18 High Protein Foods for Healthy Lifestyle and Weight Loss

High Protein Foods

 Do you feel tired and exhausted very quick? If yes so and you really feel your energy level draining down every now and then, it means that you quickly need to change some of your eating habits and start rebuilding your protein level from within.

Protein is a type of macronutrient composed of amino acids. Eventually, when the protein breaks down the amino acid, it promotes more cell growth and repairs in your body. Proper protein intake in your body ensures a proper amount of energy in your cells. When there is sufficient protein build in your body, you won’t feel exhausted or tired very often.

Here’s a list of top 18 food ingredients which are easily available and can help you balance protein in your body.

Protein-Rich Foods

1. Eggs

boiled egg as a snacks

Eggs are the healthiest and high in protein content when you consider it with every aspect. From skin care benefits to nutritious values, eggs are extremely good for your health, skin, and hair.

One large egg consists of nearly 6 g of proteins among which 4 g alone comes from the egg white. There are several eye protecting antioxidants and brain nutrients in the egg which is sufficient to keep your body function work healthy. Therefore, the egg is the best protein rich food that you can take daily.

Eat scrambled or poached egg every morning to start off your day with an extra boost. You can have best egg recipes here: simple and quick egg recipes

2. Almonds

almonds-for healthy liver

We all knew almonds were one of the most needed essentials among the dry nuts. Apart from increasing your memory power, Almonds also include fiber, vitamins, nutrients, and manganese which are needed to build your energy levels.

Consume it raw or roasted, the nut is an excellent source of protein-rich snacks for your body. They contain 13% of calories and 6 grams of proteins per ounce.

Read More, Include these nuts in your daily life for healthy living

3. Chicken Breast

Chicken Breast

Chicken breast one of the popular and rich protein-rich food. Chicken can provide you with a high level of niacin which helps the body to stay strong and maintain the energy level of your nervous system for long hours.

A single chicken breast alone constitutes to 9 g of protein excluding the skin. The skin consists of saturated fat which isn’t advised as a good intake to maintain your cholesterol level.  Besides, it is also a good source of Vitamin A, K, B3, and B6 for your body.

4. Oats

Nobody can deny it to the fact that Oats are the healthiest and tasty grains of all. On an average note, half a cup of oats consists of 13 grams of proteins and 15% of calories in it which makes it one of the best High protein foods to include in your daily diet.

Oats are full of fiber, protein and complex carbohydrates which add lots of energy in your body. You consume them with some fresh fruits to prepare oatmeal without adding any sugar or preservative content in it.

5. Cottage cheese

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For all the cheese lovers out there, cottage cheese is a great substitute rather than those processed cheese bars and packets to consume in a day. We hardly realize the right way of eating our food and providing our body with the required sources of energy.

Cottage cheese is low in fat and calories and is high in protein intake. A cup of cottage cheese contains 27 grams of protein with 59% of calories. 

6. Greek Yogurt

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Greek Yogurt is 10 times better and more healthy than the plain normal full-fat yogurt. It is also known as strained yogurt due to its thick consistency.  Loaded with lots of nutrients and vitamins, it’s quite tasty and creamy in texture. Be it full fat greek or plain greek yogurt, both of them are high in protein content. 

On an average count, 6 ounce of greek yogurt consists of 17 grams of protein. To make it more nutritious and healthy, eat greek yogurt in your breakfast along with some dry nuts. It keeps you full and energetic for long hours in the morning.

7. Milk

milk for fair skin

You might confuse milk as a source of calcium and essential for the bone health only but, it also consists of a very high concentration of protein in it.  Milk has a high-quality protein in it which is needed by every part of your body.

Studies show that 1 cup of milk consists of 8 grams of proteins and along with 21% of calories in it.  There are obviously some among us who are intolerant towards lactose. For all those, you can try taking in soy milk instead of the normal ones. It consists of Vitamin D and also helps to keep your blood pressure in control.

8. Broccoli

We all know green vegetables are extremely good and nutritious for your health. Broccoli tops the list with its high bioactive nutrients, Vitamin C, D and potassium in it. Broccoli is believed to have the highest content of protein in it while comparing it to the rest of the vegetables.

1 single cup of chopped broccoli has around 3 grams of protein and only 31 calories in it. Eat them with some rice or boil and add them in salads, they are extremely healthy for your body in every way.

