10 Foods high in Protein
Protein is on the tip of everyone’s tongue these days, and as a result a surge in “Protein Foods” have become widely produced - protein breads, pastas, crisps etc. With people leading busier lifestyles these foods seem like a convenient option, but here I'm going to run through some natural protein sources that are just as easy to find.
- Biltong: It doesn’t get more convenient than a handy pack of jerky. Our high protein, low fat beef jerky and biltong snacks are paleo, gluten-free and naturally rich in zinc, iron, potassium and the B vitamins you need to stay strong and healthy. This makes Biltong the perfect addition to your gym bag when running from A to B, and because the meat is dried it will last for a long time without going off.
Protein content: 13g per 25g pack.
- Turkey: Turkey breast is high in protein, low in fat and is also a great source of vitamin B6 and niacin, both of which are essential for regulating your body's energy production. Jazz it up with some seasoning or sauce so it’s not boring and dry.
Protein content: 24 g per 100g serving.
- Canned tuna: For convenience sake I would say go for the tins that don’t need to be drained, they are a bit pricier but they save lots of messing around. Tuna is completely fat-free (Always buy tuna in spring water or brine) and packed full of healthy Omega-3 fatty acids, which help prevent muscle loss, as well as boost immunity and elevate your metabolism.
Protein Content: About 25 grams per can.
- Salmon: Salmon is considered a super food due to good fat concentration or Omega-3 fatty acids. Packed full of nutrients and protein, this food can be enjoyed daily for optimum health. Like chicken or turkey, salmon does not have to be boring-you can grill or roast it quite simply and with just lemon and herbs you have a tasty, healthy, and protein filled meal that is substantial for a health conscious individual.
Protein Content: 22g per 100g
- Chicken Breast (boneless and skinless) Similar to turkey, chicken breasts have a high protein content and can be adapted in so many ways so you will never get bored of eating it. Buy large packs from your local Butchers and cook in bulk for the week, which will save time and means you can grab it pre/post training or just when hunger strikes!
Protein Content: 24 g per 100g serving.
- Greek yoghurt: One of my favourites here, especially in the evening when I have sweet cravings. Greek Yoghurt has twice as much protein as regular yoghurt, is rich in good fats and low in sugars. I love mine with some berries and even some whey protein mixed in for a high protein snack post training.
Protein Content: 23 g per 100g. serving.
- Eggs: Eggs have to be one of the best bang for your buck when it comes to healthy ingredients. Just one egg provides 6 grams of protein (11% of the daily value). Jam-packed with essential amino acids and glutamic acid, egg protein is the ultimate sources for helping your muscles recover after a workout. Try the bumped up Omega 3 range for extra nutrients.
Protein Content: 6 g per 1 large egg
- Cottage cheese: Packed full of casein, cottage cheese is a great evening snack post training as it’s a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Watch out for the salt content with this one as some brands can be very high.
Protein Content: 12g protein per 100g.
- Peanut Butter: There has never been more choice for nut butters, but there’s a reason why peanut butter is still a cult favourite - it holds the highest protein content! Like with any nut butter be mindful with the portion size and always choose the brands with no sugar or oils added.
Protein Content: 8g per tablespoon.
10. Cow's Milk: Good old fashioned milk is highly nutritious, but a huge percentage of the world’s adults are intolerant to it. If you can tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein. It is particularly high in calcium, phosphorus and riboflavin (vitamin B2). Avoid milk if you are trying to cut down on fat.
Protein Content: 8 g per 1 cup serving.
Blog post by Primal Piggy