The Environmental Impact Of Meat
In addition to the numerous health benefits of followers of a plant-based diet, the environmental impact of the meat industry also has contributed to the increase of vegans and vegetarians.
Animal agriculture is the second-largest contributor to GHG emissions after the fuel industry.
Seventy billion animals are raised and slaughtered annually for our consumption, while a third of grain production worldwide goes into feeding these animals.
The impact of animal agriculture is devastating to the environment.
As our population rises, we are getting to the point that continuing to feed our excessive meat consumption is unsustainable.
Peanut Butter And Banana Oatmeal
Protein Punch: 14 gramsYou’ll Need: Oats, salt, bananas, peanut butter, almonds, agave syrup
We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you’re looking for in the morning.
“One tablespoon of peanut butter provides about 90-100 calories, 4 grams of protein, and 8 grams of fat. Much of the fat is the heart-healthy unsaturated kind which also helps you feel full along with the protein,” says Amidor.
However, the quality of your peanut butter will also make a huge nutritional difference. Amidor recommends looking for the real deal made from peanuts and salt and skipping the reduced-fat varieties which tend to have the same calories or contain added sugars and artery-clogging saturated fats.
Get our recipe for Peanut Butter and Banana Oatmeal.
Protein Punch: 41 gramsYou’ll Need: Eggs, milk, chorizo, black beans, shredded taco cheese, avocado, salsa, burrito shells, hot sauce
Get our recipe for Chorizo Breakfast Burritos.
Protein Punch: 5 gramsYou’ll Need: Cashew butter, maple syrup, whole wheat bread, red apple, ground cinnamon
Get our recipe for Maple-Cashew-Apple Toast.
Protein Punch: 10 gramsYou’ll Need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macademia nuts
Get our recipe for Overnight Chia Pudding.
No Matter The Cut Yo Ranch Steakhouse Has The Beef
If you are looking for a protein packed cut of steak, or a steak that has a little more fat on its bones, then Y.O. Ranch Steakhouse has the cut you desire. Our Dallas steakhouse takes pride in making sure that all of our guests walk away full and satisfied. Call us today to make a reservation for your next night out.
Recommended Reading: Where Can I Buy Vital Proteins Collagen Water
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.
Why You Need Protein
Protein is vital for three major functions. It helps you grow and repair muscles and other soft tissues. It is also a building block of enzymes and hormones, which help regulate processes in your body. Thirdly, protein is a fuel that your body burns for energy.
Your bodys protein requirement depends on your weight. The average adult needs about 0.8 grams of protein per kilogram of body weight per day . So, a 140-pound person needs around 50 grams of protein every day. The National Academy of Medicine recommends that protein make up between 10% to 35% of your daily calories.
Protein is the building block of numerous body parts, including:
Fish is also high in protein. Three ounces of Atlantic salmon contain 22 grams of protein, while the same amount of cod contains 19 grams.
Any kind of bird raised primarily for meat and eggs is considered poultry.
Chicken is one of the most common poultry sources of protein. A 3-ounce serving of chicken breast contains an impressive 26 grams of protein. Turkey has slightly less protein, with 25 grams in 3 ounces.
One serving of beans provides the same amount of protein as 1 ounce of meat about 7 grams. Beans also keep you full for longer because, unlike animal sources of protein, they are rich in fiber.
5. Dairy Products
Greek yogurt is another protein-rich dairy product. It contains two to three times the amount of protein in regular yogurt.
Recommended Reading: Does Ebt Pay For Protein Powder
Facts About The Vegan Lifestyle Did You Know
Which Lentils Have The Most Protein
|If youre looking to optimize each calorie, you may be wondering which lentils have the most protein. The answer is Puy Lentils, which pack 36 grams of protein per cup.|
Getting enough protein can be challenging if youre following a plant-based diet, especially if you do any kind of resistance training. Lentils are a great solution if this describes you because they tend to be significantly higher in protein than other whole plant foods.
