9 Foods That Easily Add 100g Protein Everyday
Taking in enough protein daily can be very difficult, even though it’s essential for building muscle and improving your body composition. Carbs and fats are abundant in our overly processed diets, protein is a much more difficult macronutrient to get enough of.
Especially foods that are high in protein and lower in carbs and fats are generally less palatable than foods that are higher in fats and carbs but lower in protein.
The recommended amount of protein is zero to 7 grams per pound of body weight. Today explain the best foods that add over 100 grams of protein to your diet with minimal prep time and work.
first, we have to start with egg whites.
Egg whites are so easy that you can take your carton of egg whites straight out of the fridge, pour it, and cook in under five minutes.
A typical egg white separated from the yolk will contain about 4 grams of protein with no carbs or fats. So if you get 20 grams of protein then break five eggs and separate the yolk.
Tuna fish
An excellent source of protein and contains 25 grams of protein. One of the best things about tuna is that you can eat it anywhere and add protein to your daily diet plan.
To make it even easier and more palatable, you might decide to go with flavored tuna packets instead. You have to do pouches up and scoop out the flavored tuna with a fork when ready to eat.
Flavors like sweet and spicy tuna truly taste great, while containing only about 4 grams of combined fats and carbs for 17 grams of protein. Two packets contain 34 grams of protein throughout the day. And they’re really easy to eat because of their convenience and great taste.
Protein powder
Another food that is considered a supplement that will make it much easier to meet your daily protein target is whey protein powder.
You can use the two most common protein powders whey protein and casein. Both are dairy-based protein sources, and even though casein is a more favorable meal replacement, since it has a slower digestion rate, it can cause digestion issues compared to whey.
Whey protein, on the other hand, will digest faster, and that’s why many people will drink whey protein directly after their workout.
There’s also a plethora of other protein powders, including egg protein, beef protein, pea protein, and rice protein, just to name a few. whey protein help to fulfill daily protein needs.
Beef jerky
Beef jerky can be a high-protein snack. “There are 12 to 15 g of protein in a 28 g serving, twice as much as an egg,” says nutritionist Anne Danahy. “Look for low-sodium and low-sugar brands, which are the least processed.
Edamame
These tasty bright green beans are the perfect accompaniment to every meal. “A 100g serving of edamame contains 26g of protein, iron, calcium, and almost half of the fiber recommended daily,” says Abby Sauer, an expert nutritionist in healthy aging at Abbott.
Tempeh
Tempeh is a vegetable protein made from fermented soybeans pressed into blocks. “A 115g portion contains 20g of protein,” says Anne Danahy. She adds it to her soups, stews, and stir-fries, or serves it marinated and grilled or roasted.
Cottage cheese
Cottage cheese mixed with fruit or vegetables makes a light meal full of protein and calcium. There are 14g of protein in a 1/2 cup serving.
Look for brands that contain active cultures and probiotics, advises Anne Danahy. And do not forget that whole cottage cheese provides more calories than its skimmed version.
Hemp seeds
A serving of 3 tbsp. tablespoon of hemp seeds contains 11g of protein. “which contains essential amino acids.
The seeds also contain fiber, omega-3 fatty acids, magnesium, potassium, manganese, phosphorus, vitamin E, zinc, iron, and calcium.” She suggests putting it on salads and incorporating it into smoothies.
Roasted Turkey Breast
Roasted Turkey Breast simply uses vinegar, powder, and sea salt as an ingredient. Right on the front of the package, it clearly states that no nitrates or nitrites are added and that it’s not even preserved.
They are using ingredients that help preserve natural ingredients. Just four slices of this Oven Roasted Turkey Breast contain 12 grams of protein and less than 1 gram of carbs and 1 gram of fats.
It has slightly less favorable macros but is still very, very good. It contains 11 grams of protein, 2 grams of fat, and 1 gram of carbs in four slices. Now you might be surprised at the options offered in the deli section of whatever your local supermarket is if you just take a look.
