For years, nutritionists and weight loss professionals have applauded the high protein diet. It is successful in managing weight, essential for building a fit physique, and can be easily sustained on a daily basis. Though the idea of a high protein diet appeals to many, once adopted, they find that it is more difficult than initially thought to get the recommended level of protein in. To keep your ratio of protein, carbohydrates, and healthy fats right, the key is to know which foods are protein powerhouses and looking for ways to include them into your meals.
An affordable option and versatile product, eggs are easy to slip into your breakfast, lunch, dinner, or dessert. They are high in protein, a source of healthy fats and omega-3s, and contain other goodies like zinc, selenium, iron and vitamins B and D. Available at every convenience store and supermarket, you won’t need to go far to get your hands on this superfood!
- Chicken Breast
Chicken breasts are an incredible source of animal-based protein without the associated fat levels you find in other types and cuts of meat. It’s easy to cook and takes on flavors well, whether you decide to bake, poach, stir fry or steam it. Perfect as a main dish or integrated into lunch salads and morning omelettes, chicken breast is something you should always have in your fridge or freezer for quick access. Remember that if you do decide to use oil in its preparation, reach for types that are considered good fats, like coconut oil and organic extra virgin olive oil.
- Chia Seeds
Most seeds are high in protein; however, chia seeds pack a double punch as they are also a source of complete amino acids and have high levels of digestion-aiding fiber. One thing is sure, and that’s that they are fun and easy to consume throughout the day. They can be sprinkled onto your yogurt parfait in the morning, blitzed into your smoothie, or be the base for a very healthy pudding dessert to go with your after-dinner coffee.
A favorite for vegans and vegetarians, chickpeas really raise the bar when it comes to providing protein and fibre. They can be used as the base for delicious dishes like hummus, falafels, bean salads, filling soups, and even sweet brownies! Buy them either canned or dry, however, remember that the dried variety needs to be rehydrated before use.
- Protein Shakes
This might seem like a bit of a cop out, however, if you are missing the mark when it comes to protein, shakes are usually as close as you are going to get to ingesting just that, without too many extra carbs or any fat. The other bonus is that it is easy to prepare (just add water or milk), but if you want to make it something more, you can. Protein powder is an excellent addition to your green smoothies, juices, and can be used to make high-protein desserts.
Using just these five foods, you have countless meal options with which you or your medical professional can put together the best high protein diet plan that’s easy to make your regular nutrition baseline. Knowing that you are hitting your protein target levels, you are free to integrate other foods like fresh fruits, vegetables, and whole grains to ensure that you are maintaining a varied, complete, and nutritious diet. This is the secret to a sustainable weight loss journey in which you don’t feel deprived, but rather full of energy and life as you feed yourself delicious and nutritious food.
But again, the first step is ensuring you have the right foods in your fridge and pantry; and now you know where to start.