Eating more protein will keep you fuller for longer and help keep your body in tip top shape. Stay on track with these hand-picked high protein breakfast recipes perfect for weight loss, fitness, and all-around better eating health goals.  

Table of Contents 
Southwest Tofu Scramble 
Greek Yogurt French Toast with Apples 
Spinach and Pepper Frittata 
Slammin’ Smoked Salmon Sandwich 
Poached Egg Avocado Toast 
Peanut Butter Cup Overnight Oats 
Sweet Potato, Sausage, Kale Casserole 
Chickpea Omelette 
Sweet Potato Black Bean Burrito 
Cottage Cheese Protein Pancakes  

Southwest Tofu Scramble 

Calories: 212  Fat: 15.1g  Total Carbs: 7.1g    
Net Carbs: 5g  Fiber: 2.1g  Protein: 16.4g   

The seasonings for this dish combine in a perfect blend of southwestern flavors. AND it’s egg free, for those of you tired of egg-only protein breakfasts! 

Greek Yogurt French Toast with Apples 

Calories: 370  Fat: 12g  Total Carbs: 48g    
Net Carbs: 41g  Fiber: 7g  Protein: 21g   

Whole wheat toast, eggs, Greek yogurt, and pecans makes this hearty protein breakfast the perfect combination of indulging and energizing. 

Spinach and Pepper Frittata 

Calories: 198  Fat: 10g  Total Carbs: 5g    
Net Carbs: 3g  Fiber: 2g  Protein: 22g   

You can easily make frittatas like this one ahead of time for easy grab and go breakfast options all week long. Just refrigerate and heat when you’re ready to eat (much like our meals available on our Protein+ plan!) 

Slammin’ Smoked Salmon Sandwich 

Calories: 242  Fat: 10g  Total Carbs: 33g    
Net Carbs: 26.g  Fiber: 7g  Protein: 15g   

Salmon is high in protein and is also full of healthy fats like Omega-3s. Using a whole wheat English muffin for this recipe will reduce your calorie and carbohydrate intake, making it even healthier. 

Poached Egg Avocado Toast 

Calories: 393  Fat: 20.4g  Total Carbs: 30.1g    
Net Carbs: 22.4.g  Fiber: 7.7g  Protein: 23.3g   

Ah, the classics. You really can’t beat avocado toast and eggs for breakfast, can you? 

Peanut Butter Cup Overnight Oats 

Calories: 350  Fat: 7.9g  Total Carbs: 33.4g    
Net Carbs: 21.9g  Fiber: 11.5g  Protein: 26.3g   

This recipe uses protein powder to amp up the protein content, but even without it, the oats, almond milk, yogurt, and peanut butter still make this a great high protein breakfast recipe. 

Sweet Potato, Sausage, Kale Casserole 

Calories: 315  Fat: 19g  Total Carbs: 16g    
Net Carbs: 14g  Fiber: 2g  Protein: 24g   

If you like a nice helping of sausage in the morning: turkey is your friend! Turkey sausage tends to be lower in saturated fat, calories, and is all around leaner and healthier than pork sausage. This casserole uses turkey sausage making it a leaner breakfast option.  

Chickpea Omelette 

Calories: 297  Fat: 16g  Total Carbs: 26g    
Net Carbs: 20g  Fiber: 6g  Protein: 11g   

Chickpeas are very high in protein and are also considered a “complete protein” because they contain all nine essential amino acids your body needs to stay healthy. They’re also low in cholesterol and make a perfect egg replacement for healthy vegan breakfast options.  

Sweet Potato Black Bean Burrito 

Calories: 123  Fat: 1.1g  Total Carbs: 24.3g    
Net Carbs: 19g  Fiber: 5.3g  Protein: 4.5g   

Add black beans and other types of beans to your breakfast burrito to add more natural fiber and protein to your breakfasts, just like this recipe has.  

Cottage Cheese Protein Pancakes 

Calories: 109  Fat: 3.6g  Total Carbs: 12.5g    
Net Carbs: 12.1g  Fiber: 0.4g  Protein: 8.2g   

If you’re looking for a little more protein content, you can add peanut butter, protein powder, or almond flour to the mix, or top with Greek yogurt before enjoying! 

Looking for an easier way to have healthier, high protein breakfast foods and more? We’ll make them for you and deliver them straight to your door with our Protein+ plan and other ready to eat meal plans!  

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

Let us introduce you to the world of delicious high protein foods baked, broiled, sautéed, and grilled into irresistible high protein meals. Get ready to fill up and feel satisfied! 

Table of Contents 
High Protein Turkey Skillet Burrito 
Balsamic Tofu with Rice 
High Protein Turkey Lasagna 
One Pan Spinach Chicken & Rice 
Jalapeño Chicken Poppers 
Walnut Pesto Caprese Chicken 
Philly Cheesesteak Stuffed Peppers 
Easy High Protein Curry Chicken 
Sirloin Steak Fajita Roll-Ups 
Slow Cook Balsamic Pot Roast 
Spinach Tomato High Protein Pasta
Panko Crusted Cod 
Vegan High Protein Chili 
Shrimp Cauliflower Fried Rice 
Marinated Grilled Pork Tenderloin 

High Protein Turkey Skillet Burrito  

Calories: 392   Fat: 10g   Total Carbs: 39g  
Net Carbs: 27g   Fiber: 13g   Protein: 39g 

Turkey is a great source of lean protein that works as a main dish in many recipes; one of those dishes being this high protein, gluten-free burrito bowl. Take out tortillas completely and you cut out a lot of the carbs and calories that come from a traditional burrito! 

