Proteins, which are the building blocks for hormones and enzymes as well as muscles found in the human body It also helps hair and nails to be healthy, to grow and to make the skin look beautiful. Protein is very filling because it takes a long time to digest and does not cause an increase in blood sugar like simple carbohydrates do.
Eggs are a well-known source of protein. In addition to protein, important nutrients such as choline, eye-protecting antioxidants lutein and zeaxanthin are obtained from eggs. Eggs are low in calories and help you feel full for longer and maintain muscle mass. One large egg contains about 6.42 grams of protein. However, eggs are not the only good source of protein. Apart from eggs, there are many other good sources of vegetable and animal protein. All meats and fish are also rich in protein. People who are vegetarians can supplement their daily protein dose with certain plant foods that contain more protein than eggs. In order to increase protein intake throughout the day, other healthy high-protein foods should be included in the diet. Below are alternative food options that contain more protein than an egg.
This gluten-free grain is rich in pulp. Quinoa is considered as a source of “complete protein” because it contains L-arginine and all essential amino acids that are effective in muscle growth, meaning it provides all the essential amino acids. Cooked in this protein-rich whole grain (actually an edible seed, not a grain) provides 8 grams of protein per cup. Quinoa cooks quickly and is as easy to prepare as rice. It can be added to salads or cereal bowls, as its flavor is quite mild. It can also be added to breakfast cereals or even popped like corn.
Cooked soybeans provide 28 grams of protein per cup. A versatile culinary ingredient, soy can be added to a variety of dishes, from main course and snacks to salads.
Edamame, an immature, whole green soybean, is a plant-based source of protein, providing all the essential amino acids the body needs. It is also a great source of magnesium that can help boost metabolism, increase energy and build muscle. The amount of protein in half a cup of edamame beans is 6.6 grams and contains 83 calories.
Soy Cheese (Tofu)
Tofu is a versatile, vegan and vegetarian protein. The soft version of tofu is great for smoothies, and the hard one can be stir-fried and added to soups.
Cheese is notorious for being rich in saturated fat and sodium, but it turned out to be healthier than originally thought. It is a snack on its own. About 30 grams of cheddar cheese has more than 7 grams of protein, plus it’s loaded with other nutrients like calcium, zinc, phosphorus, and vitamins A and B12. The portions should be kept small or a version with less fat should be chosen because the fats in dairy products are not the type suitable for heart health. Cheese can also be high in salt.
The amount of protein in half a cup of black beans is 8 grams. Black beans or any beans are a great source of protein. Beans are also a good source of fiber, and since most people don’t eat enough fiber, starting eating more beans can be a good way to get fiber. Dry roasted chickpeas can be tried to get protein on the go.
It is a good source of protein for vegans. A cup of lentils is an excellent source of plant-based protein as it contains around 14-16 grams of protein, which is much more than 1 large boiled egg. Lentils are also a great source of fiber and complex carbohydrates. Lentils can come in many colors (green, brown, yellow, black, red, and orange). They cook faster than beans. They do not need to be kept in water before cooking. Brown ones can be tried in veggie burgers, greens in salads, red ones in soups with curry spice, lentil patties.
The seeds mentioned here come from a cannabis plant different from cannabis. These delicious seeds are a powerful source of protein. Three tablespoons of cannabis seeds contain nearly 10 grams of protein. The seeds are also packed with heart-friendly alpha-linoleic acid and omega-3 fatty acids. It can be tried by adding some hemp milk to smoothies or cereal in the morning.
Since half a cup of cooked chickpeas contains about 8 grams, it has a very high protein content. It helps to increase the feeling of satiety by secreting an appetite-suppressing hormone called cholecystokinin. Hearty meals can be prepared by adding a handful of cooked chickpeas to salads or soups.
Generally, a bowl of pasta is not considered to be protein-rich, but new pastas made with chickpea, bean or lentil flour change this. These relatively new noodles or pastas use flour from a variety of seeds, not semolina, to offer a food full of protein and fiber. The taste of chickpea pasta is not quite the same as regular pasta, but it can be a delicious dinner, the texture is a little more filling, and those who eat it can say that it is prepared with a but tasty sauce made from seeds.
