From hair and nails to bones and muscles, protein is important to every cell in the body. It helps to build and repair tissues, makes enzymes and hormones and is needed in large amounts. The body is unable to store protein, so you need to make sure that you get enough on a day to day basis from your meals. Our guide below includes our top 10 high protein foods to help you ensure you’re getting enough protein in your diet.
How Much Protein Do I Need Per Day?
You should consume 0.8 grams of protein per kilogram of body weight each day. This amount is enough to keep our bodies from suffering. However, depending on how much exercise you do and whether you’re trying to build muscle, you may need more.
What Should You Eat For Protein?
Amount of Protein: 23g per 28g Steak
A lean cut of steak cooked medium-rare is a great way to increase the amount of protein in your system. Just be careful to not overcook it, otherwise it will become dry quickly. You’ll be surprised as to how little steak you actually need to eat to stay healthy.
Amount of Protein: 23g per 226g Greek Yogurt
As opposed to standard yogurt, Greek yogurt contains double the amount of protein. It’s also only got a third of the sugar present in standard yogurt. It’s also packed with calcium for strong and healthy bones.
Amount of Protein: 6g per 1 Large Egg
Packed with omega-3, protein and essential amino acids, eggs are great for your health. Plus, eggs are so versatile which means that you can incorporate them into a wide range of meals, or eat them alone. It’s up to you.
Amount of Protein: 24g per 85g Chicken Breast
Chicken breast is one of the best high protein foods. It’s also a rather affordable meat to purchase, making it a shopping list staple. If you want to build muscle, aim to eat chicken regularly.
Amount of Protein: 25g per 85g of Yellowfin Tuna
Yellowfin tuna is full of high-quality protein which is easy to digest too. This seafood is also great for boosting your vitamin B and antioxidant levels. Aim to purchase pole-caught tuna rather than net caught where possible.
Amount of Protein: 13g per ¼ cup of Dried Lentils
You can add protein, fiber and mineral packed dried lentils to almost everything. They’re very affordable and a great way to incorporate a healthy amount of protein into your diet on a budget.
Amount of Protein: 18g per 85g of Pepperoni
If you fancy tucking into a pizza, make your own and add some fresh pepperoni purchased from a deli. Try to look for pepperoni with a low sodium level to help maintain a normal fluid balance within your body.
Amount of Protein: 6g per 56g of Mixed Nuts
Eating a mix of almonds, cashews and peanuts for a snack will provide you with a substantial amount of protein. This is a great snack to have before or after a workout to stay at the top of your game.
Amount of Protein: 16g Average per Smoothie
Smoothies are a tasty way to top up on protein at any time during the day. Depending on which ingredients you use, they contain around 16g of protein on average. For smoothie inspiration, check out our recipes here.
Amount of Protein: 12g per 85g of Tofu
If you don’t eat meat but still want a protein rich meal, tofu is the perfect alternative. Even though it doesn’t contain as much protein as chicken or steak, it can still provide a sufficient amount. Simply swap out meat for tofu in your recipe and enjoy.
What are your favourite high protein foods? Let us know over on Twitter: @Mankindcouk