Balsamic Tofu With Rice 

Calories: 270   Fat: 18g   Total Carbs: 15g  
Net Carbs: 12g   Fiber: 3g   Protein: 11g 

You don’t need meat to enjoy high protein meals! For vegan and vegetarian subscribers, tofu is full of protein and is low in carbs and fat (the firmer the tofu the better — less water in the tofu means more room for protein!) Adding the right sauces and spices can dress it up into something tasty, just like this balsamic tofu recipe! 

High Protein Turkey Lasagna 

Calories: 273   Fat: 8.7g   Total Carbs: 18.7g  
Net Carbs: 16.9g   Fiber: 1.8g   Protein: 27g 

For those carby craving pasta days, try this dish! For an even healthier lasagna, sub out regular lasagna noodles for whole wheat noodles or for a keto-friendly version, use thinly sliced zucchini instead (though this might change the protein content just a tad)! 

One Pan Spinach Chicken & Rice 

Calories: 319   Fat: 11g   Total Carbs: 20g  
Net Carbs: 14g   Fiber: 6g   Protein: 35g 

For quick high protein meals that serve the whole family, dishes like this one pan chicken dish is a fast dinner option. If you’re cooking for one, it makes meal prepping for the week easy as you can make a large batch to reheat and eat later.

Jalapeño Chicken Poppers 

Calories: 296   Fat: 6.9g   Total Carbs: 9.8g  
Net Carbs: 2g   Fiber: 0.8g   Protein: 46.1g 

Make as an appetizer or side dish for a high protein meal with these spicy jalapeño chicken poppers. Instead of stuffing jalapeños, you stuff chicken breasts instead to make a dish absolutely bursting with protein. Plus, they make a great low carb dish if you’re trying to follow a keto plan as well! 

Walnut Pesto Caprese Chicken 

Calories: 513   Fat: 36.1g   Total Carbs: 4.6g  
Net Carbs: 3.2g   Fiber: 1.4g   Protein: 42.3g 

Chicken IS the main go-to for a lot of high protein meals, but this recipe takes it to the next level. This is a combo caprese and chicken parm with a savory walnut pesto sauce you’ll crave again and again. (No seriously, have you tried walnut pesto sauce? It’s AMAZING.) 

Philly Cheesesteak Stuffed Peppers 

Calories: 355   Fat: 23g   Total Carbs: 12g  
Net Carbs: 9g   Fiber: 3g   Protein: 27g 

A classic sandwich in a neat, healthy veggie cup. If you’re craving a juicy, savory Philly cheesesteak, this dish is going to leave you satisfied. The mushrooms, bell pepper, and onion add tons of nutrients and fiber as well, so you can enjoy your dinner knowing you’re fueling your body right. 

Easy High Protein Curry Chicken 

Calories: 413   Fat: 21g   Total Carbs: 18g  
Net Carbs: ~14g   Fiber: ~4g   Protein: 37g 

You can make this dish in an instant pot or in a saucepan for a savory curry dish with a TON of protein (seriously – look at that label. 37g of protein!!) Japanese curry is considered a comforting, warming dish perfect for a cold day, but don’t let that stop you from having a delicious high protein meal in any weather.  

Sirloin Steak Fajita Roll-Ups 

Calories: 50   Fat: 1g   Total Carbs: 2g  
Net Carbs: 2g   Fiber: 0g   Protein: 6g 

The protein content for a single roll up may be insignificant, but if you eat a few more, it really adds up! Or, make the roll ups a side dish and up the protein with a single meal when you add brown rice, a quinoa mix, black beans, corn, or potatoes as accompanying selections. 

Slow Cook Balsamic Pot Roast 

Calories: 398   Fat: 21g   Total Carbs: 14g  
Net Carbs: 12g   Fiber: 2g   Protein: 36g 

This easy slow cook dinner can be made in an instant pot, a slow cooker, or in the oven for a hearty and protein packed meal. Prep time is fast, and you can feel free to go about your day while it simmers.   

Spinach Tomato High Protein Pasta

Calories: 531   Fat: 24g   Total Carbs: 58g  
Net Carbs: 47g   Fiber: 11g   Protein: 27g 

Perfect for carbo loading on rigorous gym days. The poached egg adds a good amount of protein and a delicious texture as well. While it’s on the high end for carbohydrates, this pasta is made from whole wheat, which makes it a healthy complex carb food. 

Panko Crusted Cod  

Calories: 382   Fat: 21g   Total Carbs: 16g  
Net Carbs: 15g   Fiber: 1g   Protein: 31g 

Crunchy garlic seasoned panko crumbs ready in just 10 minutes. Cod is high in protein, low in carbs and fat, and is full of important minerals and nutrients your body needs to stay healthy.  

Vegan High Protein Chili 

Calories: 292   Fat: 7g   Total Carbs: 38g  
Net Carbs: ~22g   Fiber: ~16g   Protein: 21g 

Whether you’re using Beyond Beef or substituting with lean ground beef, this chili recipe is full of fiber-packed vegetables, high protein ingredients, and tons of flavor. Make a big batch and sop it up with a whole grain bun, or top with cheese and fill up on a heaping bowlful. 

Shrimp Cauliflower Fried Rice 

Calories: 309   Fat: 16.9g   Total Carbs: 9.6g  
Net Carbs: 6.1g   Fiber: 3.5g   Protein: 30.1g 

Cut down on carbs AND enjoy a high protein meal with cauliflower fried rice. You can easily add more broccoli, bell pepper, and more to this dish to up your daily vegetable serving as well.  

