Protein is a necessity
for athletes, and getting enough protein in your diet can be difficult. Whether
you are trying to add more protein into your diet, or looking to build muscle
these are the best protein rich foods for the least number of calories.
Main Courses
Chicken
Chicken is hands down
a winner when it comes to healthy food packed with protein. Chicken can be
incorporated in most dishes and has the most protein for the least number of
calories. The key is how you cook it. To make sure you are eating the
healthiest version of chicken, avoid the skin and the deep fryer. Instead,
grill, roast, or stir-fry the skinless chicken.
Tempeh
Tempeh is a vegetarian
option, or an option if you want to change up your protein. It’s fermented bean
cake, but don’t let that gross you out. Tempeh has a rich nutty flavor, and
like tofu it’s great at absorbing the flavors you marinate or cook with. Unlike
tofu texture, which for some is a no go, tempeh has a more solid texture like
chicken. Like chicken, tempeh also has a high protein to low calorie ratio.
Open-Faced Sandwiches
Looking for a meal
already put together? Try a slice of toast with avocado spread over the bread
and some slices of turkey. It’s not only easy to make, but packs protein in
each flavorful bite. In addition to protein, you get healthy fats from the
avocado and healthy carbs from the toast. This meal is an all-around win-win.
Whole-Wheat Pasta
Whole-wheat pasta
takes the cake when it comes to a meal with carbohydrates, but it also does
well in the protein category. To avoid using rich sauces, try adding other
protein rich ingredients to your pasta meal. Spinach is a great protein
enriched green to add to your pasta dish along with a small portion of cheese.
Lentils
Lentils are a staple
in my household, and for good reason. Lentil soup is vegetarian, cheap, and
packed with protein. Try to get a lentil soup without any extra additives. If
you just aren’t feeling like soup you can throw it on top of quinoa and the
liquid will get absorbed and flavor the quinoa.
Snacks
Spoonful of Nut Butter
Nut butter is a
healthy snack packed with protein. Almonds and peanuts are the most common of
the nut butters. Grab a spoonful for a healthy protein snack. In addition to
being good snacks, they also help add protein to other foods, like oatmeal.
Eggs
Eggs are a great
source of protein and easy to make. Whether you only have time for a quick
scramble, or a nice hard-boiled egg, eggs fill you up. Not only are eggs great
snacks, but they can also spice up other meals while providing protein.
Jerky
The favorite road trip
food is also a quick on the go protein snack. High in protein most jerky will
give you the benefits you are looking for, whether it’s beef jerky, turkey
jerky, or even vegetarian options.
Greek Yogurt
Yogurt is a healthy
snack, but when it comes to yogurts, Greek is the best. Greek yogurt out
performs regular yogurt, because Greek yogurt is made from whey, meaning you
are getting more protein. When choosing this snack, it’s more cost efficient
and healthier to create your own Greek yogurt flavors. Plain Greek yogurt can
be enhanced with various types of fruits like blueberries, raspberries, and
bananas, and if you want different texture combos try adding almonds. Greek
yogurt is also a great substitute when cooking.
Eating the same high
protein foods can become boring, but hopefully with these foods it helps create
variety. Try to spice up other foods with protein rich foods to help get the
protein you need without missing out on any flavor.
Happy Protein Rich
Eating!