Rich protein diet: 23 Delicious rich protein foods

Rich protein diet: 23 Delicious rich protein foods

Along with carbohydrates and fats, proteins are one of the major components of our diet. Tons of amino acids combine to form proteins. Amino acid assembles and breaks down according to the body’s needs to make and utilize proteins, respectively.

Protein forms muscles, tissues, bones, and organs of our body by assembling amino acids in a specific sequence.When we eat rich protein, it is converted into amino acids in our digestive system, and then amino acids reassemble to form new proteins where needed.

The most significant function of protein is to maintain and build muscles in adults. Anyone who is exercising regularly should take rich protein foods. The working of protein is beyond increasing the muscle mass – even if someone is not exercising, increased protein uptake can help lose weight.

All these facts tell you about the importance of protein to your body; stay tuned with this article to know everything about a rich protein diet.

Rich protein diet - rich protein foods

Why Protein Is Necessary?

To know about the benefits of a protein and rich protein diet, it is necessary to find out why you need protein?

Your body have ability to produce amino acids, and they are called non-essential amino acids. Your body also needs nine amino acids from outside the body to make muscles; these amino acids are provided by proteins and called essential amino acids.

Without these essential amino acids, your body cannot make muscle, resulting in muscle wasting and malnutrition.

How Much Protein You Should Eat Daily?

The amount of protein you eat highly depends on your lifestyle and physical activity. The reference daily intake (RDI) is 46 grams for women and 56 grams for men.

In other words, according to the recommended dietary allowance of protein, you should intake 0.8 grams of protein per kilogram of human body weight.

This amount of protein is recommended for a sedentary man and woman. If you are working out regularly, you need to take 1-1.5 grams of protein per kilogram daily body weight.

What Is The Role Of Protein In Burning Fats?

When you are eating far more calories than you are burning off, you will surely gain weight. Your body’s digestion process is different for different groups of foods and, similarly, the absorption process. The protein stays more than four hours in our gut. Therefore, it gives you the feel of satiety for a longer time.

However, protein and carbohydrates contain the same amount of calories, but you eat less because protein makes you feel full for longer. Moreover, a rich protein diet accelerates your metabolic rate more than carbohydrates that also helps burn fats.

The importance of protein is clear, so you can know about the foods contain a higher amount of protein. Read further to know about the twenty three delicious rich protein foods:


Eggs are the healthiest and nutritious food. They are the richest source of protein. Egg white is the whole protein (albumin) which is very important to maintain the osmotic equilibrium of the body.

Moreover, eggs are rich in minerals, vitamins, healthy fats, and antioxidants. One full-size egg contains 6 grams of protein and 78 kilocalories.

Kidney Beans

Kidney beans are stuffed with proteins, carbohydrates, and fibers. They have commonly named rajma and paired with boiled rice.

Kidney beans are one of the favorites and famous dishes of India, despite being delicious it is a wholesome meal.

It is also enjoyed as cooling on salad and in the form of curry. One cup of kidney beans contains 15 grams of protein.


Almonds are the popular dry fruit which is very rich in protein. It also contains plentiful nutrients such as vitamin E, manganese, magnesium, and fiber.

Almonds are very important for your brain health, memory, and eyes. People who are allergic to nuts should stay away from almonds. One ounce contain 6 grams of protein and 165 kilocalories.

Greek Yogurt

Greek yogurt is very creamy and high in nutrients. It is mostly eaten with sweet and savory dishes. Its texture is very thick and contains rich proteins.

One ounce contains 17 grams of protein and 100 kilocalories. Make sure you buy sugar-free yogurt because it is rich in protein but gives you tons of calories as well.


As compared to other vegetables, broccoli is a rich source of protein. It contains vitamin C, vitamin K, potassium, and fibers. It contains inactive elements that help in the prevention of cancer.

Broccoli is a healthy vegetable, and one cup of it contains 3 grams of protein and 30 kilocalories.


Quinoa is classified as a whole grain and is considered among rich protein foods. It is rich in vitamin B1, vitamin B2, manganese, phosphorus, and magnesium. Unlike other plants, quinoa is a complete protein and contains all nine essential amino acids.

Moreover, quinoa is gluten-free so that everyone can eat it safely. One cup of quinoa contains 8 grams of protein, 5 grams of fiber, and 222 calories.

Cottage Cheese

Cottage cheese is high in casein and a slow-digesting protein. It is rich in calcium and makes you feel fuller for a longer time. Cottage cheese also helps you to burn fat.

It is very delicious. You can eat it by mixing with vegetables, by toss on sauteed vegetables and as it is. Half a cup of cottage cheese comprises 14 grams of protein and 163 kilocalories.

