Include these protein-rich foods on your next shopping list.
You've probably heard about how canned tuna, as a high-protein product, is losing its popularity? Sales of these high-quality products have dropped 40% in recent years, according to the USDA. This is because today the preference is given to fresh organic food.
Here are 6 healthy protein foods that you probably don't eat often enough.
1. Lentils
In addition to the canned and frozen options, you can buy ready-to-eat steamed lentils from the vegetable sections of many stores. One serving of lentils contains about 18 grams of protein, 16 grams of nutritional fiber (over 60% of the RDA), and many vitamins, minerals, and antioxidants.
For a snack in a couple of minutes, mix a handful of leafy greens with a dressing of balsamic vinegar, mustard, and Italian herbal dressing. Sprinkle lentils, 1/4 avocado, and a few tablespoons of pumpkin seeds on top.
2. Pea protein
While it's best to go for whole foods, many are big fans of pea protein, which is derived from yellow or green split peas. This pea protein is gluten-free and non-allergenic. One cutlet made with pea protein contains at least 25 grams of protein.
You can sprinkle pea protein on a salad of chopped vegetables and top with a vinegar-based meat sauce. It can also be placed between lettuce leaves along with tomatoes, onions, and avocados, served with puffed fries.
3. Hard boiled eggs
Hard-boiled eggs are very easy to prepare and can also be purchased ready-made. Each such egg contains a whopping 6 grams of protein. In addition, recent research shows that cholesterol in eggs has little or no effect on blood cholesterol levels. In fact, in healthy adults, eating up to three whole eggs a day raises "good" HDL cholesterol and lowers "bad" LDL cholesterol. Egg yolk contains the bulk of the nutrients, namely at least 90% or all of choline, vitamin D, calcium, iron, zinc, vitamin B12, antioxidants and omega-3 fatty acids.
Add hard-boiled eggs to salads for an instant protein boost. You can also chop them and toss them with spinach, tomatoes, red onions, celery and bell peppers and a small spoonful of cooked chilled quinoa seasoned with half avocado puree.
4. Vegetable Protein Powder
Here's another processed product that can be made with simple, pure ingredients and used in a wide variety of dishes. One scoop of vegetable protein powder can provide 20 grams of protein, low in carbohydrates and fats. Aside from whipping into a smoothie, plain unflavored plant-based protein powder can be added to increase the protein content of oatmeal or cereal, banana pancakes, savory soups and mashed potatoes.
5. Beans
One serving of organic veggie baked beans contains approximately 12 grams of protein and fiber. For a quick, nutritious snack, serve the beans with steamed broccoli and pesto.
6. Greek yogurt
Both vegetable and dairy Greek yogurts can be good sources of ready-to-eat protein. Depending on the brand, one separate container of yoghurt contains 11-14 grams of protein. The great thing about Greek yogurt is that it can be enjoyed both sweet and savory. For a sweet option, add fresh fruit, nuts or seeds, some maple syrup, a pinch of cinnamon and grated ginger. For a savory option, add garlic, fresh dill, red wine vinegar, sea salt and black pepper, then toss with chopped cucumbers, tomatoes and red onions.
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