8/15/2023 0 Comments Befit foodYogurtĪll yogurt serves up protein, but strained options like Greek yogurt or Icelandic skyr are the highest in protein. Tofu contains about 20 grams of protein and less than 4 grams of carbs in a 1/2-cup serving. Don’t forget to add flavor your tofu with spices such as turmeric, black pepper, cumin and garlic. I love sautéing crumbled tofu with colorful veggies such as bell peppers, onions and spinach for a high-protein, egg-free breakfast. Looking to switch up your usual egg scramble? Try tofu. You’ll get about 15 grams of protein and 13 grams of carbs in a 4-ounce serving. Not familiar with the ingredient? Check out this guide to tempeh. Try experimenting with new meal options, like a tempeh breakfast hash, tempeh bacon or tempeh stir-fry. Not only is tempeh a source of gut-friendly probiotics, but it’s also packed with plant-based protein. It has a strong flavor, so mask it in a smoothie - it also adds a fun blue hue! Tempeh It contains all the essential amino acids that you need: You’ll find 4 grams in a tablespoon of dried spirulina (and less than 2 grams of carbs). The quality of the protein in spirulina is considered excellent comparable to eggs. Gram-for-gram, spirulina may be the single most nutritious food on the planet. This green algae is popular with wellness advocates - and for good reason. Salmon is also a protein source that can be quick and easy to get on the table on a hectic weeknight with a recipe like this parchment-baked salmon. It’s sustainable and can actually provide more nutritional benefit than farm-raised options. When purchasing salmon, make sure you opt for the wild-caught variety. This fish is a delicious source of omega-3’s (important for metabolism!) and protein, with about 17 grams per 3-ounce serving and no carbohydrates. They are also are a good source of healthy fats and add a nice crunch to just about any dish for only 4 grams of carbs per shelled serving. Pumpkin seeds are a nutrient-packed ingredient to use all year long - not just after you carve a pumpkin! These small, but mighty, seeds pack in 9 grams of protein in a 1-ounce serving and also contain important minerals such as zinc, magnesium and iron. Whether you’re a peanut butter lover, an almond butter addict or a cashew connoisseur, opt for natural nut butters made from just one ingredient: nuts! One, 2-tablespoon serving puts about 8 grams of protein on your plate with 6 grams of carbs. They are a simple and nutritious addition to your morning smoothie or oatmeal. You need these fatty acids to fight inflammation and protect your heart and immune system. Hemp has a beautiful ratio of the common omega-3 and omega-6 fatty acids, but it is also loaded with the less commonly found stearidonic acid (SDA) and gamma linoleic acid (GLA). It’s hard to find that much nutrient density in a single food. You’ll also get 240 milligrams of potassium and 15-20% of your daily iron needs (depending on the brand). Three tablespoons of hemp seeds contain about 160 calories, 10 grams of protein and just 2 gram of carbs. CLAs are healthy fats associated with reduced cancer risk, reduced cardiovascular disease risk, and better cholesterol levels. The meat from cattle that eat only grass contains two to three times the amount of conjugated linoleic acids (CLAs) compared to grain-finished beef. This kind of beef is the best choice, thanks to a healthier fat profile and more antioxidants. Grass-fed and free-range means that the meat comes from cows that graze freely on grass for their entire lives. Grass-fed beefĪ 4-ounce serving of grass-fed beef has 22 grams of protein and no carbohydrates. With 6 grams of protein per egg, you can easily get a hefty dose through a simple, super healthy two-egg breakfast with sautéed greens. Who doesn’t love eggs? They’re an easy, nutrient dense and wallet friendly way to pack in protein, as well as a dose of satiating fat, with trace amounts of carbohydrates. It is also a versatile ingredient that can be used as the base for a sweet or savory meal, and makes a great dip for veggies. A 1/2-cup serving of cottage cheese contains about 100 calories, 12 grams of protein and 5 grams of carbs. In an age when enthusiasm for cultured dairy is pretty high, cottage cheese is making a comeback. Chicken is also versatile and goes with almost any type of cuisine. A 4-ounce serving of chicken will give you 26 grams of protein for a minimal 120 calories (and no carbs!). This lean protein is a go-to protein source for good reason. Below is a list of some of my favorite high-protein, low-carb choices. If you are following a low-carb diet, but looking to up your protein intake to build muscle, recover from an injury or aid in weight loss, there are many options to choose from. Lesser amounts of protein can also be found in whole grains and vegetables. Protein can be found in a variety of foods including fish, poultry, meats, legumes, soy, nuts, seeds and dairy.
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