Incorporating high-quality protein foods in your meals can help improve your health in various ways such as increasing your muscle mass and strength. High Protein Diet Plan for Weight Loss. A high-protein diet also lowers blood pressure; aids in losing weight especially belly fat, and can help fight diabetes.
A good diet plan for weight loss should have protein sources that are rich in nutrients and low in saturated fat and calories.
With that said, here is a list of 10 delicious High Protein Diet Plan for Weight Loss, high-protein foods that should be incorporated into your diet plan.
High Protein Diet Plan for Weight Loss
1. Oats
Oats are a great breakfast or late night snack that will keep you feeling fuller for longer. They are among some of the healthiest grains in the world. Oats provide a healthy and nutritious way to keep your body fueled. High Protein Diet Plan for Weight Loss.
Incorporating oats into your dietary plan will provide you with the much-needed proteins without having to worry about all the harmful saturated and trans fats found in animal-based foods. One packet of oats can provide 4 grams of protein.
2. Eggs
Integrate egg whites into your diet to receive a dose of almost pure protein. High protein diet for weight loss. Eggs are the least expensive foods filled with protein. Eggs, especially organic eggs are among some of the most nutritious and healthiest foods available.
They are not only loaded with proteins, but they comprise of vitamins, minerals, healthy fats, and many other nutrients. high protein diet for weight loss. Enjoy one or two eggs a day and marvel at the results. An average egg has up to 6 grams of protein.
3. Cottage cheese, Milk, and Yogurt
Good Ol’ dairy never disappoints. Cottage cheese and milk are not only a great source of protein, high protein diet for weight loss but they are also fortified with valuable calcium and vitamin D. Keep your bones, teeth, and body healthy by selecting skim or low-fat dairy.
One ounce of cheese contains 7 grams of protein whereas half a cup of low-fat cottage cheese has 10-14 grams of protein.
There are tons of low-sugar Greek yogurts on the market. Greek yogurt not only tastes delicious but it has high nutrient counts, a creamy texture, and contains a high percentage of protein.
Instead of a bowl of cereal, try to include eggs or Greek yogurt to your breakfast along with a high-fiber grain such as a slice of whole wheat toast.
4. Lentils
Lentils are a type of legume and an excellent food option for vegans and vegetarians. Lentils are among one of the best sources of plant-based proteins with 27 percent of their calories being protein.
One cup of boiled lentils contains mass levels of protein, fiber, potassium, iron, copper, and various other nutrients.
Half a cup of cooked lentils has up to 9 grams of proteins. Add these incredibly satisfying foods to your soup, salads, chili, pasta, and much more!
5. Peanuts/ Peanut Butter
Here’s another reason to open up that jar of peanut butter. As delicious as peanuts are, they are also high in protein, fiber, and magnesium.
If you aren't a fan of raw peanuts, then purchase organic peanut butter – spread peanut butter onto your bagel or bread and enjoy a healthy morning or mid-afternoon snack.
Peanut butter should, of course, be consumed in moderations as too much of anything can be harmful. high protein diet for weight loss. Two tablespoons of natural-style peanut butter contain about 6-8 grams of protein.
6. Lean Beef
Lean beef is loaded with protein, vitamin B12, and large amounts of other essential nutrients.
Do note that if you are on a strict low-carb diet, it’s best to consume fatty cuts of beef as opposed to lean meat. Typically, four ounces of beef can provide up to 36g of protein.
7. Chicken or Turkey Breast
This is the most popular protein-rich foods. There are tons of easy-to-cook and mouth-watering recipes that you can prepare using chicken or turkey breast meat.
Remember to stick to the white meats only because dark meats have a higher fat count. Also, remove the skin before cooking to reduce the intake of saturated fats. 3 oz of skinless chicken or turkey breast contains 25 grams of proteins.
8. Fish
Seafood is an excellent source of protein. high protein diet for weight loss. If you are currently on a low-carb and high-protein diet, then fish is a must-have food. Fish types such as tuna and salmon are loaded with tons of healthy nutrients.
Depending on the type of fish, 3 oz of fish fillets will provide you with 17-20g of proteins. In addition, the omega-3 fatty acids derived from fish are essential for reducing inflammation, keeping the brain healthy, and for healthy arteries.
9. Beans
Are you in need of a crunchy snack that is low in carbs but high in protein? Not all of your protein has to come from eggs, dairy, seafood, or meat.
Some plants such as beans are also packed with protein. Half a cup of beans contains as many proteins as an ounce of broiled steak; 16 grams. Beans are also incredibly rich in several nutrients including iron and zinc.
10. Brussels Sprouts
Related to broccoli, Brussels sprouts are high-protein vegetables that can be used to prepare some of the healthiest foods.
Concerning calories, sprouts offer higher levels of proteins when compare with other vegetables. High Protein Diet Plan for Weight Loss. They have a protein content of 17 percent and other bioactive nutrients such as fiber and vitamin C. One cup of cooked Brussels sprout provides 4g of protein.
Other Foods Rich in Proteins
Other types of healthy foods containing proteins include:
– Slow cooked chicken and dumplings
– Slow cooker chicken and wild rice soup
– Slow-cooked calypso pork chops
– Slow cooker chili
– Braised short ribs
– Slowly prepared chicken Chile Verde
– Slow roasted sweet and sour chicken
Final Thoughts
There are tons of delicious foods that are packed with proteins. It’s easy to create a healthy and high protein diet plan using the highlighted foods.
The foods are easy to use, easy to find, and will make a delicious meal that can be enjoyed by the whole family.
In addition to the foods mentioned above, you can also consume more pumpkin seeds, Ezekiel bread, ricotta, avocado, almonds, and jerky.
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