Plant based proteins
1. Sun-Dried Tomatoes
Tomatoes are rich in lycopene, a super powerful antioxidant. Studies state that lycopene reduces the chances getting cancer. It also helps in maintaining healthy blood pressure.
One serving of sun-dried tomatoes contain 5 grams of protein, 6 grams of dietary fiber and 44% of potassium. Potassium is necessary for muscle tightening and controlling blood pressure.
They are also a rich source of vitamin A, C, B-6. Eat sun-dried tomatoes raw, put as pizza topping, add on salads or even soups and sauces.
2. Boiled Potatoes
Potatoes are ideal for weight loss and health. This is because they're very nutritious. Potatoes have more potassium as compared to bananas. Besides, they are rich in fiber, antioxidants and vitamin B6. Potatoes are starch resistant and have no cholesterol.
Potatoes are a low-calorie food and a source of protein. They contain 4 grams of protein.
The above properties make potatoes to be an ideal food for weight-loss. Eating boiled potatoes with the skin on is the most perfect way to go. That way, they make you feel satisfied and hold back your food consumption for the rest of the day.
A half cup serving of beans contain 7 - 10 grams of protein and are favorable for weight loss. Beans are super nutritious. They are rich in antioxidants, iron, folate fiber, vitamins and minerals. All these properties make beans to be good for the muscles and brain.
Beans reduce inflammation, and this results to controlling blood pressure and cholesterol levels. Also, beans are starch resistant and slow to digest. So in matters about weight loss, they help keep the stomach satisfied for longer periods.
Whether you eat black beans, kidney beans or white beans, they all serve the same purpose. Add beans in salads, salsa, soups or even mixed with rice to make delicious meals.
4. Chia seeds
While Chia seeds have a very old history, they have gained their popularity recently. Despite their small size, these seeds contain 5 grams of protein per serving. And their ratio of omega- 6s fatty acids to omega- 3s is perfect.
Omega-3 fatty acids nurture HDL (High-density lipoprotein) the "good" cholesterol. This good cholesterol helps to fight against stroke and cardiac arrest.
They are also loaded with calcium, iron, antioxidants and fiber. The soluble fiber take in a lot of water thus enlarging the stomach. This increases fullness and reduces the appetite.
The vegan family substitutes eggs with chia seeds. Add them in cereals, pancakes, salads, smoothies, used as egg substitute while baking.
5. Teff Grains
Teff is a small gluten-free grain that is nutritious. A serving has 7 grams of protein. Teff is a perfect food for people suffering from anemia because it is rich in iron.
Also, teff has essential amino acids needed for growth and repair. It's also rich in phosphorus, copper, thiamine and Vitamin C which is rarely found in grains.
Other than helping in weight loss, teff increases blood circulation. Reduce menstrual pain, boost immune system, help in digestion. Increase heart health and improve bone health.
6. Shelled Pumpkin seeds
Shelled pumpkin seed contain 9 grams of protein. This benefits the heart, immune system and the liver. Also, they have fiber and healthy fats which keep you satisfied for longer periods.
Shelled pumpkin seeds have antioxidants. These antioxidants are good for men's prostate health, fight against cancer and diabetes. These seeds are the ideal energy boosters. This is because they contain magnesium, copper, zinc and manganese.
Put them in salads, sprinkle them on smoothies, cereals, eat them raw or dry roasted. Even so, avoid oil roasting them if you want to lose weight.
Artichokes have 4.2 grams of protein, one of the leading vegetables with high protein levels. Their high content fiber is extraordinary. 10.3 grams which is 40% daily recommended consumption of fiber.
When it comes to expectant mothers, artichokes are rich in folic acid. This protects the unborn child from neural damage. Artichokes are also rich in inulin and luteolin.
Inulin helps in weight loss, manage diabetes and develop gut health. Luteolin helps fight against cancer and inflammation.
Get your artichokes in grocery stores. You can roast them, boil and eat them plain, add as pizza topping, smoothies, dips and salads.
A cup of tofu offers 20 grams of protein, this makes it an excellent choice for a vegan diet. Given that tofu is a soy product it is rich in all essential amino acids which build up to be proteins.
Tofu is also rich in magnesium, iron, phosphorous and selenium minerals. Not forgetting calcium which is good for strong and healthy bones.
Vitamin E is an antioxidant found in tofu. It fights against free radicals, reduces cancer risks and also prevents premature aging.
Marinate tofu, grill it, stir-fry it with vegetables, put in desserts or even add in soups.
Tempeh is a fermented soybean product and half a cup contains 17 grams of protein. The fermentation process makes tempeh a great probiotic food. Besides it reduces cholesterol in the body.
Tempeh supports muscle revitalization and boost bone concentration. The meaty texture makes it perfect tasty meals and you don't have to be a vegan to enjoy tempeh.
You can grill tempeh, add it on veggie stir-fries or use it to make burgers.