Marinated Grilled Pork Tenderloin 

Calories: 544   Fat: 16g   Total Carbs: 0g  
Net Carbs: 0g   Fiber: 0g   Protein: 94g 

So, you might not be able to eat a whole pound of pork loin in one sitting, so the protein content for this high protein meal might vary depending on your portion size. BUT pork loin is in fact one of the best choices for a high protein meal regardless! And it has virtually no carbs, so it’s great if you’re trying to cut back!  

The post 15 Irresistible High Protein Meals (Nutritionist Approved) appeared first on Fresh n' Lean.

If you’ve started looking into eating better, or perhaps adopting a more rigorous gym routine, you’ve no doubt also seen a guide to a high-protein diet. Find out if a high protein diet is right for you, and how you can use it to meet your health goals. 

For extra help on getting started with your high protein diet, try our Protein+ plan. We craft high protein meals for you, making your meal planning weeks a little easier! 

Table of Contents 
What is Protein? 
Benefits of a High Protein Diet 
Risks of a High Protein Diet 
High (Healthy) Protein Food List 
How Much Protein Should You Eat? 
FAQs

What is Protein? 

Proteins are a type of amino acid that our body uses to do all sorts of amazing things. Amino acids are long chains of molecules that twist and fold into different shapes that allow them to perform those amazing things.  

Despite popular belief, protein is much more than the “building block” for muscles. Protein is involved in many biological functions including basic cell activity. This can mean acting as enzymes, signaling molecules, or even acting as antibodies that fight infection.  

One example of proteins being more than muscle is tryptophan, which is actually a protein molecule that famously leads to sleepiness when consumed (like when you eat turkey at Thanksgiving). That’s quite the opposite effect you’d expect from a molecule that is just supposed to help you get big and strong! 

Benefits of a High Protein Diet 

Eating more protein (in regulated amounts) can offer all kinds of health benefits. Protein plays a role in repairing and maintaining tissues in muscle, skin, bone, and hair. It also aids in oxygenation of the body. These alone are starring benefits that do wonders for your health, but protein does so much more. 

Protein’s Starring Role in Fitness 

It is true that proteins are critical components for muscles, and that in order to build muscle you need to up your protein intake, which is what makes proteins appear to be a potent exercise and fitness tool. Higher protein intake is associated with larger muscle mass and strength when combined with the right exercises. 

High protein diets can also boost your ability to heal and reduce the amount of muscle strength and bone mass you lose as you age. All around, high protein diets can make you a healthier person, especially if you’re very active.  

High Protein Diets Help with Weight Loss 

High protein weight loss strategies can be found everywhere since the launch of the Atkin’s diet. Nearly all of these are low carb – high protein diets can cloud the issue of whether high protein content matters for weight loss. In fact, carbohydrates tend to get most of the “credit” (check out our keto diet discussion for more info). The truth may be that it’s the high protein content in these diets that promotes weight loss, and that the carbohydrate content is irrelevant!  

As always with studies on weight loss, research varies on the effectiveness of how effective high protein diets are with weight loss. However, there is a general agreement that it is a candidate to be an effective option. 

High protein intake is effective even when carbohydrate content is ignored 

One simple fact underlies all weight loss strategies: You must consume fewer calories than you burn in order to lose weight.  All strategies attempt to address one side or the other of that equation. 

Strategies that help us to feel fuller after eating are critical to reducing calorie intake – trying to not eat when you feel hungry is not sustainable for most people. High protein meals are the most filling, with protein being the most satiating, carbohydrates are second, and fat last. 

So, if your meals have high protein content, you can eat fewer calories and still feel full.  At the end of the day this leads to decreased total calorie intake and weight loss. 

Protein Helps Burn Calories 

Referencing the critical “consume fewer calories than you burn,” the “burn” side is important too – you must consider something known as “Dietary Induced Thermogenesis.” This term basically refers to the calories your body burns in order to process what you eat: every process in your body burns calories, even eating! Digestion, absorption, transport, and storage all require energy. 

Increasing Metabolic Rate to Burn More Calories 

Proteins have by far the highest Dietary Induced Thermogenesis effect because your body burns far more calories to process proteins than carbohydrates or fat. 

One study compared the metabolic rate of subjects eating a high protein (29%) diet vs. not (11%) and found that the high protein subjects burned an additional 891 calories per day! 

This is particularly critical in dieting, because when we eat less our body responds by decreasing our metabolic rate, aka the rate at which we burn calories when we are just sitting still, the calories burned by our normal cellular processes 

This can adversely affect the balance between calories consumed and calories burned (if you consume less AND burn less, then you won’t lose weight).  By selectively consuming protein we can maintain a high metabolic rate despite dieting. 

Boosts Physical Ability and Stamina 

Exercise is the best way to burn a lot of calories – you burn a lot while in the gym, and you also dramatically raise your metabolic rate by increasing the amount of muscle mass in your body. And, of course, consuming protein is critical to aiding muscle growth when you exercise 

High protein diets also can help you maintain your muscles as you lose weight. Normally with a calorie deficit your body would shed pounds in the form of muscles as well as fat. High protein diets can limit this. 

Risks of a High Protein Diet 

In combination with bad press that carbohydrates and fat are the enemy, this has led to an appreciation that high protein foods are more health-forward than other options. While it is true that high protein foods can be more health-forward, it is not quite that straightforward.  

