna 

Average cost: $2.28 (per pound) 

Canned tuna (in water, not oil!) is rich in protein and various vitamins and minerals. It’s also a great source of Omega-3 fatty acids. Each can of tuna has about 42g of complete protein. 

Plain Greek Yogurt 

Average cost: $2.33 (per 6oz container) 

Unflavored, non-fat Greek yogurt has about 17g of protein in a 6oz container. Eating more Greek yogurt is a great way to lower blood pressure, help you lose weight, improve gut health, and more. 

Canned Salmon  

Average cost: $2.42 (pink, per 7.5oz can) 

You may think that you need to buy fresh filets in order to reap the benefits of salmon, but you don’t! Plus, salmon has a longer shelf life when it’s canned. Besides having about 20g of protein, canned salmon will also nourish your body with healthy Omega-3’s, potassium, vitamin D, and antioxidants. 

Peanut Butter  

Average cost:  $2.48 (per pound) 

Natural peanut butter (without added sugar!) has about 7 g of protein in 2 tablespoon servings. It’s also packed with Magnesium, Phosphorus, Zinc, Niacin, and vitamin B6. It can be a bit high in calories and sodium however, so it’s important to not overindulge! 

Eggs  

Average cost: $3.12 (large, per dozen) 

On average, one large, whole egg holds about 6g of protein, and contains all nine essential amino acids. As a complete source of protein, eggs are extremely healthy, and despite misunderstandings, can be quite good for the heart. 

Pea Milk 

Average cost: ~$3.42 (per 48fl oz) 

Milk alternatives in general are a great source of protein, but pea milk (Yes, P-E-A, don’t get it twisted!) seems to have the most when compared to other alternatives like nut and oat milk. One cup (8oz) of Ripple milk has about 8g of protein! And if you can get over the name, the taste is quite like any other milk alternative with a light, watery texture.  

Ground Turkey  

Average cost: $3.88 (patties, per pound) 

One patty of cooked ground turkey will have about 22g of protein, and will also be low in carbs and fat. Turkey is also rich in vitamin B6 and other vitamins and minerals. Note that 85% – 99% lean ground turkey will cost you a little more per pound, but it will have even less fat content!   

Lentils 

Average cost: $3.99 (organic, per pound) 

If you buy your lentils in bulk, the higher price will be worth it. Purchasing dried lentils at $3.99 a pound is about 57¢ per cooked cup! Lentils have about 18g of protein per cooked cup, and can help lower your cholesterol, add fiber to your diet, and contribute to your daily intake of potassium, folate, iron, and more.  

Cottage Cheese 

Average cost: $4.49 (per 16oz container) 

Every 4oz of cottage cheese has about 11g of protein, and is rich in calcium and vitamin B12, which help with nerve, muscle, and heart function, bone health, and red cell formations.  

The post Healthy and Cheap Protein Sources (2022) appeared first on Fresh n' Lean.

By eating well-rounded Mediterranean meals chock full of foods for healthy skin, you can see a healthier glow in your skin and reduce the effects of aging over time.   

Table of Contents 
Why Does Your Skin “Age” Over Time? 
Different Kinds of Skin Aging Are Brought on By Environment and Natural Processes
Other Ways Our Skin is Damaged Over Time 
How Do These Changes Affect Skin’s Appearance? 
How the Mediterranean Diet Fights Against Inflammation and Free Radicals 
Preventing Skin Aging Through Anti-Aging Foods on the Mediterranean Diet 
The Bottom Line 

Why Does Your Skin “Age” Over Time? 

Skin is an organ, just like your heart or brain.  Like every organ, skin is a complex matrix of living cells and structural components.  Unfortunately, none of these pieces are designed to last forever. 

Your skin cells are continuously working – they are trying to protect against damage from things like UV damage and pollution, prevent water loss, and repairing and producing new structural components like collagen.  They do a great job!  But over many years, issues and slowdown are inevitable. Eventually, like all things, skin degenerates and starts to show signs of aging including wrinkling, discoloration, thinning, and general weakening. 

Different Kinds of Skin Aging Are Brought on By Environment and Natural Processes    

There are two main sources for your skin’s degenerative changes – normal chronological aging and photoaging, or exposure to UV light from the sun. 

Chronological Aging 

Normal chronological aging includes the natural lifecycle of cells (or cell “turnover”), byproduct buildup, and just general lack-of-immortality of any living tissue.  Over time, the ability of the stem cells in your skin to produce replacement cells declines.  Also, the cells which produce collagen (called fibroblasts) become less effective as we age. Collagen is the framework our skin is built on, and problems with maintaining it are what cause skin to lose elasticity and sag. This is what causes wrinkles and generally “looser” looking skin.  

Photoaging 

Photoaging is a special case for skin and makes it a unique case for aging skin: Chronic sun exposure is a difficult problem for your living tissues to deal with.  The UV rays from the sun can damage cells and structural components directly, leading to similar issues as above but often in a more extreme way.  Reports have found that 80-90% of age-related changes are actually due to external factors like UV rays, and not age itself.  

Protecting yourself from UV rays is, of course, an important component of skin health.  So using things like protective layers and sunscreen on a regular basis will make a huge difference as you age. 

However, it is difficult to be 100% effective at UV protection. Also, as mentioned, chronological aging exerts its will upon your tissues regardless of UV exposure.  Therefore, diet is such an important opportunity to protect how your skin looks and functions 

Other Ways Our Skin is Damaged Over Time 

There is a daily battle going on in your skin between Reactive Oxygen Species (ROS), AKA oxidants or “free radicals,” and antioxidants.  It is normal for your cells to produce free radicals.  They are important for normal day to day cellular function.  However, these molecules are destructive if not carefully controlled, so our cells produce antioxidants to combat them.   

Smoking is a huge risk factor for skin aging because it breaks down the collagen in your skin and causes slow blood circulation, both which damage your skin’s elasticity. Stop smoking! 

The balance between production of ROS and antioxidants is key for the health of our tissues.  Excess free radicals can damage DNA, cell walls, structural components (like collagen), and even directly shorten our molecular “biological clocks” known as telomeres. These types of cellular mechanisms are generally known as inflammation, which free radicals are a major (but not the only) cause of. 

Unfortunately, UV rays (among other things) cause a huge uptick in production of free radicals in skin.  Additionally, as we age, our ability to produce our own antioxidants decreases.  This combination leads to an imbalance and skin damage. In order to restore this balance and protect your skin it is critical to eat foods that are high in antioxidants. 

Inflammation is Another Suspect in Skin Aging 

The ways in which both chronological aging and UV rays damage skin tissues is very complex, but it is important to note that skin damage is likely complicated by inflammation.  Inflammation is a complicated topic too!  A simple way to describe it a combination of harmful products released from damaged or dying cells, as well as byproducts of cells “breathing” (or using oxygen in their daily functions). 

Inflammation occurs due to immune system responses, allergic reactions, and infections. While this can be caused by disorders and other illnesses, sometimes it happens on a molecular level due to diet. Pollution, exposure to chemicals, and eating foods like red meat, lard, soda, fried foods, and refined carbohydrates are all environmental factors that cause or worsen inflammation.

How Do These Changes Affect Skin’s Appearance? 

All the above results in changes to the way our skin looks and functions. Our skin gets thinner as do the underlying layers of subcutaneous fat, leading skin to appear less full and vibrant.  

Your skin also loses its elasticity and structural integrity as collagen weakens.  This causes skin to sag and droop. This is responsible for some of the most noticeable changes like wrinkles and bags under our eyes.  Your skin becomes less effective at retaining moisture leading to dry skin.   

The pigment producing cells (melanocytes) decrease in number, but increase in size, leading to spotty pigmentation.  This is because some areas lose their pigmentation, while others develop large, hyperactive melanocytes causing dark pigmentation known as lentigos (AKA “age spots” or “liver spots”). Your skin also becomes a less effective barrier.  Cuts occur more readily and then heal slower, and bruises form more easily 

In general, degeneration of the skin results in undesirable changes to both the appearance and function of skin.  Therefore, it becomes critical that we find ways to slow down this degeneration.  This is where diet can play a major role. 

How the Mediterranean Diet Fights Against Inflammation and Free Radicals 

Luckily, to fight against inflammation and other natural aging processes is the Mediterranean Diet, which is extremely high in antioxidants.  It is packed with things like polyphenols, flavonoids, carotenoids, and polyunsaturated fatty acids (like Omega 3s), and many more.  These types of antioxidant molecules can soak up free radicals like a sponge and protect your skin from harmful effects. The high levels of antioxidants are a core feature of the foods in the Mediterranean Diet, and is believed to be a central reason behind the diet’s many health benefits.  This means this diet doesn’t just help your skin. Reducing free radicals has been shown to prevent things like heart disease, diabetes, and dementia too. 

As mentioned, inflammation’s destructive cellular processes can come from other sources than just reactive oxygen species.  Your immune system, which is generally responsible for the cells which provide inflammation, can be activated in others (including functional ones like when you have an illness).  And diet can either be a cause of — or a solution to — inflammation generally.  

Preventing Skin Aging Through Anti-Aging Foods on the Mediterranean Diet 

What you eat can affect your skin health in two main ways: By providing important nutrients and reducing inflammation or oxidation (damage to cells over time due to the byproducts of natural bodily processes like metabolization and immune function). The Mediterranean diet fills your plate with foods for healthy skin that are also highly nutritious like fish, fruits, vegetables, legumes, and whole grains. By following a Mediterranean diet meal plan, you will ensure that your body receives adequate levels of the essential nutrients you need to maintain your skin health, and more.  

The Mediterranean diet emphasizes a lot of whole foods (aka minimally processed foods that are unaltered with other ingredients), whole grains, and healthy fats which do wonders for the health of your skin. 

Eat lots of: Vegetables, fruits, nuts and seeds, legumes, lentils, whole grains, fish, and extra virgin olive oil. 

Eat in moderation: Poultry, eggs, cheese, and yogurt. 