One serving offers 5 grams of protein. Spinach is also rich in Vitamin A, C and K, potassium, heart healthy folate, iron and antioxidants.
Spinach is ,rich in antioxidants - lutein and zeaxanthin. These phyto chemicals have anti-inflammatory and anti-cancerous elements. They are important for healthy eye-sight and protects the skin from sun rays.
Steam the spinach, add it in smoothies, veggie stir-fries, soups, pasta dishes or omelets.
One egg contains 7 grams of protein. Eggs have had a bad history of increasing cholesterol levels. But they are making a significant comeback. It's a norm for people to eat egg whites and throw the egg yolk.
The egg yolk is super rich in nutrients. They include iron, amino acids, antioxidants, potassium, folic acid vitamin A, D, K and E and choline. Choline is a nutrient known for keeping a healthy metabolism and burning body fat.
Eating scrambled or boiled eggs fills the stomach thus controlling your appetite. Incorporating eggs in meals will lead to weight loss.
12. Wild Salmon
Though it seems strange to put fat and health in the same context, eating fatty wild salmon is healthy. Wild salmon is rich in vitamin b3, b12, potassium, biotine. It also contain healthy fats and high-quality protein of 17 grams per 3 oz serving.
Wild salmon is rich in omega-3 fatty acids. This fights against inflammation in obesity, lowers body fat and makes muscles to be lean. Wild salmon is also rich in Iodine which is common nutrient found in seafood. It's vital in running the body metabolism.
Selenium, a mineral found in wild salmon is a powerful antioxidant and an immune booster. Cook the wild salmon fresh or buy in cans to eat with veggies.
Turkey stand-outs when it comes to replacing red meat. One serving has 16 grams of protein and low fats. It is rich in DHA omega-3 fatty acids that enhance brain functionality and heighten mood.
Don't wait for thanksgiving to enjoy your turkey. Roast or grill it at home to make sandwiches, burgers or to eat with veggies. This will help you to avoid the excess fatty flavors restaurants use.
14. Chicken breast
A 3-ounce serving of chicken breast contain 26 grams of protein amazing, right? Chicken breast is lean meat, meaning it is low in fat. This lean meat protein keeps you satisfied for longer hours thus a great way to lose weight.
It is a recommended food for athletes due to its lean muscle building capability. Chicken breast is also rich in calcium, magnesium, iron , sodium, zinc and phosphorous. Its high content of vitamin D is vital for calcium absorption. This helps in strengthening the bones.
Eat them with stir fries, veggies, put in sandwiches, burgers or even salads.
15. Canned Tuna
Canned tuna contains 22 grams of protein and omega-3 fatty acids known for weight loss. It is a high-protein food with low calories. This makes it the ideal and affordable food for super models and bodybuilders.
Canned tuna is rich in selenium, vitamin b12 and niacin. Mercury is a toxic element found in Atlantic bluefin and albacore(longfin) tunas. So be sure to go for light tuna canned in water because it has a lower percentage of mercury.
Light canned tuna in salads and fresh veggies make sumptuous meals.
16. Pork tenderloin
Though pork has a bad vibe with health nutritionists and doctors, it is coming back with a bang. For the healthiest spot ensure that you get the tenderloin. It has 24 grams of protein and three grams of fat.
Pork is rich in essential amino acids that help burn fat. It also contain thiamine. Thiamine is vital in keeping your nervous system, heart and metabolism healthy. Not forgetting vitamin b12 which helps the body to function.
Bison meat is gaining great popularity over beef. This lean game meat contains 23 grams of protein and two grams fat per 4-ounce serving.
It is also rich in iron, phosphorous, zinc and vitamin b12. Vitamin b12 is plays important roles of preventing memory loss and body weariness. And because Bison is grass-fed, you're self-assured the lean meat is hormone free.
Ostrich has red meat. And it happens to be tastier than beef. And has the lowest levels of fat as compared to chicken or turkey. A four-ounce serving has 29 grams of protein and six grams of fat.
Ostrich meat is rich in iron, vitamin b12 and choline. Choline is a nutrient vital for fat loss in the body. Ostrich is occupying space in supermarket shelves.
19. Grass-fed beef
One serving of beef contains 26 grams of protein. Grass-fed beef may be a little bit expensive but it is leaner. It also contains lower calories as compared to the usual beef.
Grass-fed beef is also rich in omega-3 fatty acids. This helps in lowering the risk of heart disease and cancer.
Halibut fish has 16 grams of protein in a three-ounce serving. This white fish is rich in nutrients. It contains vitamin b12, selenium, niacin, phosphorous and omega-3 fatty acids.
Omega-3 fatty acids are good for the heart. This white fish also improves blood circulation.
There are many protein foods to choose for weight loss purposes. They also offer other nutrients to the body. High-protein foods fight diabetes and lower blood pressure.