Delicious foods high in protein includes almond, oats, quinoa, lentils, shrimp, cottage cheese, corned beef, beef jerky, codfish, seitan, pumpkin seeds, and broccoli.
The importance of ensuring you get enough protein in your diet cannot be overstated. Proteins are responsible for growth, recovery and the production of numerous enzymes, neurotransmitters and hormones, whose roles cannot be replaced by other macronutrients. Luckily, the average individual will get adequate protein daily to fulfill their needs, but special groups such as vegans or athletes that need a greater amount of protein to facilitate accrual of lean muscle tissue may sometimes find it difficult to hit their target intake for the day.
Why does this happen? It’s not a case of unavailability, as there are numerous protein rich foods to choose from, but rather lack of knowledge of what is appropriate, or ones whose taste you can tolerate.
Below, you’ll find outlined some delicious high-protein foods to choose from, great options to beat boredom and help mix things up. Let’s check them out now:
12 Delicious High Protein Foods to Eat
1. Almonds
Almonds are an excellent protein source, particularly suitable for vegans or for consumption as snacks in between meals. Almonds also contain a fair amount of fat, which can add to your calorie bottom line-but this is something you need to keep an eye out for.
Alternatively, almond nut butters are another attractive option that you can choose in place of peanut butter if you so desire, for consumption along with breakfast. Per ounce of almonds consumed you get approximately 6 g of protein.
2. Oats
More often considered high-fiber, high carbohydrate food, oats also contain a good amount of protein that can be especially useful to vegans, or persons that consume higher fat diets, as oats have a natural cholesterol-lowering effect.
Half of a cup of oats supplies approximately 13 g of protein, along with a boatload of fiber and other important vitamins and minerals.
3. Quinoa
The popularity of quinoa has been growing in recent years, with a possibility of it replacing rice as the world’s primary stable over the next century very likely as well.
Each cup of cooked quinoa supplies approximately 8 g of protein, and when combined with its abundance of fiber, and many vitamins and minerals, you arguably have a food that will remain here for millennia.
4. Lentils
Lentils are classified as a legume, though many people have no idea how to incorporate it into meals. On the Indian subcontinent, lentils are cooked in a pressure cooker with water and made into a gravy known as Dhal, which acts as the perfect complement to curry dishes.
Much more importantly, lentils are a very rich source of protein, containing a whopping 18 g per boiled cup. They are amongst the best unknown sources of vegan protein in the world, and are very rich in important nutrients such as manganese, magnesium, iron, folate along with fiber.
5. Shrimp
Most persons only consume shrimp occasionally, even though they are an affordable, yet compact source of protein.
Like many of the healthiest fish, shrimp are actually a good source of omega-3 fats, and supply approximately 18 g of protein per 3 ounce serving size. This is massive, as it indicates that about 90% of the calories from shrimp come from protein, making it one of the richest protein sources when compared to other foods on a gram per gram basis.
6. Cottage Cheese
Cottage cheese has a milder taste than cheddar cheese, and can be considered more of an acquired taste by many. Regardless, that does not give you the right to skip this super protein dense food, as each half cup serving size supplies approximately 14 g of protein.
What’s more important is the fact that the primary protein contained within cottage cheese is casein, which is a slow digesting protein that is perfect for supplying amino acids over the course of many hours, and is in fact preferable to other commonly used protein sources when it comes to supporting muscle growth.
Casein protein is also perfect for taking before bed, as the slow release of amino acids reduces the likelihood of your waking in the middle of the night looking for a snack.
7. Corned Beef
Similar to ground beef or minced beef, except that corned beef has a smoother texture and is usually combined with flavoring agents during the manufacturing process. This means that in a fix you can open up a can of corn beef and consume as is, though lightly sautéing it with onions and bell peppers before consuming makes for a heavenly meal.
Each 3 ounce size serving of corned beef supplies approximately 24 g of protein, retaining all the power of beef, but with an amazing taste.
8. Beef Jerky
Beef jerky consists of dried strips of beef, usually made by smoking or sun drying for an extended period of time. Beef jerky is best consumed as a snack in between meal times, and supplies a massive 20 to 40 g of protein per 100 g serving size.
The drying process also naturally removes much of the fat content, giving you a lean, mean source of protein.
9. Codfish
It’s surprising to know that many people have never consumed codfish before, even though the taste can best be described as nothing of this world.
Codfish is extremely fatty, but of the good kind – omega-3 fats, and supplies approximately 20 g of protein per 100 g serving size.
The best way to consume codfish would be to batter and deep-fry it. Not the best method of preparation, but even if it means consuming cod just once in your life, it’s worth it.
10. Seitan
This is a vegan substitute for meat products, made from gluten protein, and not soy as many people believe. This may make it unsuitable for consumption by persons with a gluten allergy, but at the same time offers a refreshing alternative to those fed up of tofu.
Seitan possesses a chewy texture, different from the soft mush that is tofu, and supplies approximately 25 g of protein per hundred grams serving size.
Though considered more of a specialty product, it can be found in more and more supermarket shelves and deli counters today.
11. Pumpkin Seeds
Do you toss out pumpkin seeds when making traditional pumpkin pie? If you do, the next time you get your hands on some pumpkin you may want to save the seeds. Or, you can just head down to your health food store and purchase a pack that have already been dried and made ready for consumption.
Pumpkin seed supply 30 grams of protein per 100 g serving size, and contains plant-based omega-3 fats, along with important zinc – critically involved in immunity and testosterone production in men.
12. Broccoli
Okay, we know what you’re thinking here – there’s nothing delicious about broccoli, right? Simply sautéing broccoli can help instill some amazing flavors, and if you are vegan this is one additional source of protein that you can easily implement.
A cup of broccoli only supplies about 3 grams of protein, but when you consider it also only equates to about 30 calories, you can see how binging on broccoli can easily become a thing.
Not to mention they are an extremely rich sources of folate, fiber and potassium, all of which have significant benefits on your health.
Conclusion
Why did we exclude the staples of chicken, beef, pork, and fish? Because everyone already knows about them, and know that they taste darn good. No need to beat the same thing into your head a dozen times, right?
Besides, you’re much better served by learning new options that you can include to mix things up and help meet your protein needs every day.
