Plant Protein: Organic Tempeh Tofu And Edamame
Soy-containing foods such as tempeh, tofu, and edamame all offer a complete plant protein containing all amino acids. They are one of the strongest, most animal-like protein in terms of chemical makeup. Some research also says that soy has a high concentration of BCAAs or branched-chain amino acids, which are beneficial to athletic performance .
Oftentimes, these soy-based sources of plant protein also contain fiber and healthy fats in addition to protein. Tempeh is the most nutritious out of this bunch, as it contains naturally-occurring healthy bacteria from the fermentation process. However, be sure to read up about what you should know about soy before adding a ton of tempeh, tofu, or edamame to your diet.
1 serving of tempeh/tofu/edamame = around 20 grams of protein
How to Use Tempeh, Tofu, and Edamame:
- Use as you would beans or lentils
- Add to stir-fry meals like the Peanut Tempeh Stir Fry
- Mix into plant-based sauces, such as meat spaghetti sauce
- Use as filling for tacos, burgers, or even shaped into hot dogs
- Shopping tip: always purchase organic and sprouted tofu if available, non-GMO if available
Living a plant-based lifestyle, as we often recommend at Nutrition Stripped, is all about choosing fruits, veggies, whole grains, and the above-mentioned plant-based protein sources. Finding the foods that make you feel best and keep you full, energized, and satisfied is the key to following a healthy eating plan and still enjoying the foods you love.
Foods And Beverages To Consume In Limited Quantities
The foods on this list can be included, but they shouldnt be the main focus if you want to lose weight. Although many of them are nutritious, their protein percentages arent high. Depending on what you like and the way you eat, you can enjoy them in small quantities on a frequent or even daily basis.
- Cheese: Cheese is delicious, low in carbs, and a great source of calcium. However, it doesnt provide a lot of protein per calorie. Additionally, some people find that eating cheese causes cravings for more.22If you follow a keto or low-carb diet, feel free to have a small portion daily, if you like.Protein percentage range: 39% to 20%
- Nuts: They provide crunch, flavor, and enjoyment at meals and when snacking. Unfortunately, they dont provide much nutrition per calorie.Also, once you start eating nuts, it can be difficult to stop. Eating too many nuts can increase your caloric intake, making weight loss more difficult.23Aim for no more than a small handful no matter what type of nut you choose. Also, portion them out and eat them in a small bowl rather than from the container.Protein percentage range: 18% to 4%
- Low-protein processed meats: Yes, theyre flavorful and convenient. But foods like bacon, sausage, and salami contain far less protein than other meats. Can you still lose weight if you include them in your diet? Absolutely. But try to choose the processed meats listed in the foods to eat section most of the time.Protein percentage range: 23% to 14%
Canned Tuna: 236 G Protein Per 100 G
Canned tuna may not be a premium food, but it does the job, and it is a cheap and convenient protein source.
A typical 140-gram can of tuna contributes around 33 grams of protein to our daily diet.
Although a can of tuna may not sound like the most appealing food, it can work well in lots of different dishes. Here are a few ideas
- A tuna salad with mayo and veggies
- In a hot stew/soup
- Mix mashed tuna with egg yolk and almond flour, and then fry for some high-protein fishcakes
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Add Quinoa To Your Diet
Next time you’re wondering what to eat, try quinoa salad, porridge or soup. This pseudo-grain goes well in most dishes, from stews and pilaf to casseroles. One cup boasts 222 calories, 8.1 grams of protein, 39.4 grams of carbs, 3.6 grams of fat and 5.2 grams of fiber. It’s full of magnesium, copper, zinc, manganese, iron and phosphorus.
Compared to other grains, quinoa has a lower glycemic index , so it’s unlikely to cause blood sugar spikes. It’s considered one of the best plant-based high-protein foods for vegans as it contains all nine essential amino acids. It also contains potent antioxidants and unsaturated fatty acids that promote optimal health.
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A 2017 clinical trial published in the journal Current Developments in Nutrition has found that eating as little as 50 grams of quinoa per day may lower triglyceride levels in people with overweight and obesity. Furthermore, this pseudo-grain is gluten-free, so it can be safely consumed by those with celiac disease.
Choose Leaner Slightly Larger Cuts Of Meat
Selecting leaner cuts of meat and increasing portion sizes slightly can significantly boost the protein content of your meal.
Whats more, your meal may even end up being lower in calories.
For example, compare the nutritional value of a 3-ounce serving of these two steaks (
Peanut butter can also boost the flavor and nutritional value of firm fruits like apples and pears, which are rich in fiber and antioxidants yet low in protein.
In fact, spreading 2 tablespoons of peanut butter on sliced fruit can boost the total protein content by 7 grams .
Peanut butter also works well with a wide range of other ingredients, including oatmeal, celery, whole wheat toast, or yogurt.
Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar.
