Protein serves many purposes and should be consumed daily. Protein is best known for playing a role in muscle growth and repair. Additionally, protein plays a role in the function of cells and enzymes in the body (NASM, 2019)¹. Although, protein is found in many foods, sometimes it can be tough to include the recommended amount in our daily diet. The USDA recommends that 10-35% of an individual’s daily calories come from protein. Furthermore, the exact amount that should be consumed depends on each individual and their needs. For instance, individuals who exercise a lot and pregnant women may require more protein than someone who has a sedentary lifestyle. The USDA states that a good way to determine protein needs is by following the 0.8 grams per kilogram of body weight rule.

If you are wondering which foods are a considered a good source of protein, then you are in the right place. I will go over some of the foods that contain a good dose of protein. Most importantly, these foods can be easily included in your daily recipes. Personally, I like to try out different foods and therefore prefer to be able to use the same source of protein to cook different type of meals. For instance, I can use walnuts in my oatmeal, but I can also make walnut cookies and walnut smoothies.

Protein Rich Foods

Chicken

Eating chicken is a great way to meet your protein needs. The best chicken would be all white chicken breast. According to the USDA (2022) 4oz of chicken breast contains 31g of protein. You can prepare many different recipes with chicken, and you can bake it, stir-fry it, or add it to your soups. Personally, I like to bake whole chicken breast in the oven. I season it with salt and black pepper, dice some garlic and sweet onions and sprinkle them on top. I prefer baking the whole chicken breast to prevent spreading bacteria while cutting it.

Fish

Eating fish like salmon does not only provide you with a good source of protein, but it also provides you with a good source of omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory effects, and they can decrease blood clotting (NASM, 2019). One 4oz portion of salmon contains 23 grams of protein (USDA, 2022)². I usually prefer grilled salmon with steamed broccoli and rice. Although, I do like my salmon baked as well. You cannot go wrong either way and it depends on your preference. I bake my salmon in the oven with sweet onions and mango on top. Once it has finished baking, I add a little mango salsa on top. I love eating my baked salmon with steamed rice and green beans.

Eggs

There has been a lot of controversy when it comes to eggs. A few years ago eggs were viewed as having too much cholesterol. However, such views have changed, and eggs are considered a healthy way to get your protein. Of course, for a healthy diet boiled eggs would be best. Moreover, you may not want to have eggs every day. They do contain cholesterol, but it is worth eating them due to their many other benefits. Moderation is key. One large egg contains 6 grams of protein (USDA, 2022).

Cottage Cheese

It is no secret that dairy provides a good source of protein. For instance, cottage cheese is high in protein, and it also contains calcium which is important for bone and teeth health (NASM, 2019). One 4oz portion of cottage cheese contains 13 grams of protein. I prefer my cottage cheese plain, however sometimes I like to add some honey or fruit to it as well. I have also used cottage cheese when baking and in smoothies. When baking, you can make what I call veggie muffins. I use cottage cheese, two eggs, a cup of spinach, a cup of diced peppers, and half a cup of sweet onions. And of course you will need flour and baking soda for this recipe as well.

Nuts

Nuts are a great source of protein, especially for vegetarians. Particularly, walnuts because they have other benefits as well. Walnuts also contain magnesium, and Vitamin B6. One 4oz serving of walnuts contains about 17 grams of protein (USDA, 2022). I like to bake with walnuts. For instance, I make blueberry walnut muffins which I sometimes use as a pre-workout snack. I also add walnuts to my oatmeal and my parfait. When I cook, I use peanuts to make a sauce for my pasta recipes. I also add peanuts to my stir-fry recipes as well as in my smoothies.

Lentils & Beans

Beans are another one of those nutrients that can be added to so many different meals. I like to add red kidney beans to my chili as well as to my rice dishes. There are 27 grams of protein in 4oz of kidney beans. Plus, beans contain fiber, which is important for our digestive health.

Now, lentils I find a little bit more difficult to incorporate into meals. However, they do taste delicious in soups. Some other ways to add lentils to your diet is by adding them to your rice dishes. One 4oz portion of lentils contains about 10 grams of protein (USDA, 2022).

Conclusion

Consuming enough protein is important but it is also important to make your protein consumption somewhat exciting by trying different recipes. I have made some suggestions but you are free to make it your own. I think that as long as you keep in mind that your body requires a certain amount of protein, you will find a way to incorporate it in your daily diet. If you need some recipes for your recipe book, please feel free to send me a message and I will share some of my personal recipes with you.

References

1. McGill, E. & Montel, I. (2017). NASM essentials of personal fitness training. (5^th Ed.). Jones & Bartlett Learning. ↩︎
2. U.S. Department of Agriculture. (2022). Food and nutrition. https://www.usda.gov/topics/food-and-nutrition ↩︎

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