Protein is a macronutrient necessary for the proper growth and function of the human body. A deficiency in protein leads to muscle atrophy and impaired functioning of the human body, in general, this is why we’ve put together this list of protein-rich foods.
The recommended daily intake (RDI) is 46 grams for women and 56 grams for men (3).
Eating plenty of protein has numerous benefits. Here is a list of 15 protein-rich foods you should consider eating more often.
How many proteins should I eat daily?
There is a general belief humans eat too much protein, how much exactly does the body need a day? The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound, this translates to 54 grams of protein for a 150-pound woman, or 65 grams for a 180-pound man (4).
How can I eat more protein?
The importance of eating protein can not be emphasized enough and you can easily increase the amount of protein you consume in a day with some of the simple methods listed below.
- Eat the protein source first before you get to the starch, eating protein first can keep your sugar and insulin level from rising too high after a meal
- Snacking on cheese can provide you with some extra protein
- Replace your cereals with eggs
- A protein shake or smoothie can make a great breakfast
- Include a high protein food in every of your meal
- Choose a leaner, slightly larger cut of meat
- Top your salads with protein foods like tuna, salmon, chicken breast or cheese
15 Protein Rich Foods You Should Consider Eating Often
Eating protein-rich foods can help you lose weight and gain muscle while also improving your body composition and metabolic health, below are 15 foods high protein foods that can help your body function more efficiently.
Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant (lactose intolerance) to it.
However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.
Milk contains a little bit of almost every single nutrient needed by the human body.
It is particularly high in calcium, phosphorus, and riboflavin (vitamin B2).
Protein power: 21 of calories. 1 cup of whole milk contains 8 g of protein, with 149 calories.