9. Lean Beef

Not advising this one for those who are vegetarians, but those who are not should definitely eat lean beef at least twice a month. It consists of a very high amount of protein and tastes absolutely delicious. The best part is that you can eat in any form as you like, grilled, baked or cooked as in curry. The high amount of bioavailable iron and Vitamin B12 in lean beef makes it high in protein. 

One slice of beef holds an approximate of 31 grams of protein in it. It is also rich in iron which provides oxygen to your body muscles. Another reason why Lean beef is totally recommended is that it is a natural source of strength booster and adds more effective tissue repairs in your body. It keeps you full for long hours without making you realize hunger.

10. Fish

Pick up your very own favorite in this one. Be it Tuna, Salmon or Halibut, fish is an extremely healthy alternative for popular meals and dishes across the world. Salmon tops the list followed by tuna when it comes to a high amount of protein in it.

Fishes are also rich in omega 3 fatty acid, Vitamin D and E which helps to keep the heart healthy along with other body parts as well. On an average count, a single slice of fish contains 21-22 grams of protein in it. You can always keep a slice of fish for dinner at least once or twice in a week. They are delicious as well as super healthy to eat.

11. Lentils

When it comes to India, Lentils can be a staple and easily accessed to increase your protein intake. They are high in fiber, magnesium and various other nutrients which keeps you strong and healthy.

A single cup of cooked lentils provides 18 grams of protein on an average count. Pairing it up with some rice can help you obtain some amino acids too. Lentils are the best plant-based source of protein available for vegetarians as well as non-vegetarians. You can also try to consume soybeans, kidney beans or chickpeas along with some lentils.

12. Pumpkin

Pumpkin is one of the widely grown and edible vegetables in the world.  It is loaded with full of antioxidants and vitamins. Obviously, you need to watch out for the high content of calories in it and limit down your intake but on an overall note, they are extremely healthy and nutritious.

1 ounce of pumpkin can give you around 5 grams of protein.  You can also eat pumpkin seeds as they are high in protein too. 

13. Shrimps


Talking about high proteins, fewer calories and incredibly delicious in taste, Shrimps top up the list. Just like fish, shrimps to have plenty of omega 3 fatty acid. With low count on carbohydrates and calories, shrimps are one of the best foods for those who wish to lose their weight and balance their protein at the same time.  To be precise, 85 grams of shrimps hold 18 grams of proteins in them.

14. Peanuts

Nuts are must

They are extremely delicious in taste and high in protein content. Peanuts consist of monounsaturated fats and essential fatty acid which helps more energy to produce more energy in your body and function at an optimal level. The best part is that peanut butter always helps out to keep your hunger pangs away.

1 single ounce of peanut butter can alone give you 7 grams of protein. Eat it raw, bake them or cook them, peanuts are absolutely tasty to eat in every way.

15. Watermelon Seeds

Watermelon Seeds

Maybe most of us are not familiar with this one but watermelon seeds are a great substitute for snacks. The seeds when washed, dried and roasted become a great snack for casual evenings. The seeds alone consist of 35% of proteins. Apart from proteins, watermelon seeds also provide phosphorus, magnesium, thiamine, iron, copper and many other health benefitting variants. You can simply keep these ready in a jar and grab them when going outside. They can keep you healthy and energetic for long hours.

16. Tofu

Most of the food items made up of soybean are full of protein. Tofu is one of them which contains a high level of proteins and amino acids in them. It also provides you with fortified nutrients such as Calcium, Iron, and Vitamin B12. Add them in your pizza or toss it in your pasta, tofu is extremely delicious and healthy to eat. 85 grams of tofu count for 7 grams of protein in it. 

17. Quinoa

Well, quinoa is nothing new but it’s a simple grain/seed that has many vitamins, minerals and fiber loaded in them along with some antioxidants.  It is a High Protein Food because one cup of cooked quinoa has 8 grams of protein in it. It also helps you to build a high level of energy in your body.

18. Turkey Breast

Holding many similarities with chicken breast, turkey breast is another food ingredient which is high in protein. With less fat and calories, it is extremely high in vitamins and minerals. A single serving of 85grams of turkey breast can provide you with 24 grams of protein and 146 calories.

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We hope this blog on High Protein Foods was helpful enough to help you pick the right protein ingredient. Balance the right food ingredients in your body and make sure to drink lots of water with high protein foods.

 Stay healthy, stay happy!

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