Sources of high protein: delicious food items

Protein is a crucial nutrient that helps in maintaining your overall health. It is a collection of building blocks known as amino acids. Certain proteins are vital to performing bodily functions, but the body does not make them independently. Hence, it would help to look for food sources to ensure a healthy intake. This article mentions the food items that are a rich source of protein. 

What factors are responsible for calculating the daily protein intake? 

According to the health experts, your daily protein intake mainly depends on factors like:

  • Your body weight
  • Age
  • Pregnancy status
  • Physical activity levels 
  • Hormonal activity and more. 

Every individual has different needs for protein intake. The important part here is that everyone should ensure an optimal protein intake to save themselves from issues due to lack of protein in their body. Interestingly protein is the most filling micro-nutrients. Currently, the RDA for protein stands at 0.8 grams per kilogram of your body weight. But the amount may vary depending upon a person’s age, sex, pregnancy status, etc. It is easier to maintain the protein intake by adding delicious food items to your daily meals. 

Rich sources of protein



You can never lack protein if you are a beef lover. There are plenty of dishes and salads you can make using lean beef, grounded meat, etc. If you feel you do not have the time, you can easily buy frozen beef online and keep it in your fridge. Prepare salad dressings, or curry and use the beef in it. Beef is a rich basis of vitamin B12, B6, and protein. You can add one or two beef meals to your weekly diets and ensure a good entail of protein. Each serving of 85 gm beef can feed you 24.6 grams of protein. 

Cottage Cheese 


It is one amazing food item. It is full of protein while being low in calories and fat. By consuming cottage cheese, you will also intake calcium, selenium, and Vit-B12. You can have it raw or cook it as per your requirements. It is one of the best things in the food industry. You can make sandwiches, salads, curry dishes, and dry dishes.

Additionally, it is a filling food item. Healthcare experts suggest adding a bit of cottage cheese to your cut-up fruit bowl to make a high-protein on-the-go breakfast. If you consume 26 grams of cottage cheese, you will intake 28 gms of protein. 

Ezekiel bread 


It is not the normal wheat or all-purpose flour bread. Instead, it is prepared using organic grains, legumes such as millet, barley, soybeans, etc. Ezekiel bread is high in protein and fiber. So, it is good for consumption. You can make tasty sandwiches by topping the bread with lettuce, turkey, meat, tomato, and hummus. Each slice of bread weighing 60 grams will give you 6 grams of protein. 

Final Words

There are endless sources of protein. Whether a vegetarian or eat meat, eggs, and poultry, you can ensure optimal protein intake with different food items. Various seeds, such as pumpkin and chia seeds, are rich protein sources. You may want to check aquatic things that you can consume. Experts recommend that your protein intake be based on your daily physical activity level. Overdose of protein can cause liver damage. 

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