Protein is an essential staple in any gym goers diet. In general, a diet filled with healthy sources of protein can aid in weight loss, repair muscle and tissues, promote bone health, and much more. Protein acts as the base of your muscles. If you practice strength training, protein can help you maintain muscle and promote growth during exercise. If you’re losing weight, you still want to keep your protein levels high because it can aid in preventing muscle loss – fat loss should be your goal.
1. Lentils
Lentils are part of the legume family. Lentils come in brown, green, red, yellow, or black colors. They are extremely healthy because they’re low in calories and high in protein and other nutrients. If you’ve been behind on your fiber, load up on lentils. One cup of lentils has 18 grams of protein! That packs quiet a punch for a single source.
2. Almonds
Not only are almonds a good source of protein, they are also rich in vitamin E, copper, and magnesium.
Almonds have been found to prevent cardiovascular disease. Out of the nuts and seeds family, almonds rank as one of highest in terms of protein content. A cup of almonds has 14 grams of protein but be mindful of your serving size.
3. Eggs
Eggs are one of the cheapest and most reliable sources of protein. One egg contains 6 grams of protein. Health professionals recommend no more than 3 eggs per day. The white of the egg supplies protein, while the yolk feeds your body healthy fats.
4. Peanut Butter
Peanut butter is tasty and heart healthy. 2 tablespoons of peanut butter can provide you with 8 grams of protein. 2 tablespoons of peanut butter per day is usually the rule of thumb, try not to exceed 2. Peanut butter is high in potassium, fiber, and antioxidants.
5. Chickpeas
Chickpeas are a favorite all over the world, particularly the middle east. They are high in fiber and protein. Chickpeas are a staple ingredient in hummus. 1 cup of chick peas boasts 39 grams of protein!
