Whether your goal is to gain or lose weight, your diet should include protein foods . Your body will use protein to increase the size of your muscles if you are in a bulking phase or to minimize muscle loss if you are in a definition phase.
All the protein foods that you will see below are very versatile. By this I mean that they can accompany many other foods, and can be cooked or eaten in different ways . In addition, the vast majority are very easy to find in all supermarkets.
Chicken
27g of protein for every 100 grams of chicken.
The expression 'rice with chicken' to describe the diet of someone who goes to the gym makes all the sense in the world: The protein content of this food is high and is present in a lot of diets. Although if you only combine it with rice you will get bored quickly .
Chicken can accompany practically any dish: a salad, a pasta dish, rice or even a sandwich. You can prepare it on the grill, in the oven or you can dress it up to give it a crunchy touch.
Skyr
11g of protein per 100 grams of skyr.
Skyr is one of the best fitness yogurts out there, if not the best. Its high protein content, low fat content and a more than acceptable taste make it very convenient for those who want to lose weight and keep their daily fat intake at bay.
If you like yogurts and you try the skyr, you may be surprised how not very sweet its flavor is, so try to accompany it with fruit since the combination works very well and is very healthy.
Salmon
20g of protein for every 100 grams of salmon.
Salmon is a slightly more expensive option than the others mentioned here, but I assure you that it is worth every euro it costs. It is one of the most delicious protein foods that exist . A herbed salmon fillet with a hint of lemon is hard to beat.
You can prepare it on the grill and accompany it with a lot of other foods: Pasta, vegetables, rice… Also, if you like sushi, salmon is one of the best there is.
Lentils
9g of protein for every 100 grams of lentils.
Lentils are one of the legumes that deserves greater consideration for their flavor and also for their protein content. 1kg of lentils, in most supermarkets, comes out very well in price, so they are a great option if we have a tight budget to build a diet .
They can be used to make a delicious stew, or they can be served with quinoa, rice, or in a salad.
Eggs
11g of protein per 100 grams of eggs.
Another food highly associated with the world of fitness, and deservedly so. Its flavor and nutritional properties are ideal to consume at any time of the day, either in the form of fried eggs or in an omelette.
A trick to increase the protein and reduce the fat in an omelette is to prepare it with several whites but only one yolk . In this way, the taste remains very good and fat consumption can be better controlled.
Tofu
8g of protein per 100 grams of tofu.
Tofu requires a certain skill when cooking it because it is very easy to be bland, but when you perfect its preparation it will be one of those foods with which you will always accompany your dishes . On many occasions, it is cooked by vegans with the intention of giving it a taste and texture similar to that of chicken.
To give it a crunchy touch it is very important to filter as much as possible the water content that usually comes in tofu.
Milk
3.4g of protein per 100ml of milk.
What to say about cow's milk at this point. High in protein, very economical and you can take it either alone or with many other foods.
It can be used to prepare mashed potatoes, healthy cakes or to accompany all kinds of cereals.
Turkey
29g of protein per 100g of turkey.
Turkey is the slightly superior version of chicken. Slightly more protein, slightly lower fat, and slightly more expensive.
If you can afford it, it will always be a better option, but otherwise with the chicken you have plenty if you are looking for a high protein intake.
No comments:
Post a Comment