Avoid eating: Red meats, added sugars, processed foods, refined grains and oils.  

Nutrition is Key to Slowing Down the Aging Process of Your Skin 

Skin relies on a broad array of vitamins, minerals, and other nutrients in order to function optimally.  When deprived of these nutrients, degenerative changes happen even faster.  It makes sense, then, that if your diet is not highly nutritious, then your skin will age faster over time.  A few examples of nutrients that are essential for skin health (and what anti-aging foods have them!) are 

• Vitamin A: Promotes health function of keratinocytes (basic skin cells) and fibroblasts (the cells which produce collagen. Also helps protect the skin against harmful UV rays. 

Foods high in Vitamin A: Leafy greens, tomatoes, bell peppers, fish oils, eggs, mangoes 

• Vitamin C: An important antioxidant in your body that helps strengthen skin. It is particularly important in the synthesis and maintenance of collagen. Vitamin C deficiency leads to a condition called scurvy, where the loss of collagen leads to fragile and irregular skin, bleeding gums, and hair loss among many other issues.

Foods high in Vitamin C: Citrus, bell peppers, tomatoes, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, and cauliflower), potatoes, strawberries 

• Vitamin E: Another powerful antioxidant. Studies suggest it is apart of your skin’s natural structure to protect against damage. Thought to provide benefits like photoprotection (sun damage), firming, hydrating, as well as improving the elasticity, structure and softness of your skin. 

Foods high in Vitamin E: Sunflower seeds, almonds, peanuts, collard greens, spinach, pumpkin, red bell peppers
 

• Selenium: A mineral element that, though only needed in small amounts, is critical for many different functions.  It is used by enzymes in your skin which work to protect against UVB damage. 

Foods high in Selenium: Seafood, bread, poultry, Brazil nuts, white grapefruit 

• Zinc: Another mineral element. It plays a role in regulating many cellular processes including metabolizing fats and proteins as well as DNA synthesis.  It is essential for the production of new cells and maintaining the stability of all layers of the skin. 

Foods high in Zinc: Legumes, lentils, rock oysters, beans, Greek yogurt, cashews, almonds, rolled oats, pumpkin seeds, beef, some cereals 

• Omega-3s: Omega-3s are a type of unsaturated fat essential to our body’s function.  They have numerous proven health benefits and are important for skin health as well.  Omega-3s act as the “glue” that keeps the skin’s structure together and are necessary for skin to function as a water-tight barrier. Deficiency causes excessive water loss, leading to severe dry skin and inflammation. 

Foods high in Omega-3s: Mackerel, salmon, cod liver oil, tuna, sardines, trout, herring, chia seeds, flax seeds, walnuts, soybeans 

This is only a partial list.  Suffice to say, your skin is dependent on YOU providing a wide variety of vitamins, minerals, and nutrients in order to function optimally.  That is why a diet that is full of foods which aren’t nutritious will lead to accelerated skin degeneration.  It is the difference between a fast-food hamburger (full of preservatives, saturated-fat, and not much else) and a piece of salmon (packed with tons of vitamins, minerals, proteins, and healthy fats). 

The Bottom Line 

Following a Mediterranean diet meal plan emphasizes eating more fruits, vegetables, healthy fats like fish and olive oil, whole grains, nuts, and legumes.  All these food categories are excellent for reducing inflammation in your body by downregulating or “calming down” your overactive immune system.  

Additionally, the diet limits how much red meat, preservatives, and added sugars that you consume. These all contribute substantially to how much inflammation you have in your body.  When combined, this diet leads to far less inflammation.  In turn, this means less damage to your skin’s critical cells and structures, and therefore less visible signs of aging. 

The post The Best Diet to Prevent Skin Aging (The Mediterranean Diet Solution) appeared first on Fresh n' Lean.

A high protein diet can benefit those that exercise more than 3 times a week, and those that have a protein deficiency. If you’re looking to add more high protein, low calorie foods and other healthy protein additions to your diet, this list and our Protein+ meal delivery plan can help! 

TABLE OF CONTENTS 
Plant-Based Sources 
Animal Sources 
Other Sources 

Plant-Based Sources 

If you’re on a vegetarian diet, or are just trying to eat more greens, many vegetables, nuts, and other plant products are a strong source for naturally high protein foods. Here are the top high protein plant-based sources. 

Lentils 

Every ½ cup (about 100g) of cooked lentils has about 140 calories, 9g of protein, 23 grams of carbs, 0.5 grams of fat, and 9 grams of fiber. 

Lentils are a type of legume and are one of the best in high protein low fat foods. They have higher protein content than most beans and contain a substantial amount of fiber, folate, magnesium, potassium, iron, copper, and manganese. Studies show that people who consume lentils have a lower risk of developing health conditions like heart disease. 

Examples: 

• Chickpeas 
• Red/Green Lentils 
• Mung Beans
• Yellow Gram 
• Black Beluga Lentils 
• Sugar Snap Peas 
• Soy Nuts 
• Garbanzo Beans 
• Edamame 
• Fava Beans 

Learn more about lentils and how to cook them here or check out our 5 Step Chef page for recipes with lentils here. 

Quinoa 

1 cup of cooked quinoa has about 120 calories, 8g of protein, 21 grams of carbs, 1.9 grams of fat, and 2.8 grams of fiber.  

Quinoa comes from the flowering quinoa plant and is actually a seed. Though it is not technically a grain, it is considered a great substitute for rice and other recipes involving whole grains. You can substitute quinoa for rice in sushi, grain bowls, and other dishes like the ones we have here.  

Quinoa contains fiber, copper, zinc, folate, and iron and is referred to as complete protein because it contains all nine of the essential amino acids that our body can’t make on its own. The fiber in quinoa is great for regulating triglycerides, overall cholesterol, blood sugar levels, helping you lose weight, and lowering blood pressure and risk for heart disease.  

Almonds 

One ounce (about 23 almonds) provides 6g of protein, 165 calories, 14 grams of fat, 6 grams of carbs, and 3 grams of fiber.  

Nuts in general are nutritionally rich food. They offer a range of health benefits including lowering risk for heart disease and inflammation. Almonds specifically are rich in fiber, vitamin E, manganese, and magnesium; this can lower your chances of developing heart disease.  

Adding whole almonds and almond byproducts to your diet is really easy! You can have a handful every day, or add them to meals like grain bowls, salads, parfaits, or baked goods to boost your daily protein and fiber intake.  

Make desserts using almond flour, use almond butter on your toast and in your smoothies, or crumble crushed almonds on baked salmon – there are lots of different ways to eat your almonds.

Pumpkin Seeds 

¼ Cup (29 g) provides about 180 calories, 8 grams of protein, 3 grams of carbs, 16 grams of fat, and 2 grams of fiber. 

Iron, phosphorus, magnesium, zinc, and many other essential minerals can be found in pumpkin seeds alongside protein and fiber. Pumpkin seeds (and many other seeds) are a great source for antioxidants and Vitamin E that can enhance heart health and fortify and maintain healthy bones by reducing inflammation.  

There are also studies which suggest that eating pumpkin seeds can help treat and reduce the risk for some cancers like breast cancer, lower blood pressure and cholesterol levels, lower blood sugar, help you get more quality sleep, and possibly even improve testosterone levels and quality of sperm.   

Firm Tofu 

One 3.5-ounce (100-gram) serving contains 144 calories, 17g of protein, 3 grams of carbs, 9 grams of fat, and 2 grams of fiber.  

Why firm specifically? Firmer tofu has less water and therefore a higher amount of nutrients. To max out on protein content, choose the firmest tofu you can find! Tofu in general is made from soy, which has many potential health benefits including relieving menopause symptoms, preventing some cancers like prostate and breast cancers, preventing osteoporosis, and reducing your risk for heart disease.   

Tofu (and soy in general) is a good high protein food for those who don’t consume animal proteins. It can be fried, grilled, and used as a meat substitute in many recipes. Softer tofu can be blended, crumbled, and scrambled into dishes like smoothies, dressings, dips, soups, pudding, and breakfast scrambles. 

ANIMAL SOURCES 

Animal meat and animal byproducts are an easy way to sustain a high protein diet. Animal proteins are considered complete proteins because they offer the highest quality protein sources that give our body the amino acids they need to stay healthy.  

Eggs 

1 large, whole egg (50g), on average contains 78 calories, 6g of protein, 0.6 carbs, and 5 grams of fat. 

Whole eggs (egg whites + the yolk) are packed with omega-3 fatty acids, selenium, vitamins b12 and A and are low in carbs, which makes them a great high protein low calorie food staple for many diets including keto.  

The health benefits of eating eggs regularly include improving your brain, nerve, and eye health because they are nutrient dense, keep you feeling fuller longer, and are complete proteins. Those that are not already at risk for cholesterol problems may also find eggs to be heart healthy as well.  

Greek Yogurt 

One 7-ounce container (200g) provides an average of 140 calories, 19.9 grams of protein, 6 grams of carbs, and 4 grams of fat.  

Low fat, unflavored Greek yogurt has nutrients like calcium, b12, vitamin A, selenium and zinc. These are all important for bone health, building muscle mass, boosting metabolism, and improving gut health. Yogurt is a great source for probiotics that generate healthy bacteria in your digestive system. 

When shopping for Greek yogurt, look for plain, low-fat brands. Flavored yogurts can add unnecessary sugar, which makes them unhealthier! Instead, flavor your yogurt yourself with things like honey, nuts, berries, and other fruits. 

Chicken Breast 

3.5 ounces (100g) contains about 165 calories, 31g of protein, 0 carbs, and 6.2 grams of fat. 

Chicken is another diet staple for those searching for high protein low calorie foods. White meat chicken provides a variety of B vitamins and minerals like zinc and selenium and is lower in fat than thigh or other dark chicken meats.  

