Protein is considered to be the building block of our human body. Most of them misunderstood that proteins are found only in meats and eggs. Plant-based protein is also equally effective as non-vegetarian.
Eggs
The whole egg is packed with a good source of proteins, vitamins(Vit A & Vit B12), minerals, selenium, healthy fats, and antioxidants. One whole egg provides 6.3g of protein. 3large egg contains 19g of high-quality protein.
Fish
Fish contains protein, vitamins, and minerals like iodine, selenium, and vitamin B12. Salmon fish contains a high amount of omega3 fats which is good for our health. Salmon fish provides 30g of protein.
Almonds
Rich in essential nutrients like vitamin E, fiber, magnesium, and manganese. Lowers the risk factors such as high blood pressure and high LDL(bad cholesterol). One ounce of almonds contains 6grams of protein.
Peanut
Rich in protein, vitamin E, folate, and magnesium. Reduces blood sugar level, improves heart health, and helps to decrease appetite. Two tablespoons of peanut butter contain 7grams of protein.
Chicken
It contains an excellent source of proteins, vitamin B, zinc, and selenium. Half a kilogram of chicken provides 26grams of protein.
Yogurt
Thick consistent of yogurt called strained yogurt, rich in proteins, calcium, selenium, magnesium, vitamin A and vitamin B12. Also called Greek yogurt. 200g container of yogurt provides 20grams of protein.
Pumpkin seeds
Pumpkin seeds are highly nutritious. Loaded with minerals like magnesium, zinc, iron, and phosphorus. Rich in protein and fiber content. 1cup of pumpkin seeds provides 35grams of protein.
Shellfish
Shellfish such as shrimp, oysters, clams, and scallops are rich in protein, zinc, iron, selenium, and vitamin B12. 85grams of shrimp provides 20grams of protein.
Milk
Rich in calcium and ensures strong teeth, good bone health, and a healthy immune system. 1 glass of milk provides 8grams of protein.
Paneer (Cottage cheese)
Rich in protein, calcium, good fats, and casein. 100g paneer provides 18grams of protein.
Lentils and pulses
Lentils contain protein, fiber, and minerals. 150g of dal provides 9grams of protein. One cup of cooked lentils contains 18g of protein and 15g of fiber.