Chicken Breast

Chicken breast is among the popular foods all over the world. Without the skin, most of its calories come from the protein portion. It is easy to cook, very versatile and delicious.

It can be cooked in a variety of ways and serve with many dishes. One roasted chicken breast contains fifty-three grams of protein and 284 kilocalories.


Milk is a promising source of high-quality protein, phosphorous, calcium, and vitamin B2. It contains almost every nutrient your body needs. If you are conscious about the fat intake, then take zero-fat milk.

If you have lactose intolerance, then avoid dairy milk. You can also use soy milk as the alternative. One cup of milk comprises 8 grams of protein and 150 kilocalories.


Oats and oatmeal are great sources of natural protein if you want to boost your protein intake without taking meat. They have many health benefits because, in addition to protein, they also contain healthy fibers, vitamin B1, manganese, magnesium, and many other nutrients. One cup of oats contains 7 grams of protein and 307 kilocalories.

Green Peas

You can get a rich amount of proteins and fibers from frozen green peas. Make sure to check the frozen peas if they are freest or not. Not many vegetables are as rich in protein as broccoli and green peas. One cup of green peas contains 7 grams of protein.


Tuna is a fish that can be eaten both in the winter and summer seasons. It is low in fats, and calories but a rich source of protein. Like all other fish, it contains many nutrients and omega 3. It contains 28 grams of protein and 128 kilocalories.

Whey Protein

Whey is considered a complete protein because it contains all nine essential amino acids. It is low in lactose content and rich in alfa-lactalbumin, beta-lactoglobulin, bovine serum, albumin, and immunoglobulins.

Whey protein is very helpful in weight loss and lowering cholesterol levels. It contains 25-55 grams of protein.


When lentils are combined with the whole grain, it provides same amount of protein as meat. It is full of vitamin B12, iron, potassium, magnesium, and various other nutrients. Half a cup of lentils includes 12 grams of protein and 115 kilocalories.

Seeds of Pumpkin

Pumpkin seeds are an adequate source of proteins and unsaturated fats, including omega-6 and omega-3 fatty acids. They also good a great amount of iron, vitamin B2, vitamin B12, and betacarotene. One ounce contains 9 grams of protein and 158 kilo calories.


Fish is among the rich protein foods. Salmon, slightly higher in fats, contains
omega-3 fatty acids that decrease inflammation and joint stiffness. There are many health benefits of fish and other seafood.

The protein content of all fishes is highly variable, but salmon contains 19 grams of protein and 157 kilocalories.


Peanuts are rich in proteins, fiber, magnesium, potassium, and healthy fats. Peanut protein is deficient in certain essential amino acids. Peanut butter is also a good source of protein but contains a large number of fats. One ounce of peanuts comprises 6 grams of protein and 171 kilocalories.

Turkey Breast

Turkey breast contains mostly proteins and some amount of fats and calories. It is very delicious and severed in many forms. The protein content of chicken breast and turkey breast is almost the same. Three ounces of turkey breast contains 26 grams of protein and 125

Black Beans

Black beans are a rich and inexpensive source of protein. It can be cooked in various ways, making them a versatile ingredient. Black beans are rich in carbohydrates, starch and fiber, which digest slowly and provide health benefits. Half a cup of black beans includes 7 grams of protein.


Guava is one of the most protein-rich fruits available in every region. It is also rich in other nutrients like vitamin C. Guava provides more protein than any other fruit.

Guava is a great source of fiber and antioxidants. That’s why it is beneficial for skin health. One cup of guava contains 7 grams of protein.


Artichokes are high in fibers and provide good amount of protein. They are very versatile and used in a variety of recipes to make them delicious and healthy.

It also includes a good proportion of vitamin K and Vitamin B12, which helps in red blood cell formation. Medium size artichoke provides 3.5 grams of protein.


Pistachios are a delicious nut that contains low calories and a large amount of protein. They also contain essential nutrients and are rich in vitamin B6.

Pistachios are beneficial for weight loss, heart and gut health. One cup of pistachios contains 7 grams of protein.


Spelt is another good source of protein. It is a type of grain that is very similar to wheat in appearance. It is also a source of fiber, vitamin E, and calcium. One cup of spelt contains 20 grams of protein, and one bread slice of spelt contains 3 grams of protein.


The above discussion shows why protein is necessary and how much protein you should take daily to meet the requirements of your body. Moreover, if you are exercising, you need to increase your protein intake to boost the fat burn. Rich Protein Diet helps you to maintain your appearance, and it balances your metabolism.


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