Good Protein Foods

Protein is one of the essential nutrients required by the body to carry out numerous biochemical processes including, metabolism. Proteins are made of amino acids and so, amino acids are termed as the building blocks of proteins. There are basically 22 amino acids that the human body needs for protein synthesis and various other crucial functions. Out of these 22 amino acids, a few can be produced or synthesized by the human body, and these amino acids are known as non essential amino acids. But, there are 8 essential amino acids, which the human body cannot synthesize on its own and hence, we have to obtain these amino acids from the diet. The foods that can provide these essential amino acids are of immense importance for human health. Such foods are considered as the good protein foods. Given below is some more information about the high protein foods.

Good Protein Food Sources

The foods that are considered as good sources of proteins are, meat, fish, eggs, dairy products, beans and legumes, whole grains and cereals, vegetables, fruits and nuts and seeds. These are the main components of a high protein diet. Out of these, animal-based foods can provide all the essential amino acids and therefore, they are considered as the complete protein sources. On the other hand, majority of plant foods do not contain all the essential amino acids, except a few products like, soy beans. The different categories of good protein sources are explained below.

Whole Grains and Cereals
Whole grains and cereals are one of the most important groups of high protein foods. Rich in proteins and carbohydrates, whole grains and cereals are the nutritious foods to be included in a balanced and healthy diet. A list of good protein foods to eat in this category is given below:

• Whole wheat
• Whole wheat flour and foods prepared from it
• Whole wheat bread
• Wheat bagel
• Oat bran
• Oatmeal
• Rye
• Corn and cornmeal
• Buckwheat
• Quinoa
• Brown rice
• White rice

Meat, Fish and Eggs
Meat and fish are the complete protein foods, i.e. they can provide all the 8 essential amino acids. They are also the good protein foods to build muscles. Below here is a list of these protein rich foods:

• Chicken
• Lean chicken breast
• Turkey
• Lamb
• Pork
• Beef
• Organ meat (liver, heart and kidney)
• Swordfish
• Salmon
• Mackerel
• Sardines
• Tuna
• Haddock
• Rock fish
• Cod
• Halibut
• Crustacean (shrimp, prawns, lobsters and crabs)
• Egg and egg whites

Milk and Dairy Products
Milk and dairy products are the foods high in proteins and fats. Dairy products are the high protein foods for vegetarians, who cannot consume meat, eggs and fish. If you are concerned about the high fat content of milk and dairy products, you can opt for their low fat versions. This will help you to keep the total intake of fat low, while getting sufficient amounts of proteins. Some of the good sources of protein in this category are:

• Milk, skimmed milk
• Low fat cottage cheese
• Cheddar
• Low fat ricotta cheese
• Parmesan cheese
• Yogurt
• Mozzarella cheese
• Muenster Cheese

Beans and Legumes
Beans and legumes are the good protein foods for weight loss, as they can help to feel full for longer and reduce hunger. They are the important components of a high protein diet. A list of high protein foods in this category is given below:

• Kidney beans
• Small red beans
• Black beans
• Chickpeas
• Mung beans
• Lima beans
• Lentils
• Soy beans
• Edamame
• Pinto beans
• Navy beans
• Split peas

Protein Rich Vegetables
Some vegetables too can provide significant amounts of proteins. Therefore, vegetables are another sources of good protein foods for vegetarians. A balanced diet is simply incomplete without vegetables, which are rich in vitamins, minerals, dietary fiber and antioxidants, along with proteins. The vegetables high in proteins are:

• Asparagus
• Broccoli
• Cauliflower
• Cabbage
• Carrots
• Celery
• Cucumber
• Beetroot
• Brussels sprouts
• Dandelion greens
• Garlic
• Lettuce
• Onion
• Potatoes
• Mushrooms
• Mustard greens
• Sweet potato
• Okra
• Pumpkin
• Spinach
• Squash
• Radish
• Tomato
• Yam

Fruits High in Protein
Rich in vitamin, minerals, antioxidants, dietary fiber and protein, fruits are one of the nutritious foods to be included in a healthy diet. The most important high proteins fruits are given below:

• Apricots
• Avocados
• Apples
• Bananas
• Berries
• Coconut
• Fig
• Cherries
• Papaya
• Pineapple
• Mangosteen
• Watermelon

Other Good Protein Foods
Dried fruits, nuts, seeds and soy products are some other foods that can provide sufficient amounts of proteins. Below here is the high protein foods list of this category:

• Peanuts
• Almonds
• Walnuts
• Brazil nuts
• Hazelnuts
• Peacans
• Cashews
• Pistachios
• Tofu
• Soy milk
• Tempeh
• Coconut milk
• Peanut butter
• Sunflower seeds
• Pumpkin seeds
• Flaxseed

Hope by now, you have got a fair idea about the good protein foods. Inclusion of these protein rich foods in the regular diet can help one to get enough of this nutrient required for various crucial biochemical processes of the body.