It is important to note that (as with anything) too much protein can be harmful for your body. High protein foods are often loaded with unhealthy components that more than offset any benefits they may have had. In general, high protein diets are quite safe, but there are a couple of things to keep in mind. 

Puts a Strain on Your Kidneys 

Your kidneys are responsible for detoxifying your blood stream. When you consume excess amino acids, your body can only utilize or store a certain amount. The rest is excess and needs to be dealt with. This job falls partially to your kidneys, which must work overtime in order to handle it when your protein consumption gets extreme. 

Studies on this subject have been mixed, with some suggesting a direct relationship between protein consumption going up and long-term kidney function going down, while others showing either no relationship or there only being risk for people whose kidneys are already damaged and therefore unable to handle the extra work. 

Suffice it to say, your kidneys are important, and this is not a risk to be taken lightly. If you plan on following a high protein diet, be sure to involve your doctor in the decision so they can monitor your kidney function. Losing weight is critical to your health and, if a high protein diet will help you lose weight, it is well worth the risk if you are carefully monitoring along with your doctor! 

It’s also worth mentioning that chronic kidney disease is very common, and many people looking to lose weight are already at high risk for kidney problems (diseases like hypertension, diabetes, and obesity all put major strain on the kidney). It is very important to work closely alongside your primary care doctor to watch out for these issues. 

Where You Get Your Protein 

When pursuing a high protein diet, it is important to consider your protein source in order to protect your health. Many foods that are high in proteins are also high in saturated fats and cholesterol which are concerning. This is a common criticism of the keto diet (and Atkins once upon a time before it) that people lose weight but eat a huge amount of red meat and dairy products making the diet dangerous long term. 

High levels of these ingredients put dieters at risk of heart disease and high cholesterol. It is possible to maintain a high protein diet without compromising your diet in other ways, but it requires carefully selecting your protein sources.  

So where should you get your protein from? 

High (Healthy) Protein Food List 

When thinking of high protein diets, many might think of a meat-heavy diet. Fatty red meat and high-fat dairy are not great to eat on a regular basis, however. Both have high saturated fat and, though high in protein, will likely lead to health problems if consumed too often.   

Lean red meat is occasionally okay, as the overall content of fat is low even if much of that fat is saturated, though one should still limit consumption of this if possible. Low fat dairy is a good, healthy option.  Dairy has many health benefits and, without the saturated fat, can be perfectly healthy. 

Here’s a brief list of high protein foods perfect for a healthy diet. For a more extensive list, check out our 10 Healthiest High Protein Foods blog. 

Vegetarian & Vegan Protein Options 

There is an association between high protein diets and eating lots of land-animal meat.  While true that meat is high in protein, it is entirely possible to eat a high protein diet that’s vegetarian!

Not only that, but vegetarian diets are extremely healthy. They are low in saturated fat, low in cholesterol, high in fiber, and highly nutritious. Vegetarians tend to be thinner, have lower cholesterol, lower blood pressure, and less heart disease. 

Soy (Tofu and Edamame) 

1 cup of tofu contains 20g of protein, vs. 35g for chicken 
1 cup of edamame contains 18g of protein 
Both are low calorie but extremely filling due to the combination of high fiber / high protein and have many other health benefits, too 

Lentils

18g protein per cooked cup 
Also high in fiber 

Beans
15g protein per cooked cup 
Very high in fiber 
Unlike red meat which leads to high cholesterol and heart disease, beans have been shown to lower cholesterol and prevent heart disease 

Quinoa & Other Ancient Grains
Quinoa has 8g of protein in a cooked cup 
Many of these “carb” choices are high in protein 
You could eat a serving of quinoa with tofu and nearly match the protein found in a chicken breast 

Nuts & Seeds
Most nuts and seeds have at least a moderate amount of protein 
Almonds have 7g protein per ¼ cup, which is about a handful 
Flax seeds have 3.5g of protein in just one tablespoon. (They also contain omega-3 fatty acids which are critical nutrients that you may be missing if you don’t eat fish twice per week) 
Nuts and seeds are also highly nutritious and packed with antioxidants 

Dairy Protein Products 

Eggs 
One egg has 7g of protein and only 50-75 calories!  
Eggs do have high fat content, including a lot of cholesterol, but many studies suggest they are healthy nonetheless 
Studies suggest that eating an egg every day does not cause heart disease, and may in fact lower your risk of cardiovascular disease 

Low/No Fat Dairy
One 6oz container of non-fat plain yogurt has 10g of protein 
Nonfat cottage cheese has 13g protein/serving 
One slice of low-fat Swiss cheese has 8g of protein
The fat in dairy is primarily the “bad” kind (saturated fat), so consuming fatty dairy like whole milk or regular cheese is detrimental to your health
With the saturated fat removed, dairy becomes a recommended part of any healthy diet and an excellent source of protein 

Animal/Meat Protein Products

Fish 
Fish provides many important nutrients and is a critical source of omega-3 fatty acids 
Salmon contains 37g of protein in one 6oz serving 
Tuna, meanwhile, has even more protein with 48g in a 6oz filet! Even a can of tuna (5oz) contains 20g of protein  
Eating fish at least twice per week is considered integral to a healthy diet, and should certainly be part of any high-protein meal plan 

Chicken 
Chicken breast has 31g protein in a 165-calorie serving (about the size of one breast) 
One skinless thigh (about 200 calories) has 28g of protein 
Chicken breasts are healthier than chicken thighs due to the lower fat content 

Red Meat 
Red meat is best limited or avoided due to major health concerns associated with it 
However, it is possible to offset this by eating only lean red meat (eye of round or flank steak from beef, or pork tenderloin) 

How Much Protein Should You Eat? 

