Home > Diet & Nutrition > 20 Delicious High Protein Foods to Eat [2024]

20 Delicious High Protein Foods to Eat [2024]

Dt. Parvathy Menon

4 Min Read

Fast Check Fact Checked

People have a misconception that high protein foods is required only if you are an athlete or a bodybuilder. While others do not need it as much in their everyday diet. This is not true. Protein is a macronutrient that is required for proper growth and development. Irrespective of the food that you consume, that is, if you are a vegetarian or a non-vegetarian, you need protein.

The amount of protein that you need to consume in a day depends on your age, body weight, everyday activities and pregnancy status. In this article, you shall learn about what protein is, and what are the various sources of protein that you can include in your diet.

What is Protein?

A macronutrient that comprises long chains of amino acids that are required by the human body is known as protein. There are various reasons why protein is essential. Muscle growth, bone health, tissue repair, improved metabolism and reduction in blood pressure and belly fat is possible with everyday consumption of protein.

Note that your food is considered protein-rich when it has 25% of its calories from protein.

Here you can find 20 delicious high protein food items that can be part of your diet.

20 High Protein-Rich Indian Foods

Another misconception about protein is that you can get your everyday protein only from non-vegetarian foods. This is one of the commonly believed myths that must be busted. There are a lot of options available when it comes to proteins for vegetarians through which they can meet their daily protein requirements.

(1) Lentils

Green gram (commonly known as moong), horse gram, urad dal, toor dal, and chickpea are some of the common and easily available lentils. Along with proteins, these are also good sources of Vitamin B, folate, pantothenic acid and zinc. These can be consumed as curry or sabzi.

(2) Beans

Pinto beans, Adzuki beans, black beans are rich sources of protein, fibre, sodium, iron, magnesium, potassium, antioxidants, and manganese. These beans can be used in dals, curries, and sabzi. Studies have shown that the consumption of beans can help in reducing blood sugar levels.

(3) Quinoa

Quinoa can be used as a replacement for rice. It can be used in the preparation of pulao and salads. Apart from being a good source of protein, quinoa is also rich in manganese, phosphorus, and magnesium.

(4) Spirulina

It is a good source of proteins, vitamins, and antioxidants which makes it an excellent option for people on vegetarian or vegan diets. You can mix a tablespoon of spirulina powder into your smoothies, salads or soups to add to your daily recommended intake of proteins.

(5) Avocado

Also known as butter fruit can be consumed as a fruit or as a part of a veggie salad.

(6) Guava

Per cup of guava contains about four grams of protein, making it one of the high protein fruits. Guava also contains plenty of fibre and vitamin C, especially if you eat the skin and seeds.

(7) Oats

Oats can be considered as a complete food as the amount of carbohydrate, protein and fibre is abundant. It can be consumed along with other fruits and milk.

(8) Almonds

A handful of almonds can be used as a midday snack and this is a very good substitute for simple carbohydrates. Almonds are also recommended for diabetics. You can consume soaked almonds as it also contains fibre, vitamin E, magnesium, and manganese.

(9) Eggs

Eggs can be included in your diet in various ways. It also helps in maintaining a lean physique.

(10) Milk

Milk can be mixed with oats or shakes or can be consumed as it is. It is the most accessible and the most consumed food after eggs. It also contains a good amount of vitamin A, vitamin D and Calcium

(11) Yoghurt

Another dairy product that is easily accessible is yoghurt. Along with protein, it is also rich in vitamin B2, B12, potassium, calcium, and phosphorus.

(12) Pumpkin Seeds

Just like almonds, pumpkin seeds can be used as a midday meal. It is rich in proteins, unsaturated fats, and omega-3 fatty acids. Those who are not fond of fish can include pumpkin seeds regularly in the diet

(13) Chia Seeds

Puddings made using chia seeds are equivalent to one whole meal. It can be taken as a breakfast option

(14) Peanuts

Peanuts can be used as an ingredient in many recipes and they can also be consumed in the form of peanut butter.

(15) Cottage Cheese

Also known as paneer is found in every Indian household. There are so many varieties in which paneer can be added to your diet. You can try it as paneer bhurji, paneer tikka, roasted paneer or even add it to your salads or curries.

(16) Soya Bean

The best way to include soya beans is to prepare them as a curry or sabzi along with rice or roti. It is low in saturated fat and an excellent source of fibre, iron, vitamin C, folate, potassium, and phosphorus.

(17) Chicken

Chicken is also equally popular in Indian households as paneer. Chicken can be used in curries, salads, noodles, and biryanis.

(18) Lamb

Lamb along with proteins is also a source of iron, zinc, vitamin B12, and other minerals.

(19) Shrimp

All seafood lovers can start to include shrimp in their diet. Shrimp is a low-calorie food and high in nutrients and antioxidants.

(20) Tuna

Consuming tuna once a week can have a positive effect on your heart, blood pressure, blood circulation, immune system, and the quality of your skin. This is because it is an excellent source of omega-3 fatty acids.

Conclusion

Now that we are aware of the variety of food items that contain protein along with other necessary vitamins and minerals, we can start including these in our everyday diet. Just like carbohydrates and fats, proteins are equally important. These help in releasing amino acids that help in

– Transportation of chemicals

– Muscle growth

– Improved metabolism

– Maintain muscle mass

– Help in weight loss

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Written by

Dt. Parvathy Menon

Parvathy N Menon is a senior nutrition consultant with MFine. She is an MSc in Nutrition & Dietetics and is also a registered dietitian (RD). Her areas of expertise include nutrition for medical conditions like diabetes, ailments of the heart, PCOD, etc. She also specialises in weight loss/gain, women’s health and overall well-being programs. On a personal note, she enjoys travelling, listening to music and spending quality time with her family.

20 Delicious High Protein Foods to Eat [2024]

What is Protein?

20 High Protein-Rich Indian Foods

(1) Lentils

(2) Beans

(3) Quinoa

(4) Spirulina

(5) Avocado

(6) Guava

(7) Oats

(8) Almonds

(9) Eggs

(10) Milk

(11) Yoghurt

(12) Pumpkin Seeds

(13) Chia Seeds

(14) Peanuts

(15) Cottage Cheese

(16) Soya Bean

(17) Chicken

(18) Lamb

(19) Shrimp

(20) Tuna

Conclusion

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