Protein Diet Menu

What are the benefits of a protein diet menu? How does it help one in losing weight? Well, a low carb high protein diet menu is the ideal plan for men and women who are striving towards for curtailing weight. It includes food rich in protein and fiber, and is low in fat and carbohydrates. If such a menu plan is chalked out, then good results are bound to take its course.

A high protein diet is also suggested to body builders and athletes. It's because, amino acids, known as the building blocks our body are required for protein synthesis. Protein is a vital requirement of our body and a body deficient in protein will suffer from multiple disorders. The simple reason behind inclusion of a high amount of protein is that, it doesn't cause gain in weight. Thus, people who are trying to lose weight will soon get beneficial results. The high protein diet menu is presented in the following segment.

Protein Diet Menu Plan

A high protein diet is partially devoid of carbohydrates and fats. Thus, the calorie intake of the body is greatly reduced. At the same time you do not feel weak, as you consume small meals at frequent intervals. The high protein diet menu will present you the foods that you can consume everyday during different times of your meal. So let's go ahead with it.

Breakfast
Your breakfast should start with a high protein diet. You can include some small servings containing a very low amount of carbohydrate like oats, cornflakes, cereals, etc. The best breakfast is a dish of scrambled eggs with low fat cottage cheese. Roast two slices of brown bread and have with a glass of skimmed milk. Here's the list of items.

• Egg white
• Low fat cheese
• Skimmed milk
• Low fat butter
• Unsweetened juice
• Protein shakes

Lunch
For lunch, you can prepare some protein diet recipes. Roast chicken and turkey or prepare scrumptious dishes with fish. Make sure you use olive oil or any type of oil containing unsaturated fatty acids. Include a lots of salads with assorted vegetables like tomato, cucumber, capsicum, carrot, etc. Check out the menu list for your lunch.

• Chicken
• Tofu
• Salmon
• Tuna
• Tilapia
• Tomato
• Spinach
• Cabbage
• Carrot
• French beans
• Cauliflower
• Soybean
• Beet
• Low fat yogurt/curd
• Brown rice

Desserts
So what will be your menu for high protein desserts? Well you can still have your favorite fruit punches with a little bit of improvisation. Avoid strawberries and do not stir with excess sugar. Instead, use law calorie sweeteners like splenda. Have a dish of assorted fruits rich in proteins. And remember not to garnish with ice creams, rather use protein powders. Here's the list of high protein fruits for preparing desserts after meal.

• Banana
• Avocado
• Apple
• Watermelon
• Cantaloupe
• Grape
• Guava
• Lemon
• Plums
• Peach
• Prune
• Orange
• Papaya
• Berry
• Raisin
• Pineapple

Snacks
We often tend to feel hungry either before lunch or prior to dinner, especially if the duration of gap is long. The options for high protein and low carb snacks are ample. You can just have a bite of crackers or quiches. Today, protein bars are available in any health and wellness shops and they serve wonderful menus for snacks. Or else you can consume the following list of items.

• Peanuts
• Puffed rice
• Corns
  
• Cashews
• Sunflower seeds
• Edamame
• Hummus

Dinner
Your last meal of the day should be light. Well, a protein diet menu for women and men should contain foods that are not only rich in proteins but are also light. Select the items included under the protein diet foods during lunch as dinner. However, our tongue always demands variety. So check out the list of foods that could be consumed for dinner.

• Whole grain pita
• Whole grain pancakes
• Wheat tortilla
• Green vegetables
• Salads
• Protein soups
• Fishes
• Protein shakes
• Roasted chicken
• Skimmed milk
• Grilled sandwiches

That was all about protein diet menu. I guess you have liked the protein rich foods written in the content above. Prepare delicious recipes and savor the meal rich in proteins and low in fats and carbohydrates for a good health.