Do you want to increase your daily protein consumption? Are you looking for a high protein meal? The minimum daily consumption of protein should be 50 grams per day. However, some people require a lot of protein, much more than this.

Foods with a lot of protein not only help improve overall health but also enhances muscle growth and weight loss. So, what could help you to increase the protein intake in your diet?

What has a lot of protein got to do with good health? Well, it has immense benefits

  • Reduces Hunger
  • Increases Muscle mass
  • Is good for bones
  • Keeps you satiated
  • Boosts Metabolism
  • Aids in weight loss

Today, we will talk about how to add a lot of protein to your daily diet.

How Can I get 60 grams of Protein a Day?

Instead of eating all your protein in one meal, consider spreading out your consumption throughout the day.

Lot of protein

Always strive for a minimum of 20 to 35 grams of protein per sitting. By properly distributing protein intake throughout the day, you will maximize protein benefits for muscle health.

How much protein do I need? If you are a physically active person with 75 kg weight, you must consume 75 grams of protein per day at the rate of 1 gm protein for every kg body weight. This can be increased further to 2g or 3g for every kg body weight in consultation with your doctor and trainer. You can indulge yourself in these 10 highest protein foods that contain enough protein.

A 100 grams of each has so much protein

  • Dried Fish – 62g
  • Shrimps – 24g
  • Tilapia – 26g
  • Boiled Eggs – 13g
  • Tuna – 28g
  • Chicken Breast – 27g
  • Turkey Breast – 29g
  • Halibut – 22.5g
  • Pollock – 17g
  • Cod – 18g

Which Fruits Have More Protein?

The number of protein examples is less in fruits. Fruit is not a high protein food. On average, one cup of fruit or one small unit of fruit has around 15g of carbs, 1g of fats, and 1g of protein. This means that fruit is composed of 80-90% carbs, and the rest is divided into protein and fats. 

List of high protein fruits that you must eat to stay fit:

Guavas 100g

Macro NutrientsValue/Unit
Protein2.55g
Total lipid (fat)0.95g
Carbs14.32g
Lot of Protein
Lot of Protein

Avocados 100g

Macro NutrientsValue/Unit
Protein2g
Total fat14.66g
Carbs8.53g

Apricots 100g

Macro NutrientsValue/Unit
Protein1.5g
Total fat0.3g
Carbs11.7g
Lot of Protein
Lot of Protein

Kiwifruit 100g

Macro NutrientsValue/Unit
Protein1.1g
Total fat0.5g
Carbs15g

BlackBerries 100g

Macro NutrientsValue/Unit
Protein1.4g
Total fat0.5g
Carbs9.6g
Lot of Protein

In addition, these fruits have high amounts of micronutrients and fibre.

What foods have a lot of protein?

There are several foods that have high protein content.

These are three protein-rich foods available on the market that have very balanced calories and other macronutrients

Chicken Breast

Chicken breast is a great source of lean protein, making it a popular addition to a healthy diet. It contains 0g of fibre, 2.7g of fat, 128 calories, 0g of carbs, and 26g of protein.

Lot of Protein
Lot of Protein

Sardines Fish

Fish is high in vitamin B12, vitamin D, and calcium, but also high in protein. Also, they are low in saturated fat and sugar-free. It contains 7g of fat, 125 calories, 0g of carbs, 0g of fibre, and 14.8g of protein.

Turkey

Turkey is an excellent source of protein. If you try removing the skin and choosing white meat, it is more of a nutritious option. It contains 177 calories, 8.4g of fat, 23.7g of protein, 0g of carbs, and 0g of fibre.

Lot of Protein

Which Vegetables are Rich in Protein?

Experts believe that a balanced diet should supply all essential elements. Protein-rich diets build muscle, keep you fuller longer, and aid in weight reduction. These tasty veggies are rich in protein per serving. Enjoy!

Peas

Pea protein is a high-quality, naturally vegan, and hypoallergenic protein. It is also a great source of iron and has been found to support weight management, muscle growth, and heart health improvement.

Lot of Protein
Lot of Protein

Soybean

Soybean is higher in protein and quality than all other legumes. It reduces the risk of breast and prostate cancer. It also provides heart-healthy fat and is one of the few good sources of both essential fatty acids.

Kale

Kale is a superfood. Add kale to a salad, soup, or casserole, or combine it into a green smoothie for a great protein boost.

Lot of Protein

Spinach

Spinach is a protein paradox. The science shows that spinach has a higher protein to calorie ratio, but it’s not extra rich in protein, providing 3g per 100 grams.

Lot of Protein
Lot of Protein

Broccoli

You can add broccoli to your daily diet to increase your protein consumption. Broccoli has higher protein compared to other vegetables on the market.

Which Foods Help Burn Belly Fat?

Are you looking for foods that help to burn stubborn belly fat? We have made a list of the top 3 foods that will help you to fight against belly fat.

Let’s look at the below-mentioned list to get a better idea of it:

Yogurt

Fat-free yogurt has fat-burning properties that target belly fat. You lose significantly more fat if you eat three servings of fat-free yogurt a day.

Lot of Protein
Lot of Protein

Beans

Beans contain a good amount of soluble fibre that helps to reduce excess fat from the digestive system. Therefore, if you are a bean lover, you can shed those extra fats from your belly to lose significant weight.

Diluted Vinegar

Have you heard of apple cider vinegar? It works as a great fat-loss agent if you consume it empty stomach every morning. It not only helps to improve metabolism but also aids in fat loss.

Lot of Protein

How Do I know if I’m eating Too Much Protein?

You must consider these few warnings or signs to detect if you are adding too much protein to your daily diet.

Lot of Protein

Generally, protein is not bad. But then the excess of anything is bad. If you are consuming or planning to increase protein consumption, it is better to consult your doctor. It is also recommended that protein consumption be increased slowly over a period of time, say a month or a quarter.

Protein itself cannot be stored in the body. If you are consuming excess protein, it will either flow out of your body or be converted to fat and stored in the body. So it is better to increase your activity along with an increase in protein consumption so you may develop some strength and muscles.

In itself, if you consume excess protein it can lead to the following problems

  • Dehydration
  • Constipation
  • Sudden weight gain
  • Nausea
  • Indigestion
  • Sudden exhaustion
  • Liver & kidney injuries
  • Blood vessel disorders
  • Headache
  • Diarrhoea
  • Intestinal discomfort

Conclusion

You will note that the article has a complete mix of all kinds of food for protein consumption. It is important to have the maximum possible variety in your food to get the maximum possible nutrients whether macro, micro, fibre, vitamins or minerals.

Recently, high protein diets have become very popular among millennials. Studies have shown protein-rich diet helps to maintain fullness after a meal, controls unwanted food cravings, aids in weight loss, and helps to control food behaviours in the body.

However, ensure everything you consume in a high protein diet should have a balanced proportion. Too much protein intake can cause discomfort to your body. It is always recommended to consult an expert to guide you through a protein-rich diet.

FAQs

What happens if you eat too much protein?

If you eat too much protein, excess protein is either flushed out of the system or is converted and stored as fat in the body.

It can lead to complications like dehydration, constipation, nausea, indigestion, diarrhoea or intestinal discomfort.

What food is highest in protein?

Non-vegetarian food is highest in protein. Beef, chicken breast, and fish are some of these. Soy, nuts, pulses and beans are also high in protein.

Is eating lots of protein good?

Yes, eating lots of protein is good for health at any age in life. But consult your doctor before doing so, so that you know how much is too much.