由 home-healthhaven 
If you want to shed some extra pounds without sacrificing your energy and health, loading up on high-protein foods is the way to go. Eating the right amount of protein will strengthen your muscles, keep you energized, and maintain your overall well-being. Here are some protein-rich foods you should definitely include in your daily diet.
1. Fish
Eating at least two servings or half a cup of fish per week can greatly improve your health. Fish like rainbow trout, herring, char, and salmon are top sources of protein. They provide similar protein amounts as red meat but with added benefits like vitamin B12 and iron, which boost your energy. Fish is a healthier alternative to meat, so try swapping a beefsteak for a salmon steak to cut down on saturated fats.
2. Lean Meat
If you’re a fan of red meat, choose lean cuts to reduce added fat. Opt for extra lean ground pork or beef, or London broil steaks. Although these options might be pricier, the health benefits are worth it. Aim for 175 grams of lean meat per day to lower your risks of heart disease, stroke, and high blood pressure.
3. Eggs
A medium-sized egg has about 6 grams of protein and fewer than 90 calories, making it an excellent addition to your meals. Eating at least three eggs a day can help you meet your daily protein needs. Plus, you can enjoy them in various ways like a Spanish omelet, on French toast, or as hard-boiled egg slices in your salad.
4. Poultry
Poultry, such as skinless turkey and chicken, offers high protein and low saturated fat. A three-ounce piece of skinless chicken breast provides around 20 grams of protein, along with zinc and B vitamins. Choose skinless white meat to further reduce fat intake.
5. Legumes and Nuts
For vegetarians, legumes and nuts are fantastic protein sources. One cup of lentils delivers about 15 grams of protein, similar to a serving of T-bone steak. These foods also help reduce fat while providing essential nutrients. Nuts are rich in mono and polyunsaturated fats, protein, and fiber, which help you feel fuller for longer.
6. Low-Fat Dairy Products
Low-fat dairy items like skim milk and yogurt keep you nourished and help maintain strong bones and teeth. They also keep your blood pressure in check. Adults should aim for two to three servings of dairy per day to get the right amount of protein and other vital nutrients, like vitamin D.
7. Soybeans
Soybeans are a complete protein source thanks to their nine essential amino acids. Soy-based products like tempeh, soy yogurt, edamame, miso, soy milk, tofu, soy cheese, and soy nuts offer varying protein levels, typically between 4 to 25 grams, depending on the serving and type.
Get Your Daily Dose of Protein
Protein helps strengthen bones, build strong muscles, protect against heart diseases, increase satiety, and support your immune system. By including the right amount of protein in your daily diet, you can achieve and maintain an ideal weight while staying energized. So, make sure to add high-protein foods to your meals to enhance your performance and overall health each day.