Consuming about 150gm of protein per day is a great and a good amount for anyone who is looking to build muscles and lose fat from there body.
Again the amount of protein varies from person to person since everyone has a different height, weight, goals, body type, etc
Thus what food items you can add in your diet to get 150gm of protein,
1.Eggs
One whole egg will give you 6gm of protein, whereas one egg white will give you about 3.5gm of protein, hence you can safely consume about 1–2 whole eggs and egg whites daily to reach your protein requirement.
2.Kidney beans
Also known as Rajma, a good combination of rajma(about 100gm) with a good amount of rice will give you a complete 12–15gm of protein in your meal.
Since rajma are not a complete source of protein, hence integrate it with some rice or grains to complete the amino acid profile.
3.Chickpeas
Again just like kidney beans chickpeas also come from the legumes family and are a great source of protein, apart from protein chickpeas also have a good amount of iron, magnesium, and other essential vitamins and minerals.
Thus 100gm of chickpeas will give you a good 9–10gm of protein and you can increase the protein content by integrating some whole grains and rice with it.
4.Whey protein
When it comes to meeting your daily protein requirement, whey protein has to be on the top of the list, as eating a food item, let's say eating 8 egg whites will give you the same amount of protein, as eating 100gm of chicken breast which is around 22–23gm of protein, which again you have to get the food, cook it and eat it, now to make all this process easier, whey proteins are introduced which are made up form milk only, just taking one scoop of a good quality whey protein will give you about 24gm of complete protein, which is generally beneficial and easier to meet your daily protein requirement.
Also, whey protein is the fastest absorbable protein in our body, which our body digests really fast, which we usually need when we finish our workouts, thus the perfect source of protein that you can have post-workout is whey protein.
A good whey protein that you can go for is Big muscles nutrition organic and raw whey protein which you can add to your postworkout shake or at any point of the day you can have it to get a good 24gm of protein in one serving, also this whey mixes really well and is cost-effective as well.
The other things in which you can add whey protein is in smoothies, in your oats, and in any food items that you can add creatively to get a good complete 24gm of protein in your diet.
5.Soya chunks
When it comes to a cheap source of protein, soya chunks have to be on the top of the list.
As 100gm of soya chunks will give you a good 52gm of protein.
Now coming to soya chunks as this food item is kind of debatable among a lot of people as some people say it tends to produce a lot of estrogen in their bodies which leads to hormonal imbalance, some say it doesn't affect at all.
Hence the best thing that each and every person can do to get the best benefits from the soya chunks is to eat it in moderation, which is to have soya chunks around 50–80gm a day can never cause any problem from them.
From which you are getting a good amount of protein and you away from any possible reaction as well. As soya chunks are one of the best sources of protein, which is high in protein and affordable as well.
6.Lentils(Green Moong)
Green Moong also is a great source of protein for all the vegetarians/vegans out there, even the non-veg ones also can consume them as 100gm of green soaked moong will give you a good amount of 22gm of protein.
Also, it is not a complete source of protein but for beginners or even for the intermediate one, it is a great food to be incorporated in your diet daily.
7.Whole grains
Whole grains like oats, rice, whole wheat, Bajra, Amarnath, millets are a great source of complex carbohydrates that you can add in your diet daily to complete the missing amino acids from some protein sources.
Along with protein, carbs they also provide a lot of essential vitamins and minerals and thus should be part of your diet.
8.Dry fruits
Dry fruits are generally a good source of healthy fats but along with healthy fats they do provide a decent amount of protein as well, thus dry fruits like almonds, walnuts, and seeds like chia, pumpkin, etc will give you a decent of protein for about 6–8gm per serving.
Thus dry fruits and seeds should be part of your diet as they provide a decent of protein along with a good amount of healthy fats which is really important for your production of hormones.
9.Natural Peanut Butter
One TB spoon of natural peanut butter will give you a good 4gm of protein and thus you can consume about 2TB spoon of peanut butter daily in your diet to get 8gm of protein.
The only thing that you should take care of is to consume natural peanut butter.
10.Paneer
100gm of paneer will give you a good 15gm of protein along with 18gm of fats as well, thus you can add paneer in your diet but make sure you don't overdo it as it also high in fats as well.
Thus strike the balance and eat it in moderation.
11.Tofu
Tofu is soya paneer which is derived from soya milk, which is rich in protein, as 100gm of tofu will give you a good 10gm of protein.
12.Chicken/Fish
Coming to the last and the most used source of protein are chicken and fish which you can add in your diet 3–4 times a week, as 100gm od chicken breast will give you a good 23gm of protein, and 100gm of fish will also provide you a good 22gm of protein.
which are complete sources of protein
Therefore these are some of the best available options that you can easily add to your diet in order to consume 150gm of protein, which you can vary from your food intake and your preferred goals.
Thanks For Reading!!!
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