Healty protein choices

6 Healthy, High-Protein Foods Beyond Red Meat

High fat or high protein diet have become popular nowadays but whatever is the plan you are following high consumption of red meat is linked to cardiovascular disease and even you need to consume high protein sources red meat will not be your choice. You need to limit intake a good rule of thumb 2-3 times weekly.

You can include other high protein food instead of red meat and you can still build muscles and feel full:

Chicken especially breast without skin is a good choice for lean meat. A 3.5-ounce chicken breast has 31 grams of protein and 165 calories. Red meat (for instance, a top round cut) also has 31 grams of protein but 204 calories per serving. So what matters not only the amount of protein but still the amount of fat and total calories.

A 3.5 ounce serving of cooked shrimps offers 20 grams of protein but just one gram of fat for 93 calories.

Sardines are great source of protein and healthy fat: the omega-3s. One can offers 26 grams of protein.

When it comes to soy protein, you’re likely already familiar with tofu.Tempeh is similar and it’s made from fermented, cooked soybeans. It is a complete protein so it provides you with the nine essential amino acids. A 3.5-ounce serving has 20 grams of protein and it’s a great substitute for meat in sandwiches.

Cottage cheese is an excellent source of protein as it provides per one cup 24 grams of protein. Choose 2% fat cottage cheese to feel more satisfied instead of zero fat. Always choose unsweetened version and make toppings from natural fruits.

Pea protein is ideal ingredient for smoothies if you are vegetarian. Made from yellow peas, a serving (one scoop) of pea protein powder boasts 24 grams of protein, zero saturated fat and is an excellent source of iron (35% of your daily requirement).

Sources:

https://blog.myfitnesspal.com/6-healthy-high-protein-foods-beyond-red-meat/

https://www.menshealth.com/weight-loss/a19530785/worlds-best-protein-sources/