Cottage Cheese (Curd Cheese)
It is a good source of protein and nutritious, containing about 12 grams of protein in half a glass (about 23 grams per 100 grams of cottage cheese). High in protein and low in calories, cottage cheese is a delicious way to add high protein to the diet. A healthy snack can be prepared by pairing cottage cheese with any type of fruit, or used as a protein-boosting secret ingredient in pancakes. Low-fat varieties can be chosen to protect health.
One glass contains 25 grams of protein. Greek yogurt is higher in protein than regular yogurt, so it provides much more protein than an egg. Greek yogurt contains twice as much protein compared to homemade curd, helping you feel fuller for longer and is a great source of probiotics. You can even include Greek yogurt for breakfast, prepare a parfait with strawberries and granola, or add some yogurt to smoothies.
When those who feel hungry eat peanuts, they also get protein. Eating peanuts anywhere is easy and keeps you full for a long time. It can be purchased pre-portioned or in large quantities to save money.
The protein amount in two tablespoons of peanut butter is 7 grams. A hearty and nutritious sandwich with peanut butter and jam can be prepared. It provides a nice protein boost to toast, toast, noodles, smoothies and oatmeal. For a protein-rich snack, peanut butter can be spread on apple slices or washed, finely chopped, lightly boiled celery stalks.
There are 7 grams of protein in half a glass. Almonds are often excluded because they are high in fat, but the oils it contains are types of fat that are good for health and help keep you full. Sliced almonds can be added to salads.
This creamy, soft cream is not as well known as peanut butter, but it contains 7 grams of protein in 2 tablespoons. Having heart-friendly healthy fats, almond butter is a great way to get energy before exercise. Filled with vitamin E, biotin and manganese other than protein, almond butter is a great alternative for vegans and vegetarians. Marzipan can be easily made even at home. You need almonds and a blender for this. It can be flavored with cinnamon, coconut, vanilla extract, or curry powder.
Most people don’t think of bread as a source of protein, but there is actually some protein. Some whole wheat breads contain 3 to 5 grams per slice, and the protein ratio is higher in grain breads, while 2 slices of grain bread contain 8 grams of protein. Cereal breads are very filling.
Pumpkin seeds are a protein-rich seed. 30 grams of pumpkin seeds without the shell yield 9 grams of protein; this is more than the protein found in an egg. It is also a good source of iron, phosphorus, copper, potassium and selenium. Pumpkin seeds also provide zinc, which supports the immune system, and magnesium, a mineral that helps keep your heart healthy. It can be snacked on their own or added to muffins, mixed cookies, donuts. A handful of pumpkin seeds can be consumed with an apple as a filling snack. It can also be mixed into oatmeal, granola or homemade bread dough.
Chicken, which is an easy-to-cook and delicious protein source, can be added to salads and easily carried in the lunch box. For dinner, chicken can be served with grilled or baked potatoes and fresh greens. One cup of chicken breast, lean white meat, offers 43 grams of protein.
Vegan And Burger
Burgers made from a plant-based type of meat (vegan meat) contain lots of protein. Vegans who do not eat meat can easily eat these burgers, which look and taste like meat. It has 20 grams of plant-based protein and tastes so tasty and fatty that those who eat it may not believe it is made from plants.
Salmon contains some healthy fats, vitamins and protein. It is easy to include salmon in any meal in diets. It can be consumed as a main course with smoked salmon on bread or simit for breakfast, baked salmon on top of a salad at lunch, and steamed vegetables for dinner.
Only 113 grams of these shellfish are needed to produce more than 17 grams of protein. They are also low in calories and fat, contain very little mercury. Shrimp also cook quickly, but you should avoid pan-fried, deep-fried varieties. For a protein-rich meal, grilled shrimp can be added to pasta prepared with tomato sauce and other foods.
Dried Meat (Bacon)
30 grams of dried, lean meats can contain up to 15 grams of protein. Many brands sold are high in additives such as sugar, salt, and nitrate, but some newer products are more innocent. Dried meats from turkey, salmon, and even venison can be found. Labels for sodium, sugar and chemicals should be checked. For those who eat meat but want something easy to travel, bacon can be a good choice. For example, turkey bacon, three pieces containing 6.5 grams of protein, has more protein than an egg and can keep the eater full for hours. It can be transported in a ziplock bag for food on travels.
Writer: Muserref Ozdas