Whether you are into building your muscles or lead a life with just enough exercise like walking or jogging, you know that your body needs proteins to strengthen and repair the muscles. Proteins are known as the building blocks of your body because every cell requires them for their normal functioning.
A balanced diet should provide your body with enough proteins for the day. The Recommended Dietary Allowance (RDA) of protein is 0.8 grams per kilogram of body weight.1
Chicken breast is one of the healthiest sources of protein you can have on a daily basis. About a 100 grams of chicken breast contains 21.43 grams of proteins.2
But, how long can you have chicken salads, chicken sandwiches, chicken steaks, and other chicken recipes? Although it is a healthy source of protein, having it daily is going to get you bored of it sooner or later.
Here are some delicious yet healthy sources of proteins that you may want to add to your diet if you are bored of the usual chicken dishes.
If you are not allergic to shellfish, shrimps may be a good substitute for the usual chicken recipes. 100 grams of raw, jumbo shrimps contain about 24.71 grams of proteins, which is quite high.3 Shrimps are believed to be high in cholesterol levels, therefore, if your cholesterol levels are on the high end, you may want to skip the shrimps.
Tip: Cook some shrimps using some seasoning of your choice and make your own seafood salad for lunch. It would be a wise decision to avoid cooking them in butter. Instead, use a low-fat vegetable oil to cook your shrimps.
2. Greek Yogurt
Yogurt is known to promote gut health because of its ability to balance the good and bad bacterial environment in the body. Greek yogurt is also a good source of protein. 100 grams of plain, nonfat Greek yogurt contains about 10.19 grams of protein.4
Tip: Have a bowl of yogurt with fresh fruits like strawberries and blackberries or any other fruits of your choice for breakfast.
If you are a meat lover and cannot get enough proteins every day because you are bored of chicken, then you can definitely switch to some beef for a change. About a 100 grams of ground beef contains 19.42 grams of protein.5
Tip: Have a bowl of beef noodle soup for dinner consisting of stewed or braised beef, beef broth, vegetables, and some Chinese noodles.
4. Cottage Cheese
This may not be like the usual cheese you would love, but there is no denying that cottage cheese is a healthy food rich in proteins. A cup of cottage cheese (approximately 240 grams) contains about 24 grams of proteins.6 This cheese is rich in a particular type of protein called casein protein. This protein releases amino acids slowly into the body and is very effective for muscle growth.
Tip: You can add grated cottage cheese to your salad for lunch or dinner. You can also add cottage cheese cubes with other vegetables and make curries if you are fond of Indian cuisine.
5. Turkey Breast
Turkey breast is another excellent choice of meat instead of chicken. 100 grams of turkey breast contains about 18.64 grams of proteins.7 Turkey skin is quite high in fat. Therefore, skinless turkey meat is recommended for better health. Turkey meat is high in sodium content – 100 grams of turkey breast contains 780 milligrams of sodium. Therefore, if you have blood pressure issues, consult a doctor to know if turkey meat is safe for you or not.
Tip: Always stick to organic turkey meat. You can roast turkey breasts and have some boiled vegetables to go with it. You can also have roasted turkey with a yogurt sauce. You can also have a healthy turkey sandwich with your favorite vegetables.
Fresh yellowfin tuna is another healthy source of proteins you can include in your daily diet. 100 grams of this fish contains 24.40 grams of proteins, which is a high number.8 So, if you are tired of the usual red meat you depend on for your daily proteins, try to go for this seafood.
Tip: You can always have tuna salad – tuna fish with some low-fat mayonnaise and some vegetables of your choice. You can also have tune fillets grilled with some vegetables for lunch or dinner.
Tofu is a soy product and if you want to limit your meat intake but at the same time don’t want to compromise on your protein intake, then tofu may be a good choice. 100 grams of fried tofu contains 18.82 grams of proteins.9
Tip: Tofu can be grilled or fried and can be eaten with vegetables that are seasoned well. Soft tofu can be used in soups. Tofu can also be made into sausages and burgers and may work well as a substitute for the ones made of meat.
So, if you are sick and tired of having the usual chicken dishes for your protein intake, just switch to these protein-rich foods for lunch or dinner and stick to your fitness routine. If you are a vegetarian or want to cut down your meat intake but want to have your proteins balanced, then you can go for some plant-based proteins.
|↑1||How much protein do you need every day? Harvard Medical School.|
|↑2||Full Report (All Nutrients): 45175491, CHICKEN BREAST, UPC: 047117095673. United States Department of Agriculture.|
|↑3||Full Report (All Nutrients): 45211687, RAW JUMBO SHRIMP, UPC: 085239711071. United States Department of Agriculture.|
|↑4||Basic Report: 01256, Yogurt, Greek, plain, nonfat. United States Department of Agriculture.|
|↑5||Basic Report: 13047, Beef, grass-fed, ground, raw. United States Department of Agriculture.|
|↑6||Full Report (All Nutrients): 45175392, COTTAGE CHEESE, UPC: 071700502613. United States Department of Agriculture.|
|↑7||Full Report (All Nutrients): 45139886, TURKEY BREAST, UPC: 042222848206. United States Department of Agriculture.|
|↑8||Basic Report: 15127, Fish, tuna, fresh, yellowfin, raw. United States Department of Agriculture.|
|↑9||Basic Report: 16129, Tofu, fried. United States Department of Agriculture.|