Because it is so high in protein and low in calories, it is especially beneficial for those looking to lose weight. Chicken breast can help you feel fuller longer and contribute to lean body mass. However, how you prepare your chicken matters. Breaded, fried, and processed chicken (like lunch meats) can put you at risk for heart disease, diabetes, and cancer. Stick to baking, grilling, or air frying your chicken instead, and consider skipping the dipping sauces for maximum health benefits. 

Lean Beef 

3.5 ounces (100g) provides about 217 calories, 26g of protein, and 12 grams of fat. 

Red meat is another high protein food that can be a part of a healthy diet, but it is best to consume in moderation as it is linked to a higher risk of health conditions. Lean red meat typically has less saturated fat and cholesterol as outlined by the USDA: 

“Lean” – 100 grams of beef with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol. 

“Extra Lean” – 100 grams of beef with less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol. 

USDA’s “Beef From Farm To Table”

Lean beef meats are a rich source of protein that have iron, zinc, selenium, vitamin B12 and B6. This can reduce your risk for anemia, maintaining good muscle mass, and improving physical performance. Like most foods, the source matters, so go for grass-fed, hormone-free beef for the best health benefits. 

Fish 

3.5 ounces (100g) contains about 280 calories, 22-25g of protein, and 12 grams of fat (depending on type of fish and whether wild caught or farm raised) 

People who include a lot of fish in their diet tend to have lower risk for major health concerns like heart disease and type 2 diabetes. Fatty fish like salmon are higher in Omega-3s, which is all around, a great superfood. Though “fatty fish” might sound like a negative thing, some fats are actually good for you!  

Fish can help lower risk for heart disease, heart attack, and stroke, aid fetal growth and development during pregnancy, improve brain function, and help treat symptoms of depression. As one of the focuses of the Mediterranean diet, fish are important for those looking to improve their overall health.  

Some healthy fish to consider adding to your high protein foods list are: 

• Pollack 
• Cod 
• Sardines 
• Halibut 
• Mackerel 
• Mahi-Mahi 
• Trout 
• Perch 

Other Sources 

If you still need more to supplement a high protein diet, protein powders are a good alternative for those that don’t have time to make meals and would like to get more protein intake in for the day. 

The amount of protein will vary from product to product, but the best protein supplements will be derived from whey, which has a range of essential amino acids. Studies have shown that whey protein can help you gain muscle mass and lose body fat quickly. If you are lacking even after eating high protein foods, this could be a helpful supplement for you. 

The post 10 Healthiest High Protein Foods (According to a Nutritionist) appeared first on Fresh n' Lean.

You might be wondering, “Is it okay to be around others? Am I eating healthy enough? What should I be doing to avoid getting sick?”   

To help you put your best foot forward, we’re sharing ten proven practices to boost your immune system. Let’s dive in.  

TL;DR 

• Fasting helps reset and renew your immune system 
• Proper circulation gives your body the oxygen it needs to defend against disease   
• One poor night of sleep can decrease your disease-fighting cells by 70% 
• Vagal breathing can calm your fight or flight response  

Foods That Fuel Your Body’s Defense Systems

Your body has five main defense systems: 

• Angiogenesis – The production of new blood vessels. Essential for growth, development, and wound healing.  
• Regeneration — The replacement of old or damaged cells with new ones. Plays a role in muscle building, bone healing, and tissue repair.  
• Microbiome – A collection of microorganisms like bacteria that regulate help regulate your bodily functions. Think of it as a manufacturing plant that produces specific cells when they’re necessary. A microbiome that’s out of balance could result in autoimmune diseases.   
• DNA – A self-replicating molecule that contains all your genetic information. It’s kind of like an instruction manual for your cells to reproduce, develop, and survive. Damage to your DNA can result in cellular aging and a greater risk of diseases like cancer.  
• Immunity – A network of cells, tissues, and organs that help your body fight infections and diseases.  

So, you’ve got some heavy hitters on your side when it comes to fending off illnesses; now it’s a matter of giving them the right fuel to do their jobs. Here’s some more good news: There are over 200 foods that help strengthen your five main defense systems. Let’s look at a few that support each category:  

To keep your immune system healthy, consider including these in your diet.  

Fasting: Renewing Your Immunity  

It’s not just about what you eat, but when. In addition to nutrient-rich foods that support your defense systems, fasting from food altogether can make a dramatic difference in your health. If you’re unfamiliar with fasting, the thought of missing multiple meals might sound like torture. How do you survive without food?! 

While fasting is trendier these days the practice goes back centuries and has plenty of science-backed benefits. A study done by the University of Southern California found that fasting for two to four days in a row can renew your entire immune system. Dr. William Li breaks it down like this in his best-selling book “Eat To Beat Disease”:  

“[it] forces the human body to go into a recycling mode, which gets rid of the older, worn-out immune cells. Then, when food is started again, it jump-starts the hematopoietic stem cells in your bone marrow to start regenerating fresh immune cells thus rebuilding the immune system.” 

In layman’s terms, when your body isn’t busy digesting, it can focus on regeneration, it’s kind of like giving your car an oil change. Check out this guide to learn more about how to fast effectively. 

Circulation: The Key To Health  

To have a healthy immune system, you need healthy blood vessels. Your blood vessels are tasked with transporting oxygen to your brain, heart, and other vital organs. Without them, you wouldn’t be able to function.  

But for most people, the problem isn’t being without oxygen but getting enough. If you sit for extended periods of time, your circulation suffers. This stagnant circulation makes it harder for your defense systems to get proper oxygen. Think of it as pinching a hose; the water still flows but you might get a trickle instead of a stream.  

Not getting proper oxygen to your immune system doesn’t just affect your health, it messes with your energy levels too. So, how do you turn it around? Apart from exercising, you can promote healthy circulation with nutrition.  

1. Healthy Fats  

Omega 3’s found in salmon, avocados, and nuts help keep your blood flowing smoothly through your system.  

2. Fruits  

The peel of fruits are packed with antioxidants like ursolic acid. This molecule helps your body develop more blood cells which makes getting oxygen to your organs more efficient.  

More oxygen = healthier organs = stronger immune system. 

3. Green Tea  

A naturally occurring compound in green helps your body regulate your blood vessels so you have just the right amount. In fact, researchers have found that “people who drink green tea have better blood vessel function just 30 minutes later.” Incredible.  

Sleep: Strengthening Your System  

A lack of quality sleep can result in a host of short and long-term ailments. According to sleep neuroscientist, Matthew Walker, “every disease that is killing us in developed nations has causal and significant links to a lack of sleep.”  

It’s while you’re getting some shuteye that your body heals itself and produces T-cells. Your T-cells are white blood cells that fight off diseases like Covid, the flu, cancer, etc.  

But here’s the catch, according to Walker: Just one night of poor sleep (getting only 4-5 hours), can result in a 70% drop in T-cells. Just one night of poor sleep?! Yup, but don’t freak out, there are plenty of things you can do to get quality shuteye.  

• Keep your room at a cool 60-67 degrees. Experts say this temperature is ideal for falling sleep.  
• Cut coffee intake after 4 pm. Caffeine is kryptonite for sleep. 
• Wind down slowly. Most people think falling asleep is like an on/off switch but in reality, it’s more like a dimmer. As you get ready for bed, shut off your electronics, reduce blue and fluorescent lights, and ease into sleep.  
• Here are a few more tips for optimizing your sleep cycle.  

Stress: The Silent Killer 

Even if you’re eating right, stress can take a severe toll on your immune system. Whenever a threat pops up or at least the perception of one, your body’s built-in alarm system kicks in and releases cortisol. Too much of this stuff can “ravage your immune system” and “reduce all aspects of immunity” according to the American Psychological Association. Great. 

Out-of-balance cortisol can do some damage but ultimately, it’s there to serve you. This hormone helps your body respond to danger, metabolize sugar faster, and reduce inflammation.  

The problem is cortisol also stiff-arms your immune system. So, when you’re overly stressed your body’s ability to fight disease drops significantly. Cortisol is more of a life raft than a pool floatie. It’s great for emergencies but you don’t want to spend all your time on it.  

Here’s some more bad news (aren’t you glad you read this blog), Americans are “among the most stressed-out populations in the world.” You likely experience stress on a daily basis. In fact, a recent Gallup poll claims that over 55% of Americans are stressed during the day. That’s 20% higher than the average.  

And it makes sense. You’ve got virus variants, climate change, inflation, and economic uncertainty to worry about. On top of that, got deadlines to meet, bills to keep up with, relationships to balance, and goals to pursue. Trying to balance all of it while staying sane isn’t easy. 

So, now that the bad and ugly are out of the way, let’s get to the good. Science has discovered some powerful tools to reduce your stress and bring your body back to balance.  

1. Alcohol, Drugs, Caffeine 

These substances tend to exacerbate the effects of stress on your nervous system. While you might enjoy a pint after work to decompress, consider replacing it with a cup of green tea. Even though green tea still contains caffeine, it has less than half that of coffee. Plus, it consists of theanine, an amino acid that has a powerful calming effect on your body. 

2. Run! 

Exercise is an endorphin machine. Going on a run, even just for a few minutes, releases feel-good hormones while simultaneously lowering cortisol levels. Getting yourself going is the hard part but once you do, you’ll feel the difference. If running’s not your thing, you can reap the same benefits from walking, swimming, biking, or dancing.  

3. Vagal Breathing  

In case you’ve never heard of it, your vagal nerve connects your brain to your organs, and it’s key to regulating your stress. When most people feel anxious, they tend to hold their breath. This action signals your vagal nerve which snaps your body into fight or flight. The problem is our ancient brains are overstimulated by our modern world, so your stress response gets triggered a lot. The good news is, you can just as easily switch it off, all it takes is a little breath work. When you take slow, deep breaths it tells your brain there’s no threat and it helps your nervous system relax.  

4. Expressive Journaling 

Research found that expressive journaling reduced depression, anxiety, and stress. If you’re feeling overwhelmed or burnt out, write it down. You can always crumple up your entry and throw it away, but the benefit comes from getting your emotions out of your head and onto the page. 

