Hi folks. It’s me again! Except I’m really not here because today’s entry is a guest post, written by Homemakers web producer and The Bright Side blogger, Adrienne Brown.
She’s listing 30 protein power foods to help you get your fill of this essential nutrient that has a nifty way of maintaining and repairing the cells in your body tissue and keeping your muscles lean and strong.
Take it away, Adrienne. – Jen Melo
30 protein foods
a list by Adrienne Brown
According to Canada’s Food Guide, adult women should eat two servings of meat and alternatives every day. This includes nuts, legumes, meat and fish and while they may be our main sources of protein, many other foods — some whole grains, dairy and vegetables — are great sources of protein, too.
Here are 30 yummy protein foods to help you muscle up:
1. Chicken
Chicken, tried and true, is one of Canada’s favourite sources of protein.
2. Lentils
You don’t have to spend a lot on fresh meat to get a good serving of protein. Legumes like lentils are great sources of protein and cost almost nothing. Try: Curried Lentils and Vegetables
3. Cheese
Dairy products are a great source of protein, including cheese. Top off your broccoli or other veggie dish with a sprinkling of cheese to increase your protein intake at any meal.
4. Beef
A 100g serving of lean sirloin beef has about 31g of protein in it — making beef one of the best protein sources out there.
5. Eggs
Eggs are a healthy source of protein at any meal — breakfast, lunch or dinner!
6. Almonds
Seeds, like almonds, are another often-overlooked protein food. Snack on a handful for a protein boost mid-day, or incorporate them into your meals.
7. Chickpeas
Chickpeas are another great, protein-packed legume. They’re the base for hummus and are a wonderful addition to vegetarian curries. Try: Toasted Chickpeas
8. Pork
Different cuts of pork — pork loin, pork chops, pork roasts and bacon, for example — have distinct flavours, but they’re all delicious and packed with protein, so choose your favourite and put pork on your fork tonight!
9. Whole wheat bread
Make your sandwich on whole wheat bread and you’ll get more than extra fibre: you’ll also get about 4g of protein per slice. Try: Whole Wheat Carrot Bread (5g of protein per serving)
10. Tofu
Tofu is another meat-free source of protein. It cooks quickly, works in almost any dish and provides your body with 7g of protein for every 100g serving.
11. Lamb
Tired of rotating through chicken, beef and pork? Add lamb to your regular meat rotation for a little excitement.
12. Veal
Veal is another great meat to add variety to your meals without skipping the protein. Try: Grilled Veal Chops with Fines-Herbes Butter
13. Quinoa
Quinoa is an ancient seed that masquerades as a grain and it has made a huge comeback. Not only is it gluten-free, it’s also low in sodium and high in protein, calcium and iron. One serving of quinoa provides you with a healthy dose of vitamin E as well as B vitamins.
14. Cottage Cheese
Increase your protein intake at snacktime, breakfast or even in desserts with cottage cheese. Try: Low-Fat Blueberry Cheesecake
15. Salmon
A 100g serving of wild Atlantic salmon (cooked) contains 25g of protein, plus plenty of healthy fats.
16. Liver
Some love it, some hate it, but there’s no denying that liver is a super source of protein. Try: Pan-Fried Calf’s Liver with Pecorino Cheese
17. Brown rice
One cup of brown rice has about 5g of protein. Paired with your favourite meat or legume, you’ve got a complete, healthy and powerful dish.
18. Peanut butter
No wonder kids love peanut butter: it tastes great and it gives them the energy they need to run around all day! Just one tablespoon of peanut butter contains 4g of protein. Try: Peanut Butter Cookies
19. Milk
Your morning cereal might give you more than you think: the milk gives you a good serving of protein to get your day started. In fact, 1 cup of milk contains 10g of muscle-building protein.
20. Broccoli
Here’s another reason to eat your broccoli: 1/2 cup of this leafy green contains 2g of protein. Try: Spiced Broccoli Salad
21. Shrimp
You don’t have to be a seafood connoisseur to know shrimp is just as versatile as chicken. It works in almost every type of dish!
22. Bison
If you’ve never tried bison, you’re missing out: it’s a lean red meat, similar to beef (but less fatty) and another great source of protein. Try: Montreal-Spiced Bison Steaks
23. Spinach
Delicious and nutritious, spinach is a winner for hearty home-cooked meals. Get great reasons to buy a bunch of this versatile vegetable, and then get cooking with several spinach recipes.
24. Sunflower or pumpkin seeds
Eat these little gems of protein as a snack, turn them into a crust for your meat or incorporate them into your baked goods. Try: Whole Wheat Carrot and Pumpkin Seed Muffins
25. Beans
Your favourite chili, soups and stews featuring beans are wonderful sources of protein: 1 cup of kidney beans, for example, adds 15g of protein to any recipe.
26. Tuna
Tuna is an easy ingredient to work with and a great source of protein. Try: Thai Tuna Salad
27. Yogurt
Yogurt is more than just a quick snack in a little cup — it’s a healthy way to add dairy (and protein) to many dishes.
28. Turkey
Just like chicken, turkey is a lean, easy-to-cook source of protein. In fact, the two are almost interchangeable in recipes, so go ahead — experiment!
29. Oats and oatmeal
Fill up on whole grains and protein at breakfast or snacktime and you won’t feel hungry for hours. Try: Oats-Plus Porridge, which serves up 5g of protein per serving
30. Peas
Peas are another dark green food that pack a punch of protein. Get your fill while they’re in season, or stock up on frozen or canned peas.
For more on why you should make sure you’re getting enough protein, check dietitian Rosie Schwartz’s article on The best protein sources.
Miss you all! – J.
Here are Justine’s (pictured at left) top three “WEB” tips for feeding your body:
