10 Queens Of Protein

1 – FISH

Salmon’s stellar supply of Omega-3 fatty acids may reduce the risk of several cardiovascular issues, from high blood pressure to stroke. Other standouts: Oysters – which are rich in omega-3 fatty acids and iron, Sardines —a great source of Vitamin D, and the canned varieties are easy to keep on-hand in your pantry, and Albacore Tuna and Rainbow Trout. Tilapia is another good choice — it’s high in omega-3s and low in mercury.


Three skewers of grilled chicken fillet in honey-mustard sauce with apples on a white plate on a wooden table

2 – LEAN MEAT & POULTRY

Chicken, turkey and even lean cuts of beef can provide plenty of protein and B vitamins without excess saturated fat.


3 – EGGS

Eggs provide a complete range of amino acids, along with a healthy serving of antioxidants like selenium.


Lentils

4 – BEANS

½ C cooked kidney beans will give you the same amount of protein as 1 oz of lean chicken or cheese. And the good news is the beans can be added to soups and stews.


5 – LENTILS

½ C will give you 9 g of protein. There are several types to choose from, and they are sold in many colors. This healthy legume has helped aid in the reduction of cholesterol as well as lowering risk of heart attack and stroke.


Nuts and berries on the wooden table

6 – NUTS

1 oz of nuts contains 7 g protein. Sprinkle almonds or walnuts on your salads, or take a handful in a baggie for an afternoon snack.


7 – VEGETABLES

If you opt for protein veggies such as spinach, chickpeas or broccoli, you’ll enjoy 6 g of protein per half cup serving. If you want more protein, eating larger portions will do the trick. Since plant proteins are incomplete proteins, meaning they don’t contain all of the essential amino acids, combine them with a whole grain to make sure you’re getting a complete protein.


cottage-cheese

8 – LOW FAT COTTAGE CHEESE

One of the winners when it comes to protein content is cottage cheese! Only ½ C will give you14 g of protein.


9 – GREEK OR ICELANDIC YOGURT

When it comes to yogurt, you can get the most protein if you opt for greek or Icelandic style yogurt. This thick and creamy bowl will provide 16 g of protein in a single serving size. Top with walnuts or berries to add in even more nutrients.


10 – MILK

One glass of milk gives you 8 grams of protein. If you’re lactose intolerant, try unsweetened soy milk which also has apx 8 grams of protein per serving. A good way to incorporate milk into your diet is by adding it as a base to your protein shakes.

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