5. Lavender Oil 

Even though some of the benefits of essential oils are exaggerated (no, they don’t fix broken bones), others are backed by research. In fact, taking lavender capsules has been found to be comparable to the effects of anti-anxiety medication. And, taking 160 ml of lavender has been proven to significantly reduce anxiety.  

Want More Tips on How to Optimize Your Life?  

Check out our new Optimized Speaker Series. Each week we’re bringing you the best tips on how to master your mindset, nutrition, productivity, creativity, and wellness from world-leading experts. Now is the time; take control of your life with Optimize You!  

Visit Optimize You. 

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The food you eat can dramatically impact your well-being and state of mind. It can make you more likely to experience mental problems like depression. And it can affect your likelihood of developing a health problem like high blood pressure or cardiovascular disease.

We’ll share six healthy habits that can help you optimize your nutrition in this guide.

“First we eat, then we do everything else.” – M.F.K. Fisher

How to build healthy habits regarding nutrition

Healthy eating habits are always a choice. Everything starts with a thought and thought leads to action. If you want to modify your behavior around food, begin by establishing a partnership with your mind. Aim to develop an understanding of how your thoughts and mental state impact your relationship with food. 

Considering all that, here’s some guidance for forming healthy food habits: 

1. Watch yourself

Every scientific experiment revolves around observation. If you want to develop healthy eating habits, there is great value in paying close attention to your behavior regarding food. Specific small steps can help you realize significant improvements in your overall health. 

According to the Centers for Disease Control and Prevention (CDC), if healthy living is a goal, it’s a good idea to create a list of your eating and drinking habits. Use a food and beverage diary to keep track of everything you eat and drink. It will help you identify key patterns, and you may only have to use it for a few days to get the insight you need.  

For example, you might quickly realize that you turn to sweets for an energy rush to help overcome a mid-afternoon slump. Or your food diary may help you see that you use food as a reward system after a challenging day at work. 

As you note your behavior, also observe your mental state. For example, how did you feel as you ate those cookies or french fries? Were you feeling anxious or bored? Depressed or battling lots of stress? Establishing a connection between your emotions and your eating patterns will give you the insight you need to achieve notable health benefits and create meaningful and lasting change. 

2. Know the difference between healthy eating habits and harmful ones

“My doctor told me I had to stop throwing intimate dinners for four unless there are three other people.” – Orson Welles

Change starts with replacing a bad habit with good habits. Food can be your friend or your foe, and certain behaviors impact the nature of the relationship. Here are some examples of behaviors that can cause food to work against you instead of for you:

1. Eating too fast – This can cause you to consume larger portions than your body needs.
2. Eating when you’re not hungry – Many times, eating isn’t a response to hunger; we eat to soothe emotions like boredom or depression.
3. Always eating everything on your plate – Many of us were conditioned as children to eat everything on our plate; as adults, this behavior can lead us to consume more food than we need.
4. Always eating dessert – Desserts often contain sugar and empty calories; they work as an occasional indulgence, but if they’re a regular practice, it’s a good idea to consider breaking the habit.

3. Identify and address your triggers

Once you’ve established the harmful eating habits you want to change, determine the circumstances that trigger the behavior. Here are some examples of common triggers:

• Watching television at home
• Seeing a plate of bagels at your weekly office staff meeting
• Coming home from work without having a plan for dinner
• Walking past your coworker’s bowl of candy at the office
• Having unhealthy snack foods within reach in your kitchen

Once you know your triggers, you’ll be ready to address them and make healthy choices. Of course, you won’t be able to remove yourself from all situations that trigger you, but you can develop creative ways to achieve better outcomes. 

For example, if you know that you like to munch on something while watching T.V., plan to have a healthy snack like celery or carrots on hand instead of candy or cake. Similarly, if you know that the food provided at a staff meeting will be a temptation, bring healthy menu items to help you stay on a nourishing path. 

4. Get real about the impact food has on your health

“The food you eat can either be the safest and most powerful medicine or the slowest form of poison.” – Ann Wigmore

Every action has consequences. Whether we have healthy habits or unhealthy ones, those behaviors lay the groundwork for our future. Unfortunately, chronic disease is a fact of life for too many people, and food plays a role in many of these illnesses. 

The reach of these diseases is tremendous. For example, according to the American Diabetes Association, roughly 10 percent of Americans have diabetes, and the CDC reports that heart disease is the leading cause of death for men and women in the United States. Also, the National Cancer Institute states that roughly 40 percent of men and women will be diagnosed with cancer at some point in their lifetimes.

Research shows that the food we eat impacts our risk for chronic conditions like diabetes, heart disease and certain types of cancer. And numerous studies have linked food with brain impairment and mood disorders like depression.

If you want to create a healthy life for yourself tomorrow, start by fostering healthy food habits today. 

5. Make smart food choices

“To eat is a necessity, but to eat intelligently is an art.” – Francois de la Rochefoucauld

“Good food is healthy food. Food is supposed to sustain you so you can live better, not so you can eat more. Some people eat to live, and some people live to eat.” – Yolanda Adams

So, which healthy foods should we include in our diet? According to Harvard Medical School, not eating enough of the foods listed below is linked with a higher risk of heart disease, stroke and diabetes:

• Seeds and nuts
• Vegetables
• Seafood-based omega-3 fats
• Fruits
• Whole grains

At the other end of the spectrum, research shows overconsuming these foods and nutrients may increase your likelihood of developing diabetes or suffering a stroke or heart attack:

• Sodium
• Processed meat
• Sugar-sweetened beverages
• Unprocessed red meat

Generally speaking, it’s hard to go wrong with whole foods. So, aim to make whole foods the most significant part of your diet. And it’s a good idea to choose organic produce, grass-fed beef and cage-free chicken and eggs. Doing so will help you avoid exposure to harmful pesticides and hormones. 

6. Adopt a lifestyle, not a diet 

These days, we have an almost endless list of options for our diet. If plant-based is your preference, you can go vegan or vegetarian. Many people have found success with keto and paleo diets. And Whole30 is one of the newest eating plans to make an impact. 

Regardless of which plan you choose, it’s important to remember that long-term benefits require long-term action. So, don’t think of your eating plan as a diet; see it as a lifestyle change. And it’s essential to develop healthy habits that support that change. 

For example, if you want to make Whole30 or keto part of your routine, consider subscribing to a meal delivery service that offers these eating plans. Doing so may make it easier for you to establish healthy food habits and stick with your eating plan over the long run.

Fresh N Lean offers meal plans that include Whole30, keto, vegan, high-protein and paleo choices. We make our meals with grass-fed beef, cage-free chicken and organic ingredients, and we deliver to your home or office. 

Want more tips on fostering healthy habits and optimizing your life?

If you want to learn more about healthy behavior as it relates to your diet and other aspects of your life, spend some time exploring Optimize You and our new Optimized Speaker Series. It includes vital tips from top experts to help you supercharge your productivity, creativity, fitness, wellness and mindset. Take charge of your life with Optimize You. 

Visit Optimize You.

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In this guide you’ll learn exactly how to make the most of your time, improve your productivity, and maximize your energy to unlock peak performance. Let’s get started.  

TL;DR 

• To make the most of your brain power, save cognitive tasks for the morning, mundane work for the afternoon, and creative projects for the evening.  
• Use music between 120-145 bpm to tap into peak performance states.  
• Meditate for five minutes a day to help your body recover faster and improve stress resilience.  
• Actively practicing gratitude can increase your performance at work.  
• Wearing certain clothes can significantly improve your productivity and ability to focus.  
• Ashwagandha, L-theanine, and rhodiola supplements can help you improve your mental performance and alleviate fatigue naturally.  
• To get better sleep create a “wind-down” routine, dim the lights, and avoid beer before bed.  

Maximizing Your Time  

Quote: “Timing isn’t everything, but it’s a big thing.” Daniel Pink 

If you want to get more out of your day, you need to master your time. The challenge is, not all hours are created equal. Your decision-making power and energy levels vary throughout the day, so you need to plan accordingly. A good rule of the thumb is to take on highly cognitive tasks in the morning, mundane work in the afternoon, and creative projects in the evening. 

Morning: Cognitive Work (8 am – 12 pm) 

Your brain power is at its peak about two hours after rising. Use these hours to work on your toughest tasks. By scheduling your most cognitively demanding tasks earlier in the day you’ll be able to bring your best to them.  

Afternoon: Mundane Tasks (12 pm – 4 pm) 

According to a study out of Penn State, you’re likely to be more distracted between the hours of 12 pm and 4 pm. Use this time for mundane tasks that don’t require as much critical or creative thinking.  

For example, instead of writing something new, use the afternoon to edit. Instead of scheduling project review meetings in the mornings reserve them for the afternoon.  

Evening: Workout & Creative Tasks (4 pm – 8 pm) 

Studies suggest that your strength and endurance peak between 4 and 6 pm. Plus, scheduling your workout later in the day allows you to release any lingering work-related stress. Pro Tip: avoid working out past 8 pm; working out too close to bedtime can make it harder to fall asleep.  

Between the hours of 6 pm and 8 pm most people experience a rebound of energy. During this “second-wind” research shows that “people are at their most creative.” So, use it to your advantage, and save tasks that require imaginative thinking for later in the day.  

Mastering Your Mindset  

Quote: “Make sure your worst enemy doesn’t live between your two ears.” Laird Hamilton 

The connection between what you eat and how you feel is obvious. Down a glazed donut and you’re going to feel the rush and inevitable crash. But, what about your mental diet? Is what you’re consuming feeding peak performance or damaging your mental health? 

Scientists say we’re living in the greatest time in history, so why are we seeing massive spikes in anxiety, depression, and stress? Overstimulation. Our ancient brains often overreact to our modern world. You’re not designed for constant pings from social media, sensationalized headlines that trigger your nervous system, or ads designed to push your buttons. It’s a lot to process. 

To block out the noise and get in the “zone” you can’t just feed your mind, you need to nourish it. Thankfully, there are plenty of ways to ditch the mental junk food, and prime your mind for success. 