Normal recommended dietary allowances of protein are around 0.8g/kg of body weight. Anything higher than that is considered high protein, and you may want to ease into higher protein content in your diet.  

Studies on high protein diets for weight loss are generally utilizing between 1-1.6g protein/kg of bodyweight, or around 30-35% of your total daily calories from protein. 

Calculating your macro percentages is probably the best way to create a high protein diet that helps you lose weight, and there are resources on the internet to help with this. But to start more simply, just aim for around 1g/kg and move up as needed to match your weight loss goals. 

Whether your goal is to lose weight, get big and strong, or both, consuming a high protein diet is key. Remember, dietary changes are supposed to last a lifetime! So, you do not have to do it all at once. 

FAQs 

What is a High Protein Diet?  

A high protein diet is full of healthy foods that exceed the basic daily allowance for protein intake as outlined by the FDA. (About 0.36 grams per pound of your body weight) 

Benefits of a High Protein Diet  

Eating a high protein diet can lead to increased muscle mass, controlled appetite, an increase in metabolic rate, weight loss, and general positive effects for body composition, aging, and healing.  

How Much Protein Do You Need?  

The amount may vary, but usually you would calculate your daily recommended protein intake by eating more than your daily recommended intake (DRI): 0.8g / kg of body weight. Or, if you track your “macros”, that would be 10-35% of your daily calorie intake coming from protein. 

For example, a 150lb person would eat about 82-110g of protein daily to achieve a high protein diet. 

Is a High Protein Diet for Me?  

If you’re thinking about starting a new diet, it’s always a good idea to talk it over with your doctor. 

In general, a high protein diet is beneficial for most, unless you have serious kidney issues. 

What Are the Pros and Cons of a High Protein Diet?  

High protein foods are associated with weight loss and higher physical performance, but too much protein can lead to kidney disease, cholesterol problems, heart disease, and nutrition deficiencies in other areas. 

Animal Protein vs Plant Protein  

Although lean meats, eggs, and chicken are high in protein, they aren’t the only way to load up on a high protein diet. Many vegetarian and vegan options like soy products, lentils, beans, quinoa, nuts, and seeds are essential and healthy sources for protein. 

Can You Lose Weight Eating High Protein?  

Absolutely! However, this is usually achievable with proper balance between the rest of your diet, and exercise.  

Is a High Protein, Low Fat Diet Effective for Weight Loss?  

​Yes, especially because many high protein foods like red meats can be high in “bad” fats, which is not ideal (or good) for healthy weight loss.

What Foods Are the Highest in Protein?  

Vegetables: Edamame, lentils

Grains: Quinoa, ancient grains  

Nuts and Seeds: Almonds, flaxseed 

Dairy: Eggs, plain yogurt, low-fat cottage cheese, low-fat Swiss cheese 

Meat: Salmon, white meat chicken, skinless chicken thigh, tuna, round or flank beef steak, pork tenderloin 

Other: Tofu and other soybean products 

Can You Eat Too Much Protein?  

You can eat too much of a good thing. Too much protein can flood your kidneys with excess amino acids it needs to filter out. This can put a strain on your system and cause long-term kidney function issues.  

What Does a High Protein Diet Do to Your Body?  

Eating a high protein diet can boost your body’s ability to build and repair muscle, organ, and bone tissues, lower body fat, help you feel fuller/more satiated, and reduce muscle loss as you age. 

The post High Protein Diet Guide (Science-Backed) 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.

SUMMARY

You can’t beat the convenience of protein shakes. These drinks are easy to consume and give your body the protein needed to rebuild and renew. You can use these beverages to reach your health goals, but it’s essential to pick the best protein shake for your situation. 

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, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Your body needs protein to thrive, and protein shakes are an easy way to boost your intake of this vital nutrient. 

Protein drinks come in more varieties than you might realize. Health goals and dietary preferences vary from one person to the next, and there’s a protein shake to suit each path. 

For example, there are vegan protein shakes for those who are plant-based, and keto protein shakes for those on a ketogenic diet. And you can use protein shakes for muscle gain or weight loss, depending on your objective. 

So, how can you choose the best protein shakes for your health goals and your lifestyle? Let’s dive in. 

In this article, we will:

• Explain what a protein shake is
• Discuss key benefits of protein drinks
• List tips for selecting the best protein shakes for your health goals

What are protein shakes?

Protein shakes are also called high-protein shakes and protein smoothies, and they are beverages designed to boost your intake of protein. These shakes are a great source of essential amino acids, and they often are at the heart of sports nutrition protocols.

They typically include a protein powder mixed with water, juice, nut milk or another liquid. And fruits — such as raw banana or frozen banana — are often added to protein beverages to enhance their taste and nutritional profile. Some people also improve their protein drinks with peanut butter and nut butter ingredients. 

You can create homemade protein shakes using simple ingredients and a blender. Alternatively, if you’re drinking protein to regain energy after a workout or for weight loss, you can purchase ready-made protein drinks at grocery stores, juice bars and restaurants. These ready-made shakes come in many different flavor selections. Choices include chocolate, vanilla and strawberry. 

