8 Proteins You Must Eat Every Week

8 Proteins You Must Eat Every Week, As Per Dietitian

8 Proteins You Must Eat Every Week: Protein is often regarded as the optimal macronutrient for muscle repair, immunological support, weight management, and other functions. And consuming it on a daily basis is highly crucial for promoting overall wellness. It is advised that most Americans consume roughly 0.8 grams of protein per each kilogram of body weight, although this amount can vary based on the individual. This would translate to a daily protein requirement of around 55 grams for a 150-pound individual.

8 Proteins You Must Eat Every Week, As Per Dietitian
8 Proteins You Must Eat Every Week, As Per Dietitian

So, what foods can you consume to ensure adequate protein intake? Whether you consume animal products or not, there are numerous protein sources that may be incorporated into a balanced and healthy diet to help you achieve your protein requirements.

Why Must We Consume Protein?

In addition to carbohydrates and fat, protein is one of the three macronutrients that perform vital roles in the body. Unlike carbs and fat, however, protein is composed of amino acids, also known as the life’s building blocks. Every cell in the human body has protein.

These amino acids are utilized to digest food, supply energy to the body, create muscle, and perform a variety of other functions. And not having enough protein in the diet, and in turn not having enough amino acids in the body, can result in muscle loss, a weakened immune system and even weaker bones in some situations.

Essential vs. Nonessential Amino Acids

Before we delve into which protein sources should be consumed on a daily basis, it is crucial to grasp the distinction between essential and non-essential amino acids.

There are twenty amino acids contained in proteins. Nine are “essential,” indicating that the body cannot produce them; consequently, they must be consumed through the diet. The body can manufacture non-essential amino acids, hence it is not necessary to ingest them (though adequate protein consumption can help fill in any gaps). Not all protein sources include all 20 amino acids—some have a mix of some essential and nonessential amino acids. This is one reason why a diverse diet is essential. By consuming a variety of protein sources, it is more probable that you will ingest all of the necessary amino acids you require while also satisfying your protein requirements.

List of 8 Proteins You Must Eat Every Week

There are numerous types of protein-containing foods, including both animal and plant-based choices. Here are eight protein options that are nutrient-dense, flavorful, and adaptable, selected from the many available options.

1. Greek Yogurt

Depending on the variety, Greek yoghurt can contain all three macronutrients and has an exceptionally outstanding level of protein compared to other forms of yoghurt. The USDA reports that a 7-ounce serving of Greek yoghurt includes 20 grams of protein and all nine necessary amino acids.

Plain Greek yoghurt can be used as a substitute for sour cream or mayonnaise, as a source of protein in smoothies (like this Pineapple Green Smoothie), or as a simple snack, such as Greek Yogurt with Strawberries.

2. Tofu

Tofu is produced from soy, which is inherently protein-rich. It is simple to prepare, affordable, and a popular option among both vegetarians and carnivores. In addition to being rich in calcium and copper, each half-cup portion of tofu has 22 grams of protein. Try incorporating it into a stir-fry, salad, soup, or even a smoothie.

3. Lentils

Pulses, such as lentils, are nutritious powerhouses that carry a significant punch in terms of their health advantages. They include significant amounts of fiber, protein, folate, potassium, and iron.

With 9 grams of protein per half-cup serving, lentils provide a satisfying substitute for animal proteins. Together, lentils and other pulses provide a comprehensive profile of essential amino acids, making them the ideal complement to cereal grains. Due to their high nutrient richness, lentils and other pulses (such as chickpeas and black beans) are both a protein and a vegetable.

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4. Pistachios

Popular as a snack nut, pistachios are also an excellent source of protein, with 6 grams per ounce and all nine necessary amino acids. In addition, almost 90% of the lipids in pistachios are unsaturated, 1 ounce contains more fiber than 1 cup of broccoli (3 grams), and they are a good source of vitamin B6, phosphorus, thiamin, and copper.

Moreover, pistachios give a substantial amount of antioxidants. According to a new study published in the journal Nutrients, pistachios have an antioxidant capacity comparable to that of blueberries, pomegranates, cherries, and red wine, among others.

Savory Date & Pistachio Bites, Chai Chia Pudding, and Pistachio & Peach Toast all contain pistachios.

5. Fish

Fish consumption is associated with numerous health benefits, including cardiovascular, neurocognitive, and psychological advantages. However, 90% of Americans do not consume fish and shellfish at least twice each week as recommended. Fish, particularly oily, cold-water fish (such as salmon or tuna), is one of the greatest sources of omega-3 fatty acids, which are essential for the heart and brain.

The protein content of a 3-ounce serving of salmon is 22 grams. And consuming it in recipes such as Grilled Salmon Kebabs with Tzatziki and Green Beans makes it even more delightful.

6. Quinoa

Quinoa is commonly seen as a carbohydrate-rich diet, but this grain is also an excellent source of plant-based protein and includes all of the essential amino acids.

One cup of cooked quinoa has eight grams of protein, in addition to fiber and antioxidants. Our Broccoli & Quinoa Casserole and Cheesy Black Bean & Quinoa Skillet are two scrumptious meals that feature this wholesome grain.

7. Eggs

Eggs are a simple source of protein and are loaded with essential elements, such as choline, iodine, and vitamin D. One large egg contains 6 grams of protein, and scrambling it is all that is required to enjoy it. But eggs can also be used to produce tasty dishes such as our Spinach and Pea Carbonara and Spinach, Mushroom, and Egg Casserole.

Eggs are a source of high-quality protein containing all of the essential amino acids. And the yolk contains approximately half of the egg’s protein, so be sure to consume the entire egg.

8. Chicken

As the most often consumed meat in the United States, chicken is a staple in many households. From a traditional Chicken Soup to a nostalgic Chicken Waldorf Salad, there are numerous ways in which this protein source can be enjoyed. Both dark and white chicken meat include vitamin B12 and choline, which, when combined, may aid in brain growth, healthy nervous system function, and cognitive functioning in older persons. Furthermore, a 3-ounce portion contains a staggering 26 grams of protein.

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