Not all lentils are created equal though. They come in a variety of shapes, sizes, and colors. Below youll see a table with a breakdown of all the different types of lentils and how they stack up nutritionally. They are ranked from top to bottom based on which lentils have the most protein.
|Type Of Lentil||Calories|
Read Also: Is Vegan Protein Better Than Whey
The Best Foods For A High
The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:
- nut butter
- protein powder
Read on to discover nearly three weeks’ worth of mouthwatering high-protein breakfasts that deliver exactly what your body needs for breakfast. Combine that with these best-ever ways to boost your metabolism and you’ll reach your body goals in no time!
Protein Punch: 24 gramsYou’ll Need: 2% Plain Greek Yogurt, fresh strawberries and blueberries, sugar, mint leaves, granola
Not only is this recipe great for breakfast, but it’s so decadent, you could even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per serving while 7 ounces of Greek yogurt contains 20 grams of protein.
“Greek yogurt has double the protein compared to traditional yogurt due to the straining process,” says Amidor. “In addition, it is low in lactose and a fermented food which provides live, active cultures that may act as probiotics and keep the gastrointestinal system healthy.” All the more reason to dig in!
Get our recipe for Greek Yogurt Parfaits.
Protein Payout: 24 gramsYou’ll Need: Black beans, eggs, feta cheese, salsa, avocado, cumin, lime, hot sauce, salt, pepper
Get our recipe for Black Bean Omelets.
The Benefits Of Eating A High
What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that you’ve eaten your fill, enhancing satiety as well as promoting weight loss.
That’s not all. Protein also slows down the body’s absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.
Also Check: Where Do I Get Protein Powder
How Much Protein Do I Need
The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.
- For a 140-pound person, that means about 50 grams of protein each day.
- For a 200-pound person, that means about 70 grams of protein each day.
The National Academy of Medicine also sets a wide range for acceptable protein intakeanywhere from 10% to 35% of calories each day. Beyond that, theres relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein. In an analysis conducted at Harvard among more than 130,000 men and women who were followed for up to 32 years, the percentage of calories from total protein intake was not related to overall mortality or to specific causes of death. However, the source of protein was important.
Its important to note that millions of people worldwide, especially young children, dont get enough protein due to food insecurity. The effects of protein deficiency and malnutrition range in severity from growth failure and loss of muscle mass to decreased immunity, weakening of the heart and respiratory system, and death.
Whats The Best Source Of Dietary Protein
In terms of plant protein vs. animal protein, animal protein is the clear winner. Protein from as legumes, nuts, and seeds generally do not contain all nine essential amino acids. Plus, they can all be difficult to digest and some are highly inflammatory. Inflammation can lead to gut imbalances such as leaky gut, Candida overgrowth, and SIBO, and eventually to autoimmune diseases.
What about animal byproducts such as dairy and eggs? Dairy products including cottage cheese and yogurt are often touted as high-protein diet options that can assist with weight loss. Regardless of whether you want to gain or lose weight, I advise that everyone avoid dairy. It can result in inflammation, digestive issues, and even acne.
Likewise, eggs can provoke an inflammatory response in some of the population. Thats due to bioactive compounds that can increase inflammation levels in the body.
That leaves us with meat, poultry, and fish. These are all complete proteins with essential amino acids in a form that is relatively easy to digest and absorb. So whats the best choice?
You May Like: How Many Grams Of Protein Do You Need
Focus On Protein Percentage
Strong evidence shows that eating more protein, and less fats and carbs, can help you lose weight by reducing appetite and keeping your metabolism from slowing down.1
To lose weight without feeling hungry, select protein-rich foods that provide the greatest satiety for the fewest calories.
How can you do this? By choosing foods with a high protein percentage. This percentage tells you how much of a foods calories come from protein as opposed to fats and carbs.
We believe selecting meat and seafood with protein percentages of 35% or more most of the time can be very helpful for healthy weight loss. Generally speaking, leaner cuts of meat have higher protein percentages than fatty cuts do.
