Eating a protein-rich diet can help you build lean muscle mass, lose weight, decrease belly fat, help lower blood pressure, fight diabetes, and help you keep your skin, organs and entire body healthy and working properly. For these reasons, you should be eating protein during every single meal. According to healthline.com, the DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This means the average male should be eating 56 grams per day, and the average female should be eating 46 grams per day.
Here are 8 healthy protein options to add to your daily diet:
Just one chicken breast can provide you with about 30 grams of protein, while still remaining a low calorie, yet filling, option. You can cook up chicken by itself as a main dish, add it to salad, or put it into a soup.
One cup of quinoa is not only packed with more than 8 grams of protein, but fiber, iron, and magnesium as well. Quinoa is a great side dish to meat, or you can add in vegetables, like a stir-fry, and can also be eaten for breakfast if you add berries and cinnamon.
Greek yogurt is a much healthier option to traditional fruit yogurt. One cup has on average about 17 grams of protein, plus calcium, vitamin B-12, vitamin B-6, and magnesium. Greek yogurt is also a healthy alternative to mayonnaise and sour cream.
Salmon is a superfood. One filet can provide you with 40 grams of protein. This healthy option is also full of vitamins and nutrients including vitamin A, calcium, vitamin B-12, vitamin C, iron, vitamin B-6, and magnesium. Salmon is a great lunch or dinner option if you're looking for something delicious and healthy.
One single egg has many benefits. Along with 7 grams of high-quality protein, one low-calorie egg can also provide you with vitamin A, calcium, iron, vitamin D, vitamin B-6, vitamin B-12, and magnesium. Eggs are very versatile and can be eaten with every meal. You can hard boil them for a quick snack, scramble them, fry them, poach them, and add them into sauces and dressings.
One cup of cottage cheese can give you 25 grams of protein while remaining a low-calorie option. Cottage cheese is also full of essential vitamins and nutrients including B vitamins, vitamin A, calcium, vitamin D, iron, magnesium, phosphorus, and selenium. Cottage cheese is a great side dish for lunch or dinner, and can also be eaten for breakfast if you add some fruit, berries, and honey.
Eating a healthy diet can give you energy, help keep your immune system running properly, keep your body in shape and fit and give you a better feeling of overall well-being. At Physicians Age Management Centers we want to help you live a healthy life. It's what we do, every day, and our specialty. We offer treatments for weight loss, and we can help you start a nutrition or supplementation plan. Take our weight loss test to get started or request a free consultation today.