Peak Performance Rituals  

If you study the top athletes, artists, and achievers you’ll find that most of them have personal rituals that bring out their best. The good news is you don’t have to wake up at 4 am, run 10 miles, drink four shots of wheat grass, take an ice bath, and read 1,000 pages to reach your peak. All you need are a couple of consistent practices that work for you.  

Musical Motivation 

Music isn’t just a mood changer; the right song can also snap you into the right mindset for peak performance. Researchers have found that listening to certain songs can bring out specific emotional responses.  

Take it from Jamie Anderson, the most decorated female snowboarder in X-Games History. Before hitting the slopes for a major competition, Anderson listens to “I Know I Can” by Nas. The Olympic champ says the positive lyrics help her build her confidence and get into flow.  

You can use the same practice to prep for your day. Have a big meeting coming up? Trying to get the most out of your gym session? Want to kickstart your Monday strong? The research says to blast upbeat songs between 120-145 bpm. 

Here are a few science-backed playlists to get you started: 

• Workout 
• Productivity 
• Mood Booster 

The Alter-Ego Effect 

Improving your mindset isn’t just an internal process. Whether you’re at the gym, in the office, or WFH, the clothes you wear can make or break your performance. Researchers call this effect “enclothed cognition” and they suggest it holds the key to unlocking potential.  

In a study done in 2012, participants wore identical white lab coats to while they competed on attention tests. The only difference between was how the coats were described. Group one was told they were wearing painter’s coats, while group two was told they were wearing doctor’s coats. In every test, participants wearing “doctor’s coats” were able to focus longer and outperformed the other group. Scientists say “the combination of wearing certain clothes and their symbolic meaning” led to superior performance. 

Similarly, elite performance coach and author of The Alter Ego Effect, Todd Herman, suggests using “totems” or items of clothing to help you tap into different mindsets that improve performance.  

Your totem could be blue light work glasses that tell your brain it’s time for focused work, a headband that brings out your athlete, or a special hat that taps into your creative side. For best-selling author Bob Goff, it’s the latter.  

When he’s working on a new book, he’ll put on his “writer’s hat”, literally. By simply dressing the part, you too can signal your brain to get the in zone and perform even better than you would otherwise.  

Micro Meditations 

Meditation has some surprising benefits when it comes to recovery and performance. According to a study published in the Journal of Sleep, “Athletes who consistently practice meditation can help their body to recover quicker from training, racing, and even injury.”  

Studies have also shown that practicing meditation can help you remain calm under stress and improve your focus and concentration.  

Look, the benefits of meditation are undeniable but actually getting yourself to do it is a different story. Who’s got time to sit down and think zero thoughts for an hour? The truth is, meditation might actually be easier than you think.  

If you come back to first principles, meditation is the practice of focusing on the present. As you bring awareness to your breath each time your mind wanders, you’re training yourself to stay in the moment. It’s as simple as that.  

So, when you focus on your breath that’s meditation. When you sit still for a few minutes that’s meditation. When you close your eyes and think about what you’re grateful for… meditation.  

Five Minutes of Mindfulness 

To reap the benefits of meditation, start with five minutes of mindfulness for the next five days.  

1. Find a Quiet Space 

Sit comfortably, hands on your lap, somewhere you won’t be interrupted or distracted.  

2. Set a Timer 

All you need is five minutes, especially when you’re getting started.  

3. Focus on Your Breath 

Breathe in through your nose and out through your nose.  

4. When Your Mind Wanders 

Gently nudge your awareness back to breathing in and out.  

5. Wrap It Up With Goals & Gratitude 

After your five minutes is up, think of three things you’re grateful and say them out loud.  

Next, think of three things you want to accomplish today, visualize yourself achieving each one.  

Gratitude: The 3x3x3 Method 

One of the most powerful ways to get yourself in the right headspace is with gratitude. Several studies have shown that exercising thankfulness reduces anxiety and stress but what you might not know is it can also improve your performance.

In a study done the by University of Turin, it was discovered that “workers who practiced gratitude performed at a higher level than their less grateful counterparts.” Plus, the gratitude group reported greater job satisfaction. To get started with gratitude, try the 3x3x3 method.  

When you wake up in the morning, write down three things you’re grateful for. Keep it simple. In the afternoon, write down three more things you’re thankful for. Before bed write down three things you experienced during the day that you are grateful for. It’s simple, but it makes a difference. 

Optimizing Your Energy 

Quote: “Keep it whole, organic, and fresh.” Jamie Anderson 

You could have the best mindset and motivation in the world but if you’re not eating right, you won’t be able to sustain your performance.  

What To Eat & What To Avoid 

While there are many competing nutrition philosophies, one thing most researchers agree on is sticking to a diet based on whole foods. So, we went ahead and put together a list of the healthiest foods you can eat to support your energy and performance.  

Eat These: Whole Foods  

• Animal Products: Grass-fed beef, free-range chicken, wild-caught fish, pasture-raised eggs.  
• Fruits: Blueberries, strawberries, blackberries, citrus fruits, bananas, apples, avocados 
• Vegetables: Spinach, kale, broccoli, cauliflower, carrots, tomatoes, garlic, brussels sprouts, green peas, Swiss chard, ginger, red cabbage, sweet potato, collard greens  
• Nuts & Legumes: Almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, hazelnuts (if you have any nut allergies, steer clear).  

P.S. This list isn’t exhaustive; these are just some great options to get you started.  

Avoid These: Processed Foods  

• Deli meats, fried chicken, hot dogs, sausage, bacon, frozen entrees 
• Processed foods, high sugar foods, fries, ice cream  
• Potato chips, cheese fries, canned soup 
• Honey wheat bread, white bread, bagels 
• Margarine, imitation cheese, mayonnaise 
• Ice cream, donuts, fondant, non-dairy coffee creamer, sugar-coated cereal, white sugar, frosting, pancake syrup,  
• White Russian, cranberry juice cocktail, piña colada, bloody Mary  

You might be asking yourself, “Wait, why is it always the ‘don’t’ list that has all of the good stuff on it?” I don’t blame you. Who doesn’t love ice cream? But, it doesn’t do your body or your performance any favors. The havoc sugar reaps on your health and the number of diseases it’s linked to isn’t pretty. So, while there’s nothing wrong with a cheat day, the high sugar, highly processed shit is going to stay on the “avoid this” list.  

Nootropics & Supplements 

Thankfully, nature has tipped the scales and given us some incredible natural herbs to boost your brain power, handle stress, and stay sharp.  

1. Ashwagandha: An adaptogen herb commonly used to help the body adjust mental and physical stress.  
2. L-Theanine: An amino-acid used to improve mental function.  
3. Rhodiola Rosea: An adaptogen herb used to alleviate fatigue.  
4. Caffeine: A natural stimulant used to improve wakefulness and focus. (We recommend consuming your daily dose between the hours of 10 am and 2 pm for best results). 

Superior Sleep: The Ultimate Life-Hack  

Hustle culture gets a lot of hype, and while a strong work ethic is essential to success, it’s not sustainable without proper rest. Healthy brain function, recovery, and energy all depend on getting quality shuteye. Here’s what sleep scientists recommend for getting the most from your sleep. 

Keep It Consistent  

Go to bed at the same time each night and wake up at the same time each morning. Weekends included. Your brain has a 24-hour circadian rhythm and it responds best to regularity.  

Wind-Down Routine  

Sleep scientist and best-selling author Matthew Walker says sleep is more like landing a plane than flicking on off switch. In other words, you need to ease into it gradually with an evening routine. By taking a bath, meditating, or writing tomorrow’s to-do’s can signal to your brain that you’re preparing for bed.  

Hello Darkness, My Old Friend 

To trigger the release of melatonin you need darkness. Studies suggest that the blue light that emanates from your smart devices can inhibit your ability to fall asleep, especially in the last hour before going to bed. An easy practice to fall asleep faster is to dim your lamps and set your screens to warm mode as you’re preparing to get some shut eye.  

Don’t Get Buzzed Before Bed 

If you like a glass of wine or beer to take the edge off of work make sure you don’t go to sleep tipsy. Alcohol can negatively affect the quality of sleep you get.  

Hydrate To Fight Fatigue  

You’ve probably heard that you’re not drinking enough water. But, what you might not know is exactly how it affects your energy levels.  

According to Harvard Medical School, dehydration and fatigue go hand in hand. In fact, 50-60% of your total body weight is made up of water. And, after getting a solid night of sleep your body loses a lot of it. So, the most important time to hydrate is as soon as you wake up. We suggest chugging an 8-12oz glass of water with 1 tbsp of lemon juice. By knocking this out first thing in the morning, you’ll hydrate, energize, and replenish what you lost overnight. 

Optimize You 

As you master your mind, make the most of your time, and give your body the energy it needs, you’ll be well on your way to performing your best every day. 

Want to learn more about how to optimize your performance? Check out our new program, “Optimize You,” to get tips, tricks, and insights from masters in the fields of fitness, health, performance, creativity, and mindset. 

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SUMMARY

A low-fat, high-protein diet is a healthy eating plan that can help you lose weight, build muscle and achieve a more toned and defined body. This diet calls for lean protein foods that support muscle-building and fat-burning. The list of lean foods high in protein includes choices like legumes, skinless chicken and lean cuts of beef. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Whether you’re interested in weight loss or muscle-building, a low-fat, high-protein diet can help you reach your fitness goals.

Lean protein foods are at the center of this eating plan. These foods provide protein to help your body burn fat and pack on lean muscle. 

So, what foods have lean protein, and which ones are best suited for your low-fat, high-protein diet? 

In this article, we will:

• Define lean protein foods 
• Offer guidance on choosing foods that have lean protein
• List essential lean proteins

What are lean protein foods?

Many foods are high in protein, but they vary in the amount of fat they contain. Some high-protein foods are also high in fat. Nuts and seeds are good examples; a cup of almonds contains a whopping 74 grams of fat.

