You need to make sure you get enough protein in your diet. It is vital for building and repairing muscles. Also studies have shown that having a good amount of protein in your diet helps with fat loss. But what are the best sources of protein?
Obviously protein shakes are the easiest way to get protein, but I always recommend getting as much protein from natural sources first (because you get lots of other vitamins and minerals as well), before you take protein shakes. To help you all here are the best natural sources of protein and not all of them are from animals!
This is the most popular protein source and that is because it is one of the best. Just remember that the skin is full of fat so if you are watching your calories and fat intake you should have the chicken without skin. 100g of skinless chicken breast contains 31g of protein and only 165 kcal.
Fish is a fantastic source of protein and should definitely be included in your diet. Fish like cod and tuna is also very low in fat. 100g of tuna or cod contains 30g of protein and only 160 kcal. Fatty fish like salmon are higher in calories and slightly lower in protein but you should still try and eat salmon at least once a week as it contains essential omega 3 fatty acids!
Eggs are one of the healthiest and most nutritious foods you can have because they are full of vitamins and minerals. They are also extremely filling which makes them great for weight loss. The best bit is that eggs are a great source of protein with 1 large egg containing about 6g of protein and 70 calories. Hard boil 3 or 4 for quick and easy snacks for the week
Cottage cheese and quark are the two best dairy protein sources. Both of them contain about 100 kcal and 13g of protein per 100g. They are also full of vitamins and minerals such as calcium, selenium and vitamin B12
Lentils are a healthy and filling food and also one of the best protein sources for vegetarians. They are full of fibre, magnesium, iron, manganese and loads of other nutrients. 100g of cooked lentils contains 9g of protein and only 116 kcal!
Another great source of protein for vegetarians are beans. Beans are also full of other nutrients such as fibre, iron, manganese and potassium. Because they are high in fibre beans are a really filling food, which makes them great for wehen you are trying to lose weight. 100g of cooked beans contains 9g of protein and 127 kcal
My final top protein source is porridge oats. This is similar to beans and lentils because it is another vegetarian protein source and it is also full of other nutrients such as iron, magnesium and fibre. Oats in the morning is a great way to start the day and will give you the energy you need to make it to lunch. It will also give you a good amount of your protein intake with 100g of oats containing 17g of protein!
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