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Title : 13 ideas to get enough protein
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13 ideas to get enough protein

So you want to lose weight. You pick out an exercise routine and commit to eating healthier. If getting enough protein reads is the # 1 secret to lose weight (at least so their diet is concerned). After reading in order to get enough protein, 25-35% of daily calories should come from this important macronutrient. How much protein is that? And how are you going to make sure to reach that goal?

The Basics of Being enough protein

If you eat about 2,000 calories a day, this means 500-700 of your calories should come from protein. As a macronutrient protein has four calories per gram. This translates into eating between 125 and 175 grams of protein per day. The average American gets 16% of their calories from protein, which is the equivalent of eating 80 grams of protein a day. Jumping from 80 grams to 125 or 175 is a pretty big difference! It might seem impossible to get the amount of protein a day, but with a little knowledge, you can strategize your meals and snacks to hit that goal and get enough protein! Here are some ideas on where to find proteins in foods:

lean - A steak is probably the first image that comes to mind when you hear the word Lean beef is a good place to get protein and iron "protein.". Statistics: 184 calories, 22 grams of protein protein = 53% in a portion 3 ounce of cooked meat or 111 calories, 18 grams of protein protein = 65% in a portion 3 ounce of 95% lean ground beef [

pig - Another healthy and often cheaper meat, pork is as lean as chicken while still providing a good dose of iron and B vitamins Statistics: 137 calories , 26 grams of protein = 76% of protein per 3-ounce serving of pork chop boneless

Birds -. the chicken and turkey are lean meats both of which are high low-fat protein. Peel off the skin removes excess calories and fat. Statistics: 284 calories, 53 grams of protein = 80% protein 1 chicken breast or 146 calories, 24 grams of protein = 70% protein in 3 ounces of turkey breast

[ seafood - seafood is a delicious way to get your protein and other important nutrients that is difficult to get elsewhere through your diet, such as omega-3 fatty acids. Tuna is the star of 94% protein, but the salmon (46% protein), shrimp (90% protein) and halibut (58%) also score high. Statistics: 179 calories, 39 grams of protein = 94% protein in 1 cup

Eggs - nourishing for many reasons, eggs are an excellent source of protein and healthy fats.. Most of the protein is found in the egg white. Statistics:. 78 calories, 6 grams of protein = 35% protein in 1 egg

Nuts - Be careful with calories, but nuts are a great snack that fills you and It provides proteins. You have options, too: a few standouts are almonds (13% protein), cashews (11% protein), peanuts (16% protein), and pistachios (13% protein). Statistics:. 163 calories, 6 grams of protein = 13% protein in 1 ounce of almonds

Cheese - Not all cheeses falls into the category of being a good source of protein, but there are some that do. Cottage cheese (59% protein), parmesan cheese (38% protein) and mozzarella (29% protein) are good choices. Statistics:. 194 calories, 27 grams of protein = 59% protein in 1 cup cottage cheese 2%

The Greek yogurt - This milk of stars is high in protein and is a great source of probiotics. A word of warning, however, be wary of added sugars in certain brands. Statistics:. 100 calories, 17 grams of protein = 48% protein 1 6-ounce serving of regular Greek yogurt, no fat

Whey Protein - To facilitate easy way to get a large portion of the protein, whey protein powder is the way to go. Suitable provides high-quality protein that is easy to eat or drink in a variety of ways. Baking is a simple way to make your nutritional goodies, and make a smoothie in the morning is a great way to start the day right. Statistics: 90 calories, 15 grams of protein = protein of 67% in 1 tablespoon of 310 Shake food healthy replacement

Quinoa - Considered a super food. quinoa is a complete protein, a rarity in the world of vegetarian protein. Statistics:. 222 calories, 8 grams of protein = 15% protein in 1 cup of cooked quinoa

Milk - In addition to protein, milk is a good source of calcium and other important nutrients. Statistics: 149 calories, 8 grams of protein - protein 21% in 1 cup of whole milk

beans and legumes - tasty and easy to add to your dinner venue, beans. and legumes are rich in protein and do a great job to help reach your daily fiber goal. black beans (26% protein) and white beans (31% protein) are good choices bean. Statistics: 230 calories, 18 grams of protein = 27% protein in 1 cup of cooked lentils.

Green Vehicles - You may be surprised to see a list of vehicles in protein-rich foods, but certain vegetables are really high in protein. Broccoli (20% protein) and Brussels sprouts (17% protein) are two examples of ways of leaf protein. Statistics: 31 calories, 3 grams of protein = 20% protein in 1 cup of broccoli

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Sources:
http://www.bodybuilding.com/fun/ultimate-list-40-high-protein-foods.html
https://authoritynutrition.com/20-delicious-high-protein-foods/
http://www.almonds.com/sites/default/files/content/Tree%20Nut%20Nutrient%20Comparison%20Chart%20Web%20File.pdf
http://healthyeating.sfgate.com/health-benefits-pork-chops-4294.html

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