PROTEIN RICH FOODS

Protein is made of chain of amino acids. Protein is a very helpful nutrition for your muscles, Skin, hair, boans and your body weight loss. Amino acids are basically three types:

• Essential amino acid
• Non Essential amino acid
• Conditional amino acid

Essential amino Acids cannot produce in our body. They must comes from your daily diet.

• If you don't go to gym or don't workout then you can intake 1gm protein per kg of your body weight.
• If you go to gym or do workout then you can intake 1.6 to 2.0gm Protein per kg of  your body weight.

PROTEIN RICH FOODS FOR VEGETARIANS

MILK

Milk is come from dairy products. Excellent sources of protein, vitamin D, Calcium.

• 1 cup of serving (240ml)

Protein: 8gm, Fat: 8gm, calories: 150gm, calcium: 30%, vitamin D: 25 to 30%.

Milk is helpful for your Boans, muscles building, and weight loss. You can try non fat milk that is better.

NUTS

Many types of nuts available in market like almonds, walnuts, peanuts, cashews. You can eat nuts at snacks, breakfast, afternoon time, before sleep. They are an excellent source of protein, vitamin E, omega3, fiver.

• 28gm of serving

Protein: 6 to 7gm, fat: 14gm, carbs: 5 to 6gm, calories: 174gm

Nuts are good for your brain, skin quality, heart health.

LENTILS

LENTILS comes from legume family. They are all Protein Rich Foods. It's rich in protein, fiver, and carbs.

• Serving of 1 cup cooked lentils

Protein: 17gm, fiver: 15 to 16gm, carbs: 51gm.

It is good for your heart, blood pressure control, digestive system. 

SOYA CHUNKS

Soya chunk is rich in protein. Soya Chunks are made from defatted soy flour. They are byproducts of extracting soybean oil. It's rich in protein, fiver and minerals.

• Serving of 100gm boiled Soya Chunks

Protein: 52gm, Carbs: 33gm, Dietary fivers: 13 to 15gm, Fat: 1gm.

It is good for your Cholesterol level, blood pressure control, heart health, body weight loss.

PANEER

Paneer is made from milk. So it is basically a dairy products. It's a good source of protein, calcium, phosphorus, vitamin D.

• Serving of 100gm Paneer

Protein: 18gm, Carbs: 2gm, Fat: 20gm.

It is helpful for your Boans, muscles building, Digestive system and cancer patients.

• You shouldn't intake high amount of Panner because it's high in fat. It will gain your body weight. 30 to 35gm of protein from paneer in a day is  good for your health.

TOFU

Tofu comes from soya family. All Soya families are Protein Rich Foods. They are excellent source of protein, Vitamin B, Iron, Magnesium.

• 100gm Serving of Tofu

Protein: 8gm, Fat: 4 to 5gm, Carbs: 1 to 2gm, 

It is helpful for Prevent diabetes, Cancer prevention, heart disease and also helpful for your skin and hair.

CHICKPEAS

It is very helpful for your health. It's provide lots of health benefits. They provided Protein, fiver, Vitamin B6, Iron and Magnesium.

• Serving of 1 cup cooked Chickpeas

Protein: 15gm, Carbs: 45gm, Fat: 4 to 5gm, Fiver: 13 to 15gm.

It is helpful for Cholesterol level, Reduce Diabetes, Control blood sugar level, Cancer prevention, Boans health.

OATS

Oats are one of the most powerful nutrients foods. It's provided Protein, fiver, Iron, antioxidants, Vitamin B.

• 100gm serving of Oats

Protein: 13 to 16gm, Fiver: 10gm, Fat: 6gm, Carbs: 67gm.

Helpful for improve Cholesterol level, control blood sugar level, improve skin quality, heart health.

CHIASEEDS

They are rich in  omega3 fatty acids, Protein, fiver.

• 1 tablespoon serving of CHIASEEDS

Protein: 2gm, Fat: 3gm, fiver: 5gm, Carbs: 5gm.

It is helpful for Preventing Constipation, heart health, improve  digestive system, skin quality, 

Boost immunity system.

QUINOA

Quinoa is a complete Protein source. Excellent source of protein, fiver, iron, magnesium.

• Serving of 1 cup cooked Quinoa

Protein: 8gm, Fiver: 5gm, Fat: 6gm, Carbs: 39gm

Helpful for Cholesterol level, prevent heart disease, Preventing Constipation.

NON VEG PROTEIN RICH FOODS

EGGS

Eggs are loaded with many nutrients. Egg whites are lean source of protein . Lean protein means only Protein no carbs, no fat. Also Rich in vitamin D, vitamin B12, Omega3 fatty acids and minerals.

• Nutritional value of 1 Egg

Protein: 6gm, Fat: 5gm, Carbs: 0gm.

It is helpful for your muscles building, Blood Pressure control, Improve Skin, hair and Eyes health and Reduce heart disease.

If you suffer from high Cholesterol then you should avoid egg yolk(yellow part of egg). That time you can intake egg whites. 4gm of Protein you can get from one egg white that is also good.

CHICKEN

When it comes to Protein Rich Foods you cannot avoid chicken. You can eat Chicken breast.It is a lean source of protein. It's also rich in vitamin B-6, Vitamin B-12 and minerals.

• Serving of 100gm Chicken breast

Protein: 31gm, Fat: 3.6gm, Carbs: 0gm.

It is helpful for muscles building, hormonal growth in your body, Boans health, Boosting immunity system. If you eat Chicken breast then it's help you to maintain your body weight.

SALMON FISH

Salmon is one of the most nutrients food on the planet. It's rich in Protein, Omega3 fatty acids, Vitamin B and minerals.

• Serving of 100gm Salmon

Protein: 20 to 21gm, Carbs: 0gm, Fat: 10 to 13gm.

It is helpful for heart health, Cure Cancer, Skin and hair quality, Improve Brain function.

TUNA

Tuna is a popular saltwater and most valuable fish in market. They are rich in protein, Omega3 fatty acids, vitamin B-6 and vitamin B-12.

• 100gm serving of Tuna fish

Protein: 28gm, Fat: 1gm, Carbs: 0gm.

It is helpful for Control blood pressure, Heart health, Skin quality, Preventing risk of Cancer.

PRAWNS

Prawns are complete Protein source. It's rich in omega3 fatty acids, Protein, Zinc.

• 100gm of serving prawns

Protein: 24gm, Fat: 0.3gm, Carbs: 0gm.

It is helpful for muscle, Boosting immunity system, prevention of cancer, Improve skin quality.

Keto Diet Plan

• You can follow these Protein Rich Foods definitely you get good health. If You intake too much Protein in your diet then some problems create in your body like heart disease, kidney problem, dehydration. Take protein as per your body's requirement in a day.