Lean protein foods provide lots of protein, and they’re also relatively low in fat. This mix of macronutrients can help you achieve a more chiseled and defined physique. Many people turn to lean protein foods for weight loss. And body-builders often rely on lean protein foods for muscle building.

Many lean protein-rich foods also contain relatively few calories, so they’re excellent choices if you’re seeking to curb your calorie intake. 

How to choose lean protein foods when grocery shopping

When shopping for protein, it’s common to find lean and higher-fat options within the same food category. It sometimes takes knowledge and discernment to distinguish one from the other. 

Here are some tips that will help you choose lean protein-rich foods in the grocery store:

1. Select white-fleshed fish

Fish is an excellent protein source, but some types of fish are relatively high in fat. If you’re shopping for lean protein foods, select white-fleshed fish. This type of fish tends to be lower in fat than fish with darker flesh, such as salmon. Here are some examples of white-fleshed fish:

• Haddock
• Cod
• Pollock
• Halibut 
• Tilapia

So, how much fat and protein will you get from white-fleshed fish? A filet of cod contains just 1.5 grams of fat and a healthy 41 grams of protein. 

2. Opt for white-meat poultry

Whether you choose chicken or turkey, poultry is a protein-rich food. However, some cuts have more fat than others, and it takes some insight to identify the best options for lean meat.

Dark-meat cuts like chicken drumsticks and thighs tend to be highest in fat. If you’re on the hunt for lean protein foods, look for white-meat cuts of poultry; examples include chicken breast, chicken wings and breast tenderloins. 

3. Look for low-fat or nonfat cottage cheese

Cottage cheese contains lots of protein. Regular cottage cheese isn’t that high in fat; it contains 10 grams per cup. But you can slash the fat content by choosing the low-fat or nonfat version.

Low-fat cottage cheese contains 2 to 6 grams of fat per cup. And a cup of the nonfat version contains just 0.4 grams of fat – it’s an excellent addition to your arsenal of lean foods rich in protein.

4. Pick grass-fed beef

Grass-fed beef is lower in total fat than conventional beef, and it offers other advantages. For example, compared to conventionally raised beef, grass-fed beef has more omega-3 fatty acids; these acids support heart health. Also, grass-fed beef provides a higher level of antioxidant vitamins than conventional beef. Overall, it’s a superb lean protein food for those who eat red meat. 

5. Look for lean cuts of beef

Whether you choose conventionally raised or grass-fed beef, look for lean cuts. The leanest cuts of beef often include “loin” and “round” in their descriptor. For example, sirloin steak, tenderloin and round steak are lean cuts. 

If a nutrition label is present, you can check it to determine how much fat a cut contains. So, how much fat does a lean cut of beef have? According to the Mayo Clinic, for every cooked 100-gram serving, a lean cut of beef has less than 10 grams of total fat and less than 4.5 grams of saturated fat. And cuts labeled extra-lean have less than 5 grams of total fat and less than 2 grams of saturated fat per 100-gram serving.

Also, when looking for lean protein foods, opt for meat cuts labeled “Choice” or “Select” instead of “Prime.” Prime cuts tend to be highest in fat. 

Finally, select ground beef that’s at least 95 percent lean. A 100-gram serving of this lean ground beef has about 6.5 grams of total fat. 

6. Choose low-fat tofu

Tofu is a superb source of plant protein, and it’s useful for those who choose not to consume foods made with animal products. Regular tofu doesn’t contain an excessive amount of fat; it has 12 grams of fat per cup, along with 20 grams of protein. But if you choose the low-fat or lite version, the fat content drops to about 1 gram. As such, it’s a great addition to your list of lean protein-rich foods for weight loss and muscle-building.

7. Select low-fat or skim milk

Whole milk is high in healthy protein (8 grams per cup). It contains about 8 grams of fat per cup; you can slash that number by choosing low-fat and skim (nonfat) versions. For example, milk with 1 percent fat has just 2 grams of fat per cup, and a cup of skim milk has a mere 0.2 grams of fat. Choose the low-fat or skim version when including milk in your lineup of lean proteins.

Essential lean protein foods

Here are some lean proteins to add to your shopping list:

• White-meat chicken or turkey (consume skinless, since the skin adds fat)
• Lean ground beef
• Sirloin steak
• Beans such as kidney beans, garbanzo beans, black beans and navy beans
• Lentils
• Low-fat or nonfat cottage cheese
• Low-fat tofu
• White-fleshed fish such as cod and halibut
• Edamame
• Low-fat or skim milk
• Shrimp
• Egg whites
• Bison
• Peas
• Soy protein powder
• Whey protein powder

Next steps

If you want to boost your protein intake and add more lean proteins to your diet, subscribe to Fresh N Lean. We deliver our chef-prepared high-protein meals to your home or office, and we make them with organic ingredients. Our menu includes everything from bean and lentil dishes to cod and grass-fed beef options. 

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SUMMARY

Some keto-recommended foods are healthier than others. The best keto foods brim with nutrients that support wellness; these menu items include healthy fat and adequate amounts of protein. Some of the best keto foods to eat are choices like grass-fed beef, wild-caught salmon, cage-free eggs and organic nuts.

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Standard Vegan, Whole30 and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

The keto diet is all about lowering carb intake to reach ketosis; once you’re in this state, the body can burn fat more efficiently. 

For this reason, many people choose a keto diet to help with weight loss or fat reduction. 

A keto diet can be great for your health, but not all keto diets are healthy. For example, a long list of low-carb foods will put you in ketosis, but some of these foods are highly processed; including them in your keto diet may have undesirable consequences for your health and wellness. 

So, what are the best foods to eat on keto? Let’s take a look. 

In this article, we will:

• Explain some keto basics
• Discuss how to choose the best keto foods for a healthy diet
• List the best keto foods to eat for your health
• Share a simple way for you to access some of the top foods for keto 

Keto diet basics

Many people have used the keto diet to help them reach their fitness goals. This diet supports weight loss; if you’re looking to trim some fat and achieve a more defined body, a ketogenic eating plan may be an ideal fit. 

With a keto diet, most of your calories come from fat. There is a moderate amount of protein allowed and very few net carbs. That means high-carb foods – such as most bread, pasta and pastries – are limited if you’re on this eating plan. And to stay within the guidelines of this low-carb diet, you’ll need to avoid starchy vegetables and foods with lots of added sugar. 

There are many keto-recommended foods, but not all of them are great for your health. Some keto-friendly foods are highly processed and contain undesirable ingredients. For example, some are high in sodium; studies link excessive sodium intake with high blood pressure. Other keto foods contain additives like trans-fatty acids and monosodium glutamate (MSG); research links MSG with conditions like obesity, and trans-fatty acids are a risk factor in heart disease. 

On the other end of the spectrum, the best healthy keto foods contain nourishment that supports you on your wellness journey. These keto choices are whole foods free of hormones, pesticides and antibiotics. You can count on these foods to provide the nutrition you need to feel and look your best. 

How to choose the best keto foods for health and wellness

If you’re looking to improve your health, here are some tips for selecting the top foods for keto:

1. Go organic. Organic produce is free of harmful pesticides that can compromise your health. Choose organic foods for your ketogenic diet. 
2. Select protein options that are cage-free or pasture-raised. When purchasing protein foods like chicken or beef, look for cage-free or pasture-raised options. Protein foods raised in these conditions have notable health benefits. For example, according to the Mayo Clinic, grass-fed beef has more heart-healthy omega-3 fatty acids and more antioxidant vitamins than conventionally raised beef. 
3. Choose wild-caught seafood for your keto diet recipes. Most of the fish sold in stores comes from farms. Fish raised in farms are more susceptible to disease than fish in the wild, and they’re often given antibiotics to counter infection. These antibiotics remain in the tissue and may cause health problems in people who eat this type of seafood. Antibiotics aren’t an issue with wild-caught fish. And studies show that fish caught in the wild tend to be richer in certain nutrients, such as calcium and iron. If seafood is on the menu, look for wild-caught options. 

Best keto foods

Here are some of the best healthy keto foods for your diet, listed in no particular order:

1. Grass-fed beef

Grass-fed beef provides healthy nutrition, and it’s a nourishing addition to your keto recipe plan. It’s higher in healthy fats than conventionally raised beef, and it contains valuable antioxidants like vitamin E. 

2. Cage-free chicken and eggs

When shopping for eggs, chicken breast or chicken thighs to cook with your air fryer, look for options from a cage-free environment. Cage-free chickens live in more humane conditions than those faced by conventionally raised poultry, and they’re less likely to be infected with diseases like salmonella. Also, some studies show that eggs from cage-free chickens have a healthier nutritional profile than those from conventionally raised birds. 

3. Wild-caught seafood

Seafood caught in the wild is one of the best keto foods to add to your diet. It’s free of the antibiotics sometimes present in farm-raised fish. All types of wild-caught seafood are keto-friendly, including shellfish. Here are some examples:

• Salmon
• Tuna
• Cod
• Shrimp
• Mackerel
• Oysters
• Mahi-mahi
• Anchovies
• Trout

4. Low-carb vegetables

Vegetables sometimes get overlooked by keto dieters. However, there are low-carb options in this food group that support your keto lifestyle. Including these foods in your keto eating plan is important since they’re a source of vitamins, minerals and fiber. Here are some low-carb veggies that belong on your list of keto diet foods:

• Cauliflower
• Cabbage
• Broccoli
• Asparagus
• Brussels sprouts
• Zucchini 
• Celery
• Spinach 
• Kale
• Tomatoes

5. Healthy fats

Healthy fats are among the best keto foods for your diet. Fat plays a dominant role in the keto diet. Some fats have undesirable health consequences, so choosing options that support wellness is essential. Here are some healthy fats to consume on your keto journey:

• Avocados
• Coconut oil
• Olive oil
• Grass-fed butter
• Ghee
• MCT oil
• Sesame oil

6. Organic nuts and seeds

Nuts and seeds are ideal keto foods because they are high in fat and low in carbs. Also, nut butter and seed butter made with these foods work well with a keto eating plan. Here are some nuts, seeds and nut butter options to add to your menu:

• Almonds
• Chia seeds
• Walnuts
• Almond butter
• Pecans 
• Pecan butter
• Hazelnuts
• Hemp seeds
• Flax seeds
• Sunflower seeds
• Pumpkin seeds

7. Organic dairy products

Milk isn’t the best choice for keto dieters. However, other dairy products are ideal keto foods. The list includes cheese, cottage cheese and full-fat Greek yogurt. 

