10 Best Protein-Packed Foods

Welcome to my guide of the 10 Best Protein-Packed Foods! There are so many reasons why I love protein and the benefits it has for your body at staying healthy and fit. Having the right amount of protein in your daily diet is very important for building and repairing muscle, as well as boosting your metabolism and reducing hunger. Another benefit of protein is how it assists in slowing down the release of carbohydrates into your bloodstream, which can help reduce or prevent spikes in blood sugar which is thought to encourage fat storage and lower energy levels.

Protein-packed foods require more energy to digest and metabolize, which causes you to burn more calories and help prevent food cravings. Foods that are high in sugars and carbohydrates are quickly digested, thus not burning as many calories. Also, these foods are quickly turned to fat and don’t keep you as full as protein does.

In today’s society, the grocery store is full of processed foods that can easily ruin all the hard work you put in to stay fit and healthy. To stay focused, only put items on your grocery list that are high in protein. Here are my top 10 favorite protein-packed foods.

  1. Eggs: 6 grams of protein per 1 large egg

Eggs are a great source of protein, and many people consider one of the best sources. One large egg has 13 essential vitamins and minerals at about 20 cents an egg. Eggs also contain 6 grams of high-quality protein and 9 essential amino acids, including acid leucine which plays a role in stimulating muscle protein synthesis.

  1. Chicken Breasts: 24 grams per 3 oz

I consume chicken on a daily basis and at least two times a day. Chicken breasts contain less fat than most meats and are full of protein. This healthy protein option is leaner,  fast to prepare, and there are unlimited options on how to make chicken. 

  1. Greek Yogurt: 23 grams per 8oz serving

Greek yogurt contains twice as much protein as other versions of yogurts. Another added bonus to greek yogurt is all the stomach friendly probiotic bacteria to help regulate your system and the calcium content for bone-building. Just beware of greek yogurt that contains fruit where it will spike the sugar content

  1. Cottage Cheese: 14 grams per ½ cup serving

Cottage cheese is a type of cheese filled with protein and is full of casein protein, which is a slow digesting protein that supplies your muscle growth while supplying amino acids. When shopping for cottage cheese make sure to keep an eye for a low sodium or fat-free version.

  1. Whey Isolate Protein: 24 grams per serving

Whey Isolate Protein is a fast digesting protein and its a great addition to any fat loss or muscle building diet. Additionally, it is low calorie and is intended for post workout consumption. Whey Isolate Protein quickly passes through the digestive system fast so your muscles can immediately recover and build. Additionally, whey is also a great source of amino acids. You can usually find it whey isolate protein as a powder that can be blended into a shake.

  1. Ground Beef: 18 grams per 3oz

Ground beef is another great meal option to switch up your protein options for the day. You will want to purchase ground beef 95-99% lean. Ground beef provides just the right amount of fat, but not so much that it inhibits your fitness goals. I would suggest substituting this protein option 1 or 2 meals a week. Ground beef also is a good source of creatine. This helps the body regenerate a molecule called ATP which is your main source of energy.  

  1. Turkey Breast: 25 grams per 3oz serving

Turkey is another cheaper option to add to your shopping list that you get a lot of bang for your buck. You fill your body with an abundance of protein in just one serving. What’s great with turkey breast, is that you can purchase it ground. I love making homemade burgers with ground turkey, onions, spinach, and spices.

  1. Tilapia: 21 grams per 3 oz serving

Fish is one of my favorites, and the Tilapia is a great white fish to get your protein fill. It’s easily accessible in most grocery stores, and it is a nice non-fishy tasting seafood option. Tilapia can also be prepared in many different ways, so you won’t get tired of eating the same things. 

  1. Peanut Butter: 8 grams per 2 tbsp

Peanut butter is a great option for the sweet tooth to add to your favorite meals. I love adding peanut butter to rice cakes, apples, oatmeal…etc. One of my favorite brands is Teddy’s peanut butter. Peanut butter has a lot of protein and can be used with just about anything.

  1. Tofu: 12 grams per 3 oz

Tofu is a great way to embrace protein without eating meat. It’s is easy to cook with, and it’s great in a stir-fry with your favorite vegetables

Protein is one of the most important nutrients you can consume when dieting, eating healthy, or building muscle. It contains amino acids that help you stay full while also pushing your body to burn more fat. Protein takes longer to digest, so you stay full longer and get the nutrients you need to heal your muscles quicker. Make the right choices by making your meals with lots of protein. I hope my guide of the 10 Best Protein-Packed Foods help you meet your fitness goals! Choose to be a healthier, better you.

~ Chrissy