Additionally, aim to eat at least 100 grams of protein per day if youre a woman and 140 grams if youre a man of average height and build. Eat more if youre a man taller than 6 feet or a woman taller than 56 or if youre very physically active. Eat less if youre shorter or have a petite frame.
Note: The protein gram amounts are for cooked portions. Meat and seafood lose about 25% of their weight in cooking. The protein content of 4.5 ounces of raw meat or seafood is equivalent to about 3.5 ounces of cooked meat or seafood.
Top 10 Foods Highest In Protein
Protein is a macronutrient that forms the building blocks of the human body. It is necessary for the growth and repair of all tissues, along with many other functions including forming hormones and enzymes. A deficiency in protein leads to muscle atrophy and impaired functioning of the body in general.
Is Fish Rich In Protein
Other good sources of protein include fish such as cod and seabass. The protein content in different types of fish is variable. For example, salmon is 22% protein. They are also high in omega 3 and full of nutrients. You can also find fish with lean protein content.
More importantly, you can consider fish as a protein source for meal preps.
Stay Away From Hormones
Something else to watch out for in your meat supply is added hormones.
Livestock animals may be pumped full of estrogen, testosterone, estrogen, progesterone and other hormones to boost production.
This practice is considered so hazardous from a human health standpoint that it has led to a complete ban in the European Union .
In other regions, there is some degree of leniency, with the use of hormones being regulated, but not altogether forbidden.
Many health conditions which are pervasive in today’s world involve hormonal imbalances.
These conditions are not well understood at this point in time, but it seems likely that the presence of hormones in meats should be a contributing factor to some of these imbalances.
For this reason, when you are shopping for meats, you should look on the packaging for labels that indicate that the animals were not given extra hormones.
KEY POINT: Many livestock producers add hormones to meats. This is done to increase productivity.
Unfortunately, this practice may have consequences for human health. Avoid meats with added hormones.
You May Like: Is Unjury Protein Sold In Stores
Sardines: 209 G Protein Per 100 G
Sardines are one of the healthiest seafood options, and this small fish provides an array of beneficial nutrients.
To summarize sardines contain significant amounts of vitamin D and vitamin B12, and they provide more than 100% of the daily value per 100 grams.
In addition to this, sardines are one of the best dietary sources of omega-3.
Of course, they are one of the best high-protein foods too. A 130-gram can of sardines contains 27 grams of protein.
The Bottom Line: Are You Eating Enough High
In this case, the better question might be are you eating enough types of protein-rich foods? After all, according to a 2018 analysis published in the American Journal of Clinical Nutrition, most adults exceed the recommended intake of proteinconsuming an average of 88 grams a day. As we said before, theres no one-size-fits-all recommended protein intake. But for comparison, most women need around 46 grams of protein per day, and men need 56 grams, according to the USDAs recent dietary guidelines. You may be getting enough of the macronutrient, not all sources are created equalproteins can be lean or high in saturated fats.
Case in point: The amount of protein in a pork chop and piece of salmon are similar, but the pork has more than three times the saturated fat. Similarly, beef and certain cheeses are typically higher in saturated fat, which can raise bad cholesterol levels and have been linked to increased risk of heart disease or stroke. Current guidelines recommend limiting saturated fat intake, but that doesnt mean you have to revamp your entire eating style. Instead, consider incorporating more healthy fats found in nuts, seeds, and seafood to your diet.
Nicole Saporita is a senior content manager for consumer wellness at WW. A writer, editor, and content strategist based in New York, she specializes in health & wellness, lifestyle, consumer products, and more. Her work has appeared in Good Housekeeping, Prevention, and REDBOOK magazines.
Don’t Miss: How Many Grams Of Carbs Fat And Protein Per Day
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.
Read more:Is Quinoa a Complete Food?
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.
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.
Don’t Miss: What Can I Eat For Protein Besides Meat