Protein drinks differ in the protein powder they contain. Here are some of the different types of protein powder used in high-protein shakes:

• Whey protein, derived from milk
• Casein protein, also extracted from milk
• Egg protein, typically derived from egg whites
• Pea protein, usually extracted from yellow split peas 
• Hemp protein, derived from hemp seeds 
• Brown rice protein, made from brown rice
• Mixed plant proteins, made using a combination of plant-based protein sources
• Soy protein, derived from soy

Benefits of protein shakes

Protein shakes benefit your health and well-being in these ways:

1. They support muscle gain

Your muscles need protein to grow. It’s no surprise, then, that protein intake from shakes can help boost muscle mass. These shakes are a source of easily absorbable amino acids for the body. The body uses these amino acids to facilitate muscle growth. For best results in this area, combine your protein beverages with a regimen of muscle resistance training. 

Research shows just how beneficial protein drinks can be for muscle growth. In a 2016 study involving obese adults, participants given an extra 20 grams of protein weekly via shakes gained more muscle mass than those who didn’t add this type of protein supplementation to their regimen. 

2. Protein shakes benefit healthy weight loss

Protein helps the body burn fat. So, it makes sense that protein drinks help support healthy weight loss. Furthermore, these shakes can assist with ridding the body of stubborn belly fat. 

The data bears this out. In a 2004 study, participants on an eating plan that was 25 percent protein lost 10 percent more belly fat after a year than those eating half that amount. 

3. They assist with weight management

Protein drinks work with your appetite and metabolism to support weight management. If you’ve recently lost weight, these shakes can help ensure you don’t regain those unwanted pounds. 

In a 2005 study, participants who’d lost weight were given an extra 30 grams of protein over six months. Those who received this additional protein regained less weight than those who didn’t. 

What are the best protein shakes for your health goals?

Here is some guidance to consider when selecting the best protein drink for your situation.

1. Avoid whey and casein protein shakes if you’re sensitive to dairy

Many people are sensitive to dairy. If this applies to you, steer clear of dairy-based protein beverages. Whey protein powder and casein protein are dairy-based. Stick to plant-based proteins like soy protein, hemp protein, rice protein and pea protein. 

2. Consider whey protein shakes if you’re interested in weight loss

Generally speaking, protein benefits weight loss. But some types of protein work better in this department than others. If weight loss is your primary goal, protein drinks made with whey protein deserve consideration. 

A 2011 study compared the weight-loss effect of whey protein and soy protein. The research showed that study participants who consumed whey protein experienced more weight loss than those who consumed soy. 

3. Choose a soy protein drink if you’re concerned about heart health

If you have existing heart issues or if heart disease runs in your family, heart health may be a top concern. Studies show that replacing animal protein with soy protein can benefit heart health. With this in mind, shakes made with soy protein would be a better choice for you than shakes made with egg protein or dairy-based proteins like whey or casein. 

A 2003 study shows that substituting animal protein with soy protein may benefit heart health by reducing low-density lipoproteins – also known as LDL cholesterol – and triglycerides. LDL cholesterol and triglycerides have been linked with heart disease. 

4. Select whey protein shakes for muscle-building

We mentioned that whey protein supports weight loss, but its benefits don’t end there. This type of protein is also great for building muscle. As a result, shakes made with whey protein are a great choice if you’re interested in increasing muscle mass. 

Studies show that whey protein outperforms soy protein and casein when building muscle.  

Next steps

Increase your protein intake the easy way by subscribing to Fresh N Lean. We offer a high-protein meal plan with whole food, organic ingredients, and lots of healthy lean protein. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make ideal dietary choices. Subscribe today to have our tasty, high-protein meal boxes shipped to your home or office. 

The post Protein Shakes: Which Ones Are Best for Your Health Goals? appeared first on Fresh n' Lean.

SUMMARY

Certain plant-based protein foods support a healthy, low-fat diet. This list of vegan protein items includes beans, pea protein, lentils, low-fat tofu and soy protein powder.  

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. 

Protein helps the body burn fat and build muscle. 

It contains amino acids that are important for health and wellness.

This nutrient is often associated with meat, whey protein and other animal products. Still, animal protein isn’t your only option. There are plenty of plant protein sources you can use to round out your diet. 

Some of these plant-based proteins are high in fat, like peanut butter, hemp seeds and nuts. But others provide the protein you need with relatively little fat content. 

Let’s look at some plant-based protein foods that work well with a healthy, low-fat diet. 

In this article, we will:

• Define low-fat plant-based protein
• List ideal amounts of protein intake
• Share tips on how to select low-fat plant-based protein when grocery shopping
• List the healthiest plant-based proteins for your low-fat diet

What is low-fat plant-based protein?

Low-fat plant-based protein is a protein-rich plant food that has very little fat. Protein-rich food can have anywhere from 4 to 15 or more grams of protein per serving. 

As we’ve mentioned, some plant-based proteins are high in fat. Take almonds, for example. A cup of whole almonds contains a whopping 29 grams of protein. That makes this food a great source of protein; it’s excellent for upping your amino acid intake. But almonds are also high in fat; you’re adding 73 grams of fat to your diet with one cup. That may be too much for your liking if you’re on a low-fat eating plan. 

A cup of almonds contains 825 calories. Of that total, 653 calories come from fat. That means roughly 79 percent of the calories in this protein source come from fat. 

There are plant-based protein foods that are a lot lower in fat. Certain choices — like garbanzo beans — get less than 10 percent of their total calories from fat. These plant-based proteins are ideal for a low-fat diet. 

How much plant-based protein do I need?

The Dietary Reference Intake (DRI) recommends a protein intake of 0.36 grams per pound of body weight for adults. That means that you need 54 grams of protein each day for healthy eating if you weigh 150 pounds. 

