Ever feel like you’re swimming against the current when it comes to getting enough protein?
Fish is a classic choice, but guess what? It’s not the only protein powerhouse in the sea.
Protein is an essential part of your meal that not only helps you to build your muscles but it also helps in repairing cells and building immunity.
Therefore, I want to share a protein-rich treasure map for you, it does not matter if you’re a fitness enthusiast, a pro at plant-based diets, or you’re just searching for healthy ways to start your day, this list will help you to guide your way to a healthy life.
Prepare to explore undiscovered treasures and well-known favourites that provide more protein than your typical fish plate and will leave you feeling full and energised.
1. Lentils
Lentils are edible seeds from the legume family. It provides 30g of protein from 1 cooked cup. These budget-friendly legumes are versatile and give you lasting energy. Throw them in salads, soups or stews or use them for lentil burgers to serve up some yummy alternative. Lentils are not just good for your protein intake; they’re a powerful punch of energy without the meat
2. Almonds
Not just tastiness makes them crunchy nuts – they are a nutrient powerhouse. Just one ounce of almonds contains 6 g of protein, good fats, and dietary fibre. Snack on them, top those on your salads or mix them into nut butter for a spread.
3. Cottage Cheese
This low-fat and creamy cheese is like a protein superhero so you get a lot of protein each 14 grams in just a half cup. It is highly nutritious which helps in muscle gain as well as weight loss. You can mix it in your smoothies, or dips, or if you really want some pancakes, cottage cheese is a very versatile food with the bonus, that you can add it to many dishes.
4. Quinoa
Quinoa is a champion of protein, not simply a fad! A cup of cooked quinoa provides a good 8 grams of protein, making it a complete source that is beneficial to your health. Eat it as an accompaniment, add it to salads, or blend it with oats for breakfast. Quinoa is a delicious way to add extra nutrients to your meals in addition to having tasty food
5. Hemp Seeds
These tiny green powerhouses shouldn’t be overlooked! With just 3 tablespoons, hemp seeds provide a substantial 10 grams of protein. They are also loaded with omega-3s and healthy fats. Simply add them to your yoghurt, salads, or smoothies to increase the nutrients and minerals. These little seeds help add extra nutrients to your meals; they’re not only little.
6. Mushroom
Portobello and Shiitake will put the ordinary mushrooms to shame; they provide 4-5 grams of protein in just one cup. They are also rich in vitamins and minerals and very low in calories. Mushrooms can be cooked on the grill, added to stir-fries or mixed with creamy sauces. They are not only tasty, but they are also a great way to add extra nutrients to your dishes!
7. Chicken
Who says that you can ditch the classics when Chicken can provide 27 grams of protein in just 100 grams. It is a good source of lean protein and an easy way to build your muscle. Chicken is naturally low in fat so it is a guilt-free. There are endless ways to include chicken in your meal, you can add it to your salad or cook a delicious curry.
8. Eggs
Don’t bother with fancy protein powders or pricey meats; sometimes, the simple things pack the most punch! Take the humble whole egg, a breakfast favourite for many – it deserves a round of applause for its power. Each large egg gives you a solid 6 grams of protein, plus loads of essential vitamins and minerals. Whether you scramble them for a quick breakfast, fry them sunny-side up for a classic brunch, or poach them for a light and fancy meal, eggs are a versatile and budget-friendly way to fuel your body.
9. Tempeh
Soybean tempeh is another fermented product with 16 grams of protein in just 3 ounces of serving. This food is a soy product made out of soybeans and has a nutty taste. You can have it as a fried snack, crumble it and mix it in with your mayonnaise salad, marinate and stew it or grill it for an added smoky flavour. As well, you could try mixing it into the sauces or dips to enhance the nutrient value.
10. Pumpkin Seeds
These small little seeds are the best as these get you 9 grams of protein in just one ounce. Moreover, they are a source of healthy fats, fibre, and mineral nutrients as well. You can add them to your salads, yoghurts, or oatmeal to increase the texture and provide nutritional value. Blend them into smoothies or make nut butter for such a delicious, nutritious option. Additionally, you can roast these vegetables instead of the less nutritious snacks.
Conclusion
These fish-free protein treasures prove that nature has more to offer than just what we find on the scales. There’s a delicious mix of protein-packed winners, from creamy cottage cheese to crunchy almonds. Remember, trying different things is important! Don’t hesitate to explore and find protein sources that match your taste.
Frequently Asked Question
Can you get enough protein from fish?
Fish is an excellent source of lean protein and heart-healthy omega-3 fatty acids.
Which fish is highest in protein?
Fresh tuna fish has the most protein per gram of any of the seafood. With 30.7g of protein in a 100-gram serving, fresh tuna fish has the most protein by weight and is at the top of the list of commercially available, high-protein fish.
Is fish a better source of protein?
Fish is a lean and healthy food that provides essential nutrients. It’s packed with omega-3 fatty acids, as well as vitamins like D and B2 (riboflavin). Fish also contains calcium, phosphorus, and important minerals such as iron, zinc, iodine, magnesium, and potassium.