Must include these High protein foods in your diet to achieve your goal !!

Who should consume protein?

Many people have this misconception that protein should be consumed by only those individuals which are involved in some physical activity, athletes or their purpose is to build muscles, but that’s not the case a normal person also have to consume proteins of a healthy lifestyle.

Basic requirement of protein:

0.8g/Kg of body weight

People indulging in physical activity:

1.2g/Kg of body weight

Other than proteins you also have to take care that how much carbs and fats you are consuming.

This depends on your BMI

BMI                                                  Weight status

below 18.5                                    Under weight

18.5-25.0                                        Normal

25.0-30.0                                       Over weight

30.0 and above                            Obese

     1.                        Chicken Breast

Chicken breast: 284 calories

One of the most popular chicken cuts is the chicken breast. It is a great option for those attempting to reduce weight because it is high in protein and low in fat.

Nutrition information for a 172 g skinless, boneless, cooked chicken breast is as follows:

53.4 g of protein
0 g of carbs
Fat: 6.2 g

3.5 ounces (100 g) of chicken breast has 165 calories, 27–31 g of protein, and 3.6 g of fat per serving.

So, roughly 80% of the calories in chicken breast are made up of protein and 20% of them originate from fat. Keep in mind that these amounts refer to a plain chicken breast with no added ingredients. Once you start cooking it in oil or adding marinades or sauces, you increase the total amount of calories, carbs, and fat. 

    2.                        Green Moong Dal

 So, people who are vegetarians always say that they don’t have much protein sources than people who are non-vegetarians.

But it’s not the case green moong dal can be a boon for you because,

Green moong dal contains:

Per 100g
protein 24g
Fat 1.5-2g

Green moong is best because it is low in carbs and easy to digest. You can consume it in sprouts form or like normal dals prepared in Indian households.

    3.                        Fish

Fish is a high-quality, low-fat protein. Omega-3 fatty acids and vitamins D and B2 are abundant in fish (riboflavin). In addition to being an excellent source of minerals like iron, zinc, iodine, magnesium, and potassium, fish is also high in calcium and phosphorus. A healthy diet should include fish at least twice a week, according to the American Heart Association. Protein, vitamins, and nutrients found in fish can lower blood pressure and help lower the risk of a heart attack or stroke. Fish is also a great source of nutrition.

Nutritional values of Fish:

Per 100g
Protein 21-25g
Fat 8-12g

     4.                        Eggs

Science is on our side, so we can once more relish the incredibly nutritious egg. Eggs have the highest biological value (or benchmark) for protein, along with milk. One egg has only 75 calories, but it also contains iron, vitamins, minerals, carotenoids, 7 grammes of high-quality protein, 5 grammes of fat, and 1.6 grammes of saturated fat.

The egg is a potent source of nutrients like lutein and zeaxanthin that combat disease. The main cause of blindness in older persons, age-related macular degeneration, may be lessened by these carotenoids. The choline found in eggs may also help with memory and brain development.

Nutritional values of egg:

Per Egg(medium)
Protein 5.5g
Protein in egg white 3g

     5.                        Soya chunks

Soya chunks are popular among vegetarians due to their high protein content as more individuals adopt vegetarianism, veganism, and plant-based diets, as well as a resurgence in interest in high-protein diets. Because of its bulk and texture, soya chunks are preferred by non-vegetarians in addition to vegetarians.

Soya chunks are highly well-liked, especially among people who are concerned about their fitness, thanks to their high protein content.

Eastern regions of India are where soya chunks originally gained popularity. Then, even non-vegetarians began purchasing soya chunks and using them in place of meat. Soya chunk adoration gradually spread to other regions of India. On the other hand, there are differing opinions on how much soy chunks are healthy. First, soya received a poor rap a few years ago as a result of popular diets that concentrated on the nutrients soya lacked. One should consume soy in moderation just like they would any other healthy food.

I recommend you to only consume 25-40g per day as it tends to imbalance hormones in the body

 Nutritional values of soya chunks:

Per100g
Protein 52g
Fat 0.5g