Protein is one of the building blocks of our functioning. The nutrient plays a pivotal role in building our muscles and regulating our hunger, providing a satisfaction that no other meals can provide. While it's most commonly found in animal and animal products, there are vegetarian sources, making it possible for vegans and vegetarians to meet their protein goas as long as they're mindful about the food that they put in their bodies.
While it's easy to find protein sources, it gets more complicated once you realize that a lot of quick meals, especially those consumed at breakfast, lack the necessary protein kick for your body to feel full, giving your day a start on the wrong foot, and making it difficult for you to regulate your hunger. As a rule of thumb, multiply your weight in kilograms by .8 or 1.2; this number should give you a good starting point as to how much protein you should be consuming on a daily basis.
Another helpful rule to follow is to try to consume 20 grams of protein per meal, covering all of your bases.
What are the health benefits of protein?
Protein is a macronutrient and we need a lot of it to function properly. Protein helps us build muscle, stay full, makes up our bones and cartilage, and plays a role in our immune health and our metabolic reactions. Consuming too little of it, and your body may feel weaker and fatigued, with your hair and nails looking dull and brittle. In short, it's not a nutrient that you want to skimp on.
Another key fact about protein is the fact that it's very satiating, thus playing a key part in avoiding hunger, something that's very important whether you're on a diet or simply don't like to feel hunger pangs interrupting the flow of your day.
Foods that are high in protein
Tofu
Tofu is a great vegetarian option, and is one of the most famous meat alternatives when it comes to getting your protein fix. Tofu is made from fermented soy beans and is incredibly flexible. You can bake it, fry it, use it as a meat substitute, and much more. While the protein content varies depending on the form of the tofu, a 100 gram serving of firm tofu has around 17 grams of protein.
Fish
Fish is one of the healthiest sources of protein, with there being a lot of variability in terms of texture, flavor, and protein content. The fish meat tends to be lean, which is also indicative of high protein content. A 3 ounce serving of salmon has around 17 grams of protein.
Chicken
Chicken is a beloved meal for gym buffs for a reason. A 4 ounce serving of chicken has aroun 27 grams of protein, making a significant dent in your daily protein intake.
Greek yogurt
Greek yogurt is also an incredible source of protein, even though the flavor might take a little bit to get used to. A cup of greek yogurt has around 10 grams of protein, with different brands offering more or less depending on their properties. You can have it as a snack or a meal accompanying it with some fruit, nut butters, oats, or more.
Cottage cheese
While a lot of people have issues with the texture and flavor of cottage cheese, it's a great compliment to many meals, serving as a good base for dips and sauces. A half cup of cottage cheese contains around 11 grams of protein.
Turkey
Turkey is also an incredible source of protein, having around 29 grams of it per serving.
Nut butters
Nut butters tend to be packed with healthy fats and protein. Almond and peanut butter have some of the highest protein content, with both having around 7 or 8 grams of protein per serving.
Canned tuna
Canned tuna is one of the best foods to keep in your pantry, being easy to eat, cheap, and packed with protein, with some brands having over 30 grams of protein per can.
Beans
Beans and legumes are a great source of protein, also providing plenty of fiber and vitamins for your body. Beans come in many varieties, allowing you to use them as the main star of the dish, soups, compliments for salds, and more.
Tempeh
Tempeh might be the least common item on this list. It contains around 31 grams of plant based protein per cup, which is crazy! There's a little bit of a learning curve when it comes to its use, but it's a good food to compliment your dishes or to cook on its own after doing some research.