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Protein Shakes Powders And Supplements
Protein shakes, powders and supplements are unnecessary for most Australians health needs. According to the most recent national nutrition survey, 99% of Australians get enough protein through the food they eat.
Any protein you eat on top of what your body needs will either be excreted from your body as waste, or stored as weight gain.
The best way for you to get the protein you need is to eat a wide variety of protein-rich foods as outlined in the Australian Dietary Guidelines, as part of a balanced diet. But if you are still interested in using protein shakes, powders and supplements, talk to your doctor.
Cheddar Cheese: 249 G Protein Per 100 G
All cheese tastes delicious.
However, Cheddar is one of the most famous varieties for a good reason. With a soft, creamy, and very flavorful taste, this cheese has fans from all around the world.
Cheddar is also a high-protein cheese, with even a small 2-oz serving providing more than 14 grams.
One of the best ways to eat Cheddar is on a cheese platter alongside some cured meat, fruit, and red wine.
That said, it tastes great however you eat it, and melting some Cheddar into just about any dish will upgrade the flavor.
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Top 40 Fruits Ranked By Protein Content
How to best incorporate these into your diet
Many of these are quite nutritious and contain potent antioxidants. That being said, relying on high protein fruits alone as a primary source would not be a good idea. This is because many especially the tropical varieties have high amounts of sugar. Sure, their glycemic impact is lessened by the fiber content, but it still would be unhealthy to consume vast amounts of them at a given time. Even more so for diabetics!
Almost daily, this is our breakfast here at Superfoodly. An easy recipe of instant oatmeal + cacao powder, almonds, walnuts, hemp seeds, and dried fruit . It only takes 5 mins to make and is jam packed with protein and antioxidants.
For that reason, you should view these as more of a supplemental protein source. They balance out nicely with nuts and seeds. Why? Because fruits have lots of sugar and almost no fat.
Meanwhile nuts and seeds are the opposite almost no sugar and high fat. Combine the highest protein nuts with the likes of dried goji and mulberries to create a nutritious dry snack mix or a boost for your morning oatmeal.
Amino acid profiles
People are often quick to point out that many types of meat are a good source of the essential aminos, including the Branched Chain Amino Acids leucine, isoleucine, and valine.
Often times, those same people assume plant-based foods are not a good source. Nothing could be further from the truth.
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What Foods Are The Best Source Of Protein
Ideally, consuming proteins from a variety of sources is the best strategy. When you vary your protein, you are able to get a wide range of nutrients that assist your body in using the protein.
If you are counting calories however, the proteins with the lowest calories are the foods where there arent other macronutrients, such as carbs or fat. For example, nuts have more calories per gram of protein because it also comes with fats. Milk will have more calories per gram of protein because it has carbohydrates in addition to protein.
Lean meats, where there is virtually little fat or carbs, will have the most protein per calorie.
Below youll find a full list of calories plus grams of protein for each high protein item listed! or bookmark this page.
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Taste Of The Wild Ancient Stream High Protein
Ancient Stream is one of 4 dry recipes included in our review of the Taste of the Wild Ancient Grains product line.
- First 5 ingredients: Salmon, salmon meal, ocean fish meal, grain sorghum, millet
- Type: Grain-inclusive
- Protein: 33%
- Profile: All life stages
- Best for:All dogs
Ancient Streams with Ancient Grains derives the majority of its animal protein from fresh salmon in addition to both salmon and fish meals. Dry matter label analysis reveals the recipe contains 33% protein, 17% fat and 42% estimated carbs which produces a favorable fat-to-protein ratio of about 50%.
A new, grain-inclusive product line from one of the industrys most popular brands. Contains no legumes. Highly recommended.
Sample buyer reviewBeing in the K9 industry for the past 10 years, TotW is one food thats always reliable. I recommend it for working dogs and family pets alike. We rotate between the grain-free and ancient grains formulas to ensure proper taurine absorption. If you have a picky eater or a dog who has trouble maintaining weight, I highly recommend this food.
Proteins Are Made Of Amino Acids
Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations. Your body uses them to make new proteins, such as muscle and bone, and other compounds such as enzymes and hormones. It can also use them as an energy source.
Some amino acids can be made by your body there are 11 of these and theyre known as non-essential amino acids. There are nine amino acids that your body cannot make, and they are known as essential amino acids. You need to include enough of these in your diet so that your body can function.
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Can Eating More Protein Help You Lose Weight
High-protein diets for weight loss have been around for many years in different forms. High-protein diets are not necessarily better than other types of diet, for example low fat or intermittent fasting, but they can be effective for some people it depends what works best for you. Note that diets that include a lot of red and processed meat are not advised because of the link with these foods and bowel cancer.
May Improve Symptoms Of Anemia
Eating iron-rich fava beans may help with symptoms of anemia.
Iron is needed to produce hemoglobin, the protein that enables your red blood cells to carry oxygen through your body. An iron deficiency can lead to anemia, characterized by fatigue, weakness, dizziness and shortness of breath .