Keep in mind that this is the bare minimum needed to support health, and a higher protein intake may be advisable in certain circumstances. For example, protein supports muscle building and is vital for increasing muscle mass. In addition, protein-rich plant food helps with weight loss. If you want to reach either of these health goals, you’ll benefit from exceeding the DRI minimum when planning your diet.  

How to select low-fat plant-based protein when grocery shopping

If you’re adding low-fat plant-based protein to your diet, you’ll want to choose the healthiest options available. You’ll need to look at a food’s fat and protein content, but don’t stop there. Consider all the ingredients that each food contains. 

Here are some tips for selecting the healthiest plant-based protein foods for your low-fat diet:

1. Choose low-fat plant foods that are good protein sources

If you want to add protein to a low-fat, plant-based diet, you’ll need to make sure the foods you choose have enough protein to make an impact. And of course, these plant-based protein foods also need to be low in fat. 

A good rule of thumb is to select those with at least 4 grams of protein per serving when choosing protein foods. And look for foods that get less than 10 percent of their total calories from fat. 

2. Avoid highly processed foods, and opt for whole foods

Some low-fat plant-based proteins are highly processed. These foods often have long ingredient lists that contain lots of additives. These additives can be harmful to your health. 

To choose the healthiest plant-based protein, look for whole-food options with minimal processing. For example, dry lentils, oats and beans are whole foods that are healthy low-fat protein sources. 

In addition to being free of harmful additives, plant-based whole foods contain fiber that supports good digestion. 

3. Go organic

Commercially grown plant-based foods often contain pesticides that can harm your health. If you’d rather not include pesticides in your diet, choose plant foods that have been grown organically. 

In addition to being pesticide-free, organic foods have another benefit. According to the Mayo Clinic, studies show that organic plant-based foods may have more nutrients than those that have been commercially grown.  

Most organic foods are certified by the USDA. Look for the “USDA Organic” seal if you want to purchase foods that are organically grown for healthy eating. 

Healthy plant-based protein for a low-fat diet

Here are some healthy plant-based protein foods for your low-fat diet. All of the picks listed get less than 10 percent of their total calories from fat:

• Lentils – 18 grams of protein per cup
• Black beans – 16 grams of protein per cup
• Oatmeal – 5 grams of protein per cup
• Soy milk – 6 grams of protein per cup
• Soy protein powder – 23 grams of protein per scoop
• Edamame – 17 grams of protein per cup
• Low-fat tofu – 17 grams of protein per 100 grams
• Green peas – 8 grams of protein per cup
• Pea milk – 8 grams of protein per cup
• Sweet corn – 5 grams of protein per cup
• Nutritional yeast – 4 grams of protein per tablespoon
• Ezekiel bread – 4 grams of protein per slice
• Amaranth – 9 grams of protein per cup
• Quinoa – 8 grams of protein per cup
• Spirulina – 4 grams of protein per tablespoon
• Spelt – 11 grams of protein per cup
• Teff – 10 grams of protein per cup
• Rice – 4 grams of protein per cup
• Chickpeas (garbanzo beans) – 14 grams of protein per cup
• Navy beans – 15 grams of protein per cup

Next steps

You don’t have to spend time cooking and grocery shopping to add healthy plant-based protein foods to your diet. Fresh N Lean provides meal delivery to ship these meat-free foods to your front door. 

Our plant-based meal plans support those on a vegetarian or vegan diet and are made with whole-food, organic ingredients. They include healthy plant protein foods like lentils and black beans — excellent for building muscle mass, burning fat and adding fiber and essential amino acids to your diet. Subscribe today to have our chef-prepared cuisine delivered to your home or office. 

The post Plant-Based Protein for a Healthy, Low-Fat Diet appeared first on Fresh n' Lean.

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. 

The post Lean Protein Foods for a Low-Fat, High-Protein Diet 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.

SUMMARY

High-protein meals build muscle, and they help your body burn fat more efficiently. You can create these meals by including more proteins in your eating plan. That includes animal products like beef, ground turkey, feta cheese, chicken and eggs. And if you follow a plant-based diet, choose protein-rich foods like garbanzo beans, tofu, tempeh, lentils and peanut butter. 

Fresh N Lean is the nation’s largest organic meal delivery service. 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. 

If your current diet isn’t giving you the results you want, you may want to think about adding high-protein meals to your eating plan.   

Protein is an essential building block for good health. And high-protein meals can benefit your fitness journey in helpful ways. Fortunately, it’s easy to include more protein in your diet. 

In this article, we will:

• Explain what a high-protein meal is, and list a typical macro
• Discuss some benefits of high-protein meals
• List animal-based proteins to add to your diet
• Provide plant-based protein foods to include in your meal plan
• Share insight regarding the maximum amount of protein you should eat each day
• List high-protein recipes you can add to your diet

What is a high-protein meal?

A high-protein meal is one that’s rich in protein. Many people think protein comes exclusively from animal-based foods like chicken breast or an egg omelet, but in truth, your options are a lot more varied. There are excellent vegetarian protein foods to consider, and they provide just as many benefits as animal-based options. 

When it comes to protein meals, if you want to tip the scales in your favor, you’ll need to consider the balance of your macronutrients. Macronutrients are also known as macros, and they consist of three groups: protein, fat and carbohydrates. 

So, what does the macro of a high-protein meal look like? The typical macro for this type of meal calls for 20 percent or more of the meal’s total calories to come from protein. You can reach this macro by including more protein-rich foods in each of your meals. 

