Delicious High-Protein Foods – Get the right dose

Generally, protein rich foods are also high in calories that result in a lesser consumption of protein. Therefore, it is necessary to add high protein rich food with lesser calories. Meeting your protein needs without exceeding the number of calories is the best way to keep the body satisfied throughout the day and an important way of maintaining a proper balanced diet.

Here are some tips that will help you to find the foods you’re seeking for your diet with helpful diet charts. 

Eggs are the best and popular food to start your day. Eggs are not just the perfect choice for daily breakfast but you can also add it to your evening diet or you can have them post your workout. Boiled eggs and omelettes are popular options and taste delicious.

Omelets	Boiled eggs	Raw eggs
1 omelet of 2 eggs	2 boiled eggs serving	2 raw eggs  with milk serving (for workouts)
Calories-160 Protein-11gm	Calories– 155 Protein-12.5gm	Calories-143 rotein-12.6gm

Non-fat Cottage cheese is the best option one can opt. It is the best replacement of ricotta, mozzarella, and burrata. You can try it with fruits salad, spaghetti to make your food more delicious, yet less in calories.

 

Nonfat cottage cheese per 100gm	Fruits salad with nonfat cottage cheese	Spaghetti (140gm) (without cottage cheese)
Calories-72 Protein-10gm	Calories-272 Protein-22gm	Calories-221 Protein-8.1gm
	Fruits used for salads-Apples,walnuts,pineapple with cottage cheese	You can add nonfat cottage cheese according to your diet plan

Sea Food provides the substantial amount of protein and simultaneously keeps calories to a minimum. Like if we talk about tuna, it is the best example of seafood high in proteins and lesser in calories. Canned tuna in water and raw tuna in sushi are the great choices for non-vegetarians as it contains omega 3 as well. Avoid adding mayonnaise to the salad, for those extra calories.

Tuna per 100gm	Canned tuna in water	Raw tuna in Sushi
Calories-116 Protein-26	Calories-194 Protein-14.2gm	Calories-106 Protein-8gm

Soya Chunks is one of the highest protein-rich and less in calorie foods. It is one of the most popular food among vegetarians as it is the best alternative of meat and also a cholesterol free food. You can also add soya chunks in your salad, in soups and makes soya vegetable or other ways to make your food more interesting.

Soya per 100gm	Soya Soups (1cup)	Soya Vegetable
Calories– 173 Protein-16.6gm	Calories-85.1 Protein-6.1gm	add according to your diet plan

Chicken breast or roasted chicken help to meet your protein needs without increasing the calories. Three slices of oven roasted chicken is good to keep the unbalanced ratio of calorie and protein. It is also good for your metabolism. You can steam it or bake it for cutting fats and calories from it. It is best recommended for bodybuilders.

3 Slice of Roasted Chicken	Chicken Breast (100gm)
Calories-50 Protein-10gm	Calories-197 Protein-30gm

Adding Peanut butter into your diet is a good idea to keep your calories down and meet your protein needs for the day. It keeps you full for a longer time, so you eat less overall. You can have it either one to two teaspoons or spreading with bread (bread toast) as a morning breakfast or evening snack.

Peanut butter (2tspn)	Peanut butter bread toast (one slice of bread with 2tspn peanut butter)
Calories-190 Protein-7gm	Calories-261 Protein-10.6gm