A convenient way to add the best keto foods to your diet

Finding healthy keto foods at your grocery store can sometimes be challenging. Not every supermarket stocks items like wild-caught fish or grass-fed beef. 

If you want to include the best keto foods in your diet, a convenient approach is to subscribe to a meal delivery service. These services provide you with healthy keto food shipped straight to your door.

Here at Fresh N Lean, we offer a keto menu that includes organic ingredients, cage-free chicken and grass-fed beef. We also offer wild-caught seafood, including delicious fatty fish like tuna and salmon. Our meal delivery service can add ease and simplicity to your keto eating plan. 

Next steps

If you want to skip the hassle of balancing macros and shopping for groceries, subscribe to Fresh N Lean. Unlike meals delivered by companies like Green Chef, our food doesn’t require cooking or meal prep; all you need to do is warm it up for a minute or two in the microwave. And unlike competing companies like Territory Foods, we make our meals with organic ingredients. We deliver our chef-prepared keto diet food to your home or office. 

The post Best Keto Foods for Healthy Living appeared first on Fresh n' Lean.

SUMMARY

Many people assume a vegan diet is low in protein. However, there are many vegan protein sources provide this vital nutrient. The list of high-protein vegan foods includes choices like tofu, nut butter and lentils.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Protein is an integral part of a healthy eating plan – your body needs it to build muscle and repair cells. 

Most people know that protein is in animal products like beef and fish. But there is a widespread belief that getting your protein needs met is challenging if you follow a vegan diet. A vegan eating plan is a plant-based diet that excludes all animal products. 

So, is getting adequate protein difficult on a vegan diet? Fortunately, the answer to that question is no. Animal protein isn’t your only option if you want to add more of this nutrient to your eating plan. If you’re a vegan, many plant foods can help you meet the recommended daily protein requirement. 

Let’s take a look at some critical vegan protein sources. 

In this article, we will:

• Explain what a vegan protein source is
• List some of the best vegan protein sources
• Share recommendations that detail how much protein you should get each day

What are vegan protein sources?

Typically, vegan protein sources are plant-based foods that contain protein. As mentioned, the vegan diet excludes all foods made with animal products. That means that vegan protein sources are free of animal-based ingredients. 

Many plant-based foods contain at least some protein. But some of these foods are richer sources of this essential macronutrient than others. These high-protein vegan foods can be a vital resource if you want to maximize the amount of protein in your diet. 

It’s also helpful to have insight regarding complete proteins. A complete protein contains sufficient amounts of each essential amino acid, and there are nine of these essential acids in total.

Some plant-based foods contain complete protein. For example, Ezekiel bread — a bread made with sprouted grains — is a source of complete protein and has all the essential amino acids. In addition, tofu, tempeh, buckwheat and quinoa provide complete protein for your plant-based diet. 

You can also create complete protein by mixing different vegan protein sources. For example, combining rice with a bean such as kidney bean or chickpea will provide you with a source of complete protein. 

High-protein vegan foods: Best vegan protein sources

You have lots of tasty and nutritious options to consider if you’re looking to boost the protein content of your diet using plant-based foods.

The menu items listed below are some of the best vegan protein sources. We’ve included the amount of protein each vegan food contains per serving.

Our picks are in descending order, and our information comes from the USDA Food Data Central Repository. 

Vegan protein sources with more than 20 grams of protein per serving

This list includes everything from vegan protein powder to lupin, a bean loaded with plant protein. It also features soy foods like tempeh and tofu — as mentioned, both these menu items provide complete protein. 

• Firm tofu – 43.5 grams per cup
• Soybeans (edamame; boiled) – 31.3 grams per cup
• Tempeh – 31 grams per cup
• Oats (uncooked) – 26.3 grams per cup
• Lupin beans (cooked) – 25.8 grams per cup
• Soy-based protein powder – 25 grams per scoop
• Buckwheat (uncooked) – 22.5 grams per cup
• Green soybeans (cooked) – 22.2 grams per cup

Vegan protein sources with 20 to 10 grams of protein per serving 

The lineup here includes the lentil, a tasty legume that’s often the star of the show in Indian cuisine. You’ll also find soy milk, a popular soy protein. 

• Navy beans (canned) – 19.7 grams per cup
• Lentils (cooked) – 17.9 grams per cup
• Large white beans (cooked) – 17.4 grams per cup
• Adzuki beans – 17.3 grams per cup
• Roman beans (cranberry beans) – 16.5 grams per cup
• Oat bran – 16.3 grams per cup 
• Split peas – 16.3 grams per cup 
• Pinto beans (cooked) – 15.4 grams per cup
• Kidney beans – 15.3 grams per cup 
• Black beans – 15.2 grams per cup
• Black turtle beans – 15.1 grams
• Great Northern beans – 14.7 grams
• Lima beans – 14.7 grams
• Chickpeas (garbanzo beans) – 14.5 grams per cup
• Mung beans (cooked) – 14.2 grams per cup
• Soy milk – 14 grams per 16-ounce glass
• Catjang beans (cooked) – 13.9 grams per cup
• Black-eyed peas (cowpeas) – 13.2 grams per cup
• Soybean sprouts – 13.1 grams per 100 grams
• Broad beans (fava beans) – 12.9 grams per cup 
• Soybeans (dry-roasted) – 12.1 grams per cup
• Spelt (cooked) – 10.7 grams per cup 
• Pea sprouts – 10.6 grams per cup
• Whole-grain sorghum flour – 10.2 grams per cup 

Vegan protein sources with less than 10 and more than 5 grams of protein 

This portion of our roundup includes seeds such as hemp seed and flax seeds. It also includes nuts like cashews and almonds. 

• Cornmeal (uncooked) – 9.9 grams per cup 
• Kamut (cooked) – 9.8 grams per cup 
• Teff (cooked) – 9.8 grams per cup 
• Succotash – 9.7 grams per cup 
• Amaranth (cooked) – 9.3 grams per cup 
• Soybean sprouts – 9.2 grams per cup
• Hemp seed – 9 grams per ounce 
• Lentil sprouts (cooked) – 8.8 grams per cup 
• Pumpkin seeds – 8.6 grams per ounce
• Soft tofu – 8.6 grams per piece (2.5 inches x 2.75 inches x 1 inch)
• Quinoa (cooked) – 8.1 grams per cup 
• Nutritional yeast — 8 grams in 2 tablespoons
• Green peas – 7.9 grams per cup 
• Peanut butter – 7.7 grams in 2 tablespoons 
• Peanuts – 7.3 grams per ounce
• Straw mushrooms (canned) – 7 grams per cup 
• Wild rice (cooked) – 6.5 grams per cup
• Millet (cooked) – 6.1 grams per cup 
• Almonds – 6 grams per ounce 
• Pistachio nuts – 6 grams per ounce
• Sunflower seeds – 5.8 grams per ounce 
• Spirulina – 5.9 grams per 100 grams
• Tahitian taro (cooked) – 5.7 grams per cup 
• Podded peas (cooked) – 5.6 grams per cup 
• Spinach (cooked) – 5.3 grams per cup 
• Snow peas (cooked) – 5.2 grams per cup 
• Cashews – 5.2 grams per ounce
• Flax seeds – 5.2 grams per ounce
• Artichokes (cooked) – 5.2 grams per cup 
• Asparagus (canned) – 5.2 grams per cup 
• Passion fruit – 5.2 grams per cup 
• Sugar apples – 5.2 grams per cup 
• Tahini (raw sesame butter) – 5.1 grams per ounce 
• Hubbard squash (cooked) – 5.1 grams per cup 
• Arrowroot – 5.1 grams per cup (sliced)
• Collards (cooked) – 5.1 grams per cup 

Vegan protein sources with 5 to 3 grams of protein 

You’ll find nut butter made with plant foods like almonds and cashews on this list. You’ll also find Ezekiel bread — a complete protein. 

• Cashew butter – 5 grams per ounce
• Sweet potatoes (mashed) – 5 grams per cup 
• Yellow sweet corn – 4.7 grams per cup 
• Chia seed — 4.7 grams per ounce
• Jujube (dried) – 4.7 grams per cup 
• Coconut milk – 4.6 grams per cup 
• Russet potatoes (baked) – 4.6 grams per medium potato
• Brown rice (cooked) – 4.5 grams per cup
• White rice (cooked) – 4.3 grams per cup  
• Walnuts – 4.3 grams per ounce 
• Guavas – 4.2 grams per cup 
• Hazelnuts – 4.2 grams per ounce 
• Brazil nuts – 4.1 grams per ounce 
• Portobello mushrooms – 4 grams per cup 
• Brussels sprouts (cooked) – 4 grams per cup 
• Ezekiel bread — 4 grams per slice
• Avocados – 4 grams per cup 
• Goji berries (dried) – 4 grams in 5 tablespoons 
• Pine nuts – 3.9 grams per cup 
• White button mushrooms (stir-fried) – 3.9 grams per cup 
• Bamboo shoots – 3.9 grams per cup 
• Kale (cooked) – 3.8 grams per cup 
• Palm hearts (canned) – 3.7 grams per cup 
• Beet greens (cooked) – 3.7 grams per cup 
• Broccoli (cooked) – 3.7 grams per cup 
• Durian – 3.6 grams per cup 
• Almond butter – 3.4 grams per tablespoon
• Swiss chard (cooked) – 3.3 grams per cup 
• Pili nuts – 3.1 grams per ounce 
• Okra (cooked) – 3 grams per cup 
• Kohlrabi (cooked) – 3 grams per cup 

Vegan protein sources with less than 3 grams of protein per serving 

Certain mushrooms are great vegan protein foods. This list includes choices like oyster mushrooms and cremini mushrooms. 