Benefits of high-protein meals

There are excellent reasons for adding more protein to your eating plan. Here are some essential benefits of high-protein meals:

Benefit #1: High-protein meals help curb your appetite

As we’ve mentioned, there are three macronutrients: protein, fat and carbs. Your body responds to each of these in different ways. Research shows that of the three, protein is the most filling. It can reduce hunger and curb your appetite.

Why is this the case? Studies show protein suppresses the body’s production of the hunger hormone ghrelin. Additionally, protein ramps up the production of peptide YY, a hormone that promotes satiety. 

Benefit #2: High-protein meals boost strength and muscle mass

Whether you’re talking about vegetarian protein like chia seeds and nut butter or animal protein like beef and ground turkey, research shows these foods have one thing in common: They support strength and muscle-building. This means protein foods provide essential support if you’re looking to pump up your biceps at the gym. And if your muscle mass has decreased due to aging, protein foods can help reverse the decline. 

Studies show that increased protein intake — combined with resistance training — can bring significant gains in strength and muscle mass. And if your goal is weight loss, research shows that adding more high-protein meals to your eating plan can help you maintain lean body mass on your fitness journey. 

Benefit #3: High-protein meals help your body burn fat more efficiently

Your body burns calories as food is digested. This is called the thermic effect of food. But not all foods have the same thermic effect.

Research shows protein burns more calories than fat or carbs. So, if you’re looking to shed body fat, eating more protein foods will support your effort. 

A 2002 study compared a high-protein low-fat diet with a high-fat low-carb diet. The data shows that those on the high-protein low-fat diet burned more energy. And a 2021 study shows that a high-protein total diet replacement led to more fat loss than a conventional diet. 

Benefit #4: High-protein meals support healthy weight loss 

We’ve established that high-protein meals can curb your appetite and help your body burn fat more efficiently. So it’s not surprising that these meals support healthy weight loss. 

A 1999 clinical trial looked at the effect of two diets on obese participants: high-protein low-fat and high-carb low-fat. The data shows that those consuming lean protein from the high-protein low-fat diet lost more weight than those on the other eating plan. 

Animal-based proteins

Are you interested in raising the protein content of your diet? If so, consider using these animal-based foods to create high-protein meals. We’ve included the protein each food contains per serving:

• Eggs — about 6 grams (1 egg)
• Ground turkey — about 22 grams (1 patty)
• Lean beef —  about 22 grams (3 oz)
• Chicken breast — about 27 grams (0.5 breast, bone and skin removed)
• Lean pork chops — about 52 grams (1 chop)
• Tuna — about 43 grams (0.5 fillet)
• Salmon — about 40 grams (0.5 fillet)
• Grated parmesan cheese — about 11 grams (1 oz)
• Greek yogurt — about 17 grams (1 container)
• Whey protein powder (isolate) — about 25 grams (28 g or one level scoop)
• Cottage cheese — about 25 grams (1 cup)
• Feta cheese — about 21 grams (1 cup)

Plant-based proteins

If you’re a vegan or vegetarian, there are protein-rich veggie foods that fit your eating plan. Here are some plant-based foods you can use when preparing high-protein meals. We’ve included the protein each food contains per serving:

• Firm tofu — about 20 grams (1 cup)
• Tempeh — about 31 grams (1 cup)
• Lentils – roughly 18 grams (1 cup) 
• Pumpkin seeds — about 12 grams (1 cup)
• Chia seeds — about 5 grams (1 oz)
• Peanut butter — roughly 65 grams (1 cup)
• Almond butter — about 52 grams (1 cup) 
• Pea protein powder — about 27 grams (2 scoops)
• Garbanzo beans — about 39 grams (1 cup)
• Black beans — about 16 grams (1 cup)
• Quinoa — about 8 grams (1 cup)
• Spinach — about 1 gram (1 cup)
• Broccoli — roughly 2.5 grams (1 cup)
• Brussels sprouts — about 3 grams (1 cup) 
• Cauliflower — about 16 grams (1 large head)
• Spirulina — about 4 grams (1 tablespoon)
• Tomato — about 1.6 grams (1 large whole)
• Brown rice — about 5 grams (1 cup)
• Zucchini noodles — about 1.4 grams (1 cup)
• Sweet potato — about 2 grams (1 potato)

How much protein is too much? 

Protein is vital for good health. But if you consume excessive amounts of this nutrient, it can be harmful. According to Harvard Medical School, diets that have excessive levels of protein have been linked with a higher risk of kidney stones. 

Also, if you consume lots of protein derived from red meat, the saturated fat that this food contains could increase your risk of heart disease and colon cancer. Fortunately, plant-based high-protein meals don’t carry this risk. 

Right now, the recommended amount of protein is no more than 2 grams per kilogram of body weight. That works out to a maximum of 125 grams of protein per day for a person who weighs 140 pounds. 

Recipes for high-protein meals

• Mediterranean Protein Bowls Recipe
• Dark Chocolate Protein Oatmeal Recipe
• Tofu Quinoa Sushi Roll Recipe
• Lentil Chickpea Curry Recipe
• Salmon Meatballs with Coconut Cream Sauce Recipe 

Next steps

If you want a simple way to add more high-protein meals that include foods like steak and ground turkey to your diet, subscribe to Fresh N Lean. With our Protein+ meal plan, you can have protein-rich food delivered to your front door.

Each healthy meal on our menu is chef-prepared and dietician-approved, and it’s made with wholesome, organic ingredients. Sign up today and enjoy the convenience of having nutrient-dense high-protein meals shipped to your home or office. 

The post High-Protein Meals: Benefits and Food Options appeared first on Fresh n' Lean.