One study in 200 young women found that those who reported an insufficient dietary intake of iron were six times more likely to have anemia compared to those with adequate intake .
Regularly eating fava beans and other iron-rich plant foods may increase blood iron levels and improve anemia symptoms .
However, fava beans contain a form of iron that is better absorbed with vitamin C from foods, such as citrus fruits or bell peppers .
Furthermore, fava beans are not recommended for people with the genetic disorder glucose-6-phosphate dehydrogenase deficiency, as eating these beans may lead to a different type of blood issue called hemolytic anemia .
Regular consumption of fava beans may help increase blood iron levels and improve symptoms of anemia that results from inadequate iron intake.
Mung beans are rich in vitamins and minerals.
One cup of boiled mung beans contains :
- Calories: 212
- Folate : 80% of the Reference Daily Intake
- Manganese: 30% of the RDI
- Magnesium: 24% of the RDI
- Vitamin B1: 22% of the RDI
- Phosphorus: 20% of the RDI
- Iron: 16% of the RDI
- Copper: 16% of the RDI
- Potassium: 15% of the RDI
- Zinc: 11% of the RDI
- Vitamins B2, B3, B5, B6 and selenium
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Canned Fish And Seafood
Want protein? Just a few savory forkfuls of canned fish or seafood deliver 10 grams of it. Aim for 2 ounces .
The perfect snack in so many ways. Easy to store. Relatively inexpensive if you go for tuna. Its mostly protein with virtually no carbs.
Canned fish comes cooked, so sprinkle on herbs, add a squeeze of lemon, or just dig in. Its a quick snack that you can keep stocked in your pantry.
Whether you choose firm tuna, briny sardines, or delicate lump crab, its a win on the protein front.
Switch To Greek Yogurt
A simple way to get more protein in your diet is to eat Greek yogurt between meals or use it in your favorite recipes. Depending on the brand, one cup has only 100 calories and contains over 17 grams of quality protein and 14 percent of the daily recommended calcium intake. With just 6.1 grams of carbs per serving, it fits into most diets.
Rich in probiotics, Greek yogurt keeps your digestive system running smoothly and can positively alter the gut flora. In clinical trials, it has been shown to promote microbial diversity and increase Lactobacilli concentrations in the gut.
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Whey Protein: 70 G Protein Per 100 G
Although whey protein is not a âfoodâ as such, this dairy product enjoys popularity around the world as a convenient protein supplement.
With a protein density of 70% or higher, a typical serving contains at least 20 grams of protein.
Despite the common myth that whey is only protein, it is also an excellent source of calcium, magnesium, and the essential amino acid glutathione.
Whey has one of the highest protein contents out of common foods.
What Are Some Easy Ways To Incorporate Plant
According to Sass, when youâre eating healthfully, the bulk of your meals should be plant-based anyway: veggies, a plant-based fat, like extra virgin olive oil, avocado, or tahini and a whole grain or starchy veggie, like quinoa, brown rice, sweet potato or spaghetti squash.
That means the only switch you need to make is to trade your meat for a plant alternative, which is easier than you think, she says. For many people, when they think about what to make for dinner they focus on meat first. Change that pattern by adding pulses and pea protein-based meat substitutes to your protein list, she suggests.
To get more comfortable with plant proteins, Jackie Newgent, RDN and author of âThe All-Natural Diabetes Cookbookâ, recommends starting off with plant protein-rich ingredients, like peanut butter or hummus, which youre already acquainted with and then taking it from there. For instance, if youre already enjoying hummus as a dip, use it as a sandwich spread or a toast topper, she says.
Amy Gorin, RDN, owner of Amy Gorin Nutrition, suggests a similar approach in this case, for smoothie lovers: Blend plant proteins, like edamame, tofu, or canned chickpeas in for a protein punch. These mix-ins pick up the flavors of the other ingredients, and so they wont taste as strong as if you were to eat them alone.
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The Benefits Of Fruit Protein
While many fruits do contain protein, they contain less than other plant-based protein sources such as legumes and seeds. To make fruit a significant source of protein in your diet, you will need to select fruits that are high in protein.
Benefits of fruit protein include all the healthy vitamins and nutrients that naturally occur in fruit. Fruits are low in calories and fat but high in fiber and vitamins. People who eat a diet with a lot of fruits have a lower risk of chronic diseases and certain cancers.
Load Up On Potassium With Yellowfin Tuna
Stock up on this high-protein, versatile meat because it contains endless health benefits. Its chock-full of omega-3 fish oil, great for managing and preventing heart disease and lowering blood pressure. In terms of protein content, yellowfin tuna supplies a hearty dose with 32.3 grams in an average serving.
Yellowfin tuna is also high in potassium, with 448 milligrams per 3 oz. portion
According to an expert study conducted by the University of Michigan, yellowfin tuna provides 0.4 grams of your recommended daily amount of omega-3.
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