• Onions (cooked) – 2.9 grams per cup 
• Cassava – 2.8 grams per cup 
• Oyster mushrooms – 2.8 grams per cup 
• Bok choy (cooked) – 2.7 grams per cup 
• Green cauliflower (cooked) – 2.7 grams in ⅕ head
• Pecans – 2.6 grams per ounce 
• Tomatoes (cooked) – 2.3 grams per cup 
• Shiitake mushrooms (cooked) – 2.3 grams per cup 
• Red cabbage (cooked) – 2.3 grams per cup 
• White cauliflower (cooked) – 2.3 grams per cup 
• Macadamia nuts – 2.2 grams per ounce 
• Cremini mushrooms – 2.2 grams per cup 
• Zucchini (cooked) – 2.1 grams per cup 
• Yam (cooked) – 2 grams per cup 
• Coconut water – 1.7 grams per cup 
• Tamari – 1.9 grams per tablespoon
• Soy sauce – 1.3 grams per tablespoon

How much protein should you get each day?

The Recommended Dietary Allowance (RDA) for protein is just 0.8 grams of protein per kilogram of body weight. That translates to 0.36 grams per pound. So, a person weighing 140 pounds would need 50 grams of protein under this guideline.

Keep in mind, though, that the RDA is merely the minimum amount of protein needed to meet your body’s most basic requirements. It’s the amount of protein your body requires to prevent you from experiencing protein deficiency. For optimal health, you’ll likely need to consume more than this minimum amount each day. 

And if you’re part of a group that needs extra protein for any reason, you’ll need to consume much more than this minimum to get what your body needs. For example, bodybuilders need ample protein to create bigger, stronger muscles. And since muscle mass often diminishes as we age, the AARP states that older people often need to increase protein intake to maintain a healthy amount of lean muscle. 

At the other end of the spectrum, getting too much protein is certainly possible. Excessive protein can lead to health problems such as kidney stones. 

Currently, it’s recommended that you limit your protein intake to no more than 2 grams per kilogram of body weight. That translates to a maximum of 125 grams per day for a person who tips the scales at 140 pounds. 

Next steps

Take a convenient approach to healthy nutrition by subscribing to Fresh N Lean. Our list of meal plans includes everything from vegan to high-protein choices. We deliver our chef-prepared meals to your home or office, making them with organic ingredients. 

The post Vegan Protein Sources: Healthy High-Protein Vegan Foods appeared first on Fresh n' Lean.

SUMMARY

Fruits aren’t the first thing most people think of as a protein source. But some provide more of this nutrient than others, and there are high-protein fruits that can increase your intake. So, what fruits are high in protein? Protein fruits include choices like dried apricots, guavas, jackfruit and goji berries. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

With protein, every little bit counts, and you can increase your intake of this nutrient by turning to some unexpected sources.    

The foods highest in protein include choices like meat, Greek yogurt and cottage cheese. And on the plant-based side of the spectrum, you can consume foods like peanut butter, almond butter and lentil dishes if you want to ramp up the amount of protein in your diet. 

But there’s one type of food that often gets overlooked when adding extra protein to an eating plan: high-protein fruits. Some fruits contain enough of this nutrient to notably impact your diet. 

Let’s take a closer look at high-protein fruits. 

In this article, we will:

• Define high-protein fruits
• Discuss the benefits of adding high-protein fruits to your diet
• List some fruits that are rich in protein

What are high-protein fruits?

High-protein fruits are fruits that have more protein than the typical fruit. Fruits mainly consist of these nutrients:

• Carbohydrates
• Minerals
• Vitamins (such as vitamin A, vitamin K, vitamin C, vitamin B and vitamin E)
• Fiber 
• Antioxidants

Fruits may also contain some protein, and high-protein fruits have more of this essential nutrient than is typical. For example, some high-protein fruits have as much as 10 percent of the recommended daily dose of protein in a single cup. 

Still, keep in mind that if you want to add extra protein to your diet, it’s best not to limit your options to fruit. 

If you follow a plant-based diet, you can include foods like nut butter and high-protein vegetables like garbanzo beans to support the protein intake you get from fruit. 

And if you eat animal-based foods, a choice like salmon will boost healthy fat and omega-3 fatty acid intake as it provides you with protein. For lean protein, grass-fed beef offers the nutrition you need. 

Why add high-protein fruits to your diet?

Here are some reasons for adding protein-rich fruits to your diet:

1. Most high-protein fruits are low in fat, sodium and calories

High-calorie foods can cause weight gain. And fat and sodium can create health problems if consumed in excess.

Most high-protein fruits have very little fat, sodium and calories. This makes them ideal choices to support you on your health journey. 

2. High-protein fruits are a good source of fiber

Like all fruits, those that are rich in protein contain lots of fiber. According to the U.S. Department of Agriculture (USDA), dietary fiber from fruit can improve your health in these ways:

• May reduce cholesterol and lower the risk of heart disease
• Supports proper bowel function
• Eases constipation and diverticulitis

Also, fiber-rich foods like fruits help you feel full with fewer calories. This feeling of fullness can support you if you want to achieve or maintain a healthy weight. 

3. Many high-protein fruits are stellar sources of vitamin C

Vitamin C helps your body grow and repair its tissues. It heals wounds and supports the health of your teeth and gums.

Fruits tend to be high in vitamin C, and high-protein fruits are no exception. 

4. Some high-protein fruits are excellent sources of potassium

Potassium can help you maintain healthy blood pressure. It can also reduce your risk of developing kidney stones and help decrease bone loss as you age. High-protein fruits such as apricots are wonderful sources of potassium. 

5. High-protein fruits add vital protein to your diet

According to the Mayo Clinic, protein plays a crucial role in helping your body build and repair muscle tissue. And studies show protein provides a feeling of satiety that can support weight loss or help you maintain a healthy weight. 

Also, adding more protein to your diet can help you burn fat more effectively. A 2012 study showed an inverse relationship between quality protein intake and abdominal fat. 

High-protein fruits are one way to increase your intake of this essential nutrient. 

What fruits are high in protein?

Here are some of the high-protein fruits that are richest in this nutrient, listed in descending order. When consuming these food items, your choices include dried fruit, fresh fruit and frozen fruit added to a delicious smoothie.

We’ve included each fruit’s protein content, as well as the percentage of the current daily value of protein it provides. Our information comes from the USDA Food Data Central Repository. 

High-protein fruits with more than 3 grams of protein per cup

• Passion fruit — 5.2 grams per cup, 10 percent daily value
• Sugar apples — 5.2 grams per cup, 10 percent daily value
• Dried jujube — 4.7 grams per 100 grams, 9 percent daily value
• Guavas — 4.2 grams per cup, 8 percent daily value
• Avocado — 4 grams per cup, 8 percent daily value
• Dried goji berries — 4 grams per cup, 8 percent daily value
• Durian — 3.6 grams per cup, 7 percent daily value
• Tamarinds — 3.4 grams per cup (pulp), 7 percent daily value

High-protein fruits with 2 to 3 grams of protein per cup

• Pomegranates — 2.9 grams per cup, 6 percent daily value
• Jackfruit — 2.8 grams per cup, 6 percent daily value
• Ground cherries (also known as dwarf cape gooseberries or strawberry tomatoes) — 2.7 grams per cup, 5 percent daily value
• Mamey sapote — 2.5 grams per cup, 5 percent daily value  
• Cherimoya — 2.5 grams per cup, 5 percent daily value
• Dried mango — 2.5 grams per 100 grams, 5 percent daily value
• Fried yellow plantains — 2.4 grams per cup, 5 percent daily value
• Breadfruit — 2.4 grams per cup, 5 percent daily value
• Lemons — 2.3 grams per cup, 5 percent daily value
• Soursop — 2.3 grams per cup, 5 percent daily value
• Frozen loganberries — 2.2 grams per cup, 4 percent daily value
• Apricots — 2.2 grams per cup, 4 percent daily value
• Kiwifruit — 2.1 grams per cup, 4 percent daily value
• Blackberries — 2 grams per cup, 4 percent daily value
• Mulberries — 2 grams per cup, 4 percent daily value

Protein fruits with less than 2 grams of protein per cup

• Casaba melon — 1.9 grams per cup, 4 percent daily value
• Oranges — 1.7 grams per cup, 3 percent daily value
• Bananas — 1.6 grams per cup, 3 percent daily value
• Tangerines — 1.6 grams per cup, 3 percent daily value
• Sweet cherries — 1.6 grams per cup, 3 percent daily value
• Raspberries — 1.5 grams per cup, 3 percent daily value
• Cantaloupe — 1.5 grams per cup, 3 percent daily value
• Nectarines — 1.5 grams per cup, 3 percent daily value
• Fresh mangoes — 1.4 grams per cup, 3 percent daily value
• Grapefruit — 1.4 grams per cup, 3 percent daily value 
• Yellow peaches — 1.4 grams per cup, 3 percent daily value
• Plums — 1.2 grams per cup, 2 percent daily value
• Strawberries — 1.1 grams per cup, 2 percent daily value
• Red or green grapes — 1.1 grams per cup, 2 percent daily value
• Blueberries — 1.1 grams per cup, 2 percent daily value
• Fuyu persimmon — 1 gram per cup, 2 percent daily value
• Prunes – 1 gram per ounce, 2 percent daily value
• Watermelon — 0.9 grams per cup, 2 percent daily value
• Pineapple — 0.9 grams per cup, 2 percent daily value

Next steps

High-protein fruits are just one aspect of a healthy diet. Give your body the nourishment it needs in the most convenient way possible by subscribing to Fresh N Lean. We make our chef-prepared meals with organic ingredients and deliver them to your front door. 

The post High-Protein Fruits: What Fruits Are High in Protein? appeared first on Fresh n' Lean.