17 High Protein Rich Food You Should Eat to Build Muscles

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Proteins are one of the most essential nutrients that our body requires. They help in making and repairing tissues. From children's growth to muscle building the uses of proteins are many. And yet many people can't get enough protein because they don't know where to get it from. In this article, we are going to enlist protein rich vegetables, fruits, and other types of food that you can eat on a regular basis. The list contains protein rich food for vegetarians and non-vegetarians, both. Have a look at the list of protein rich food:

1. Peanut Butter

The first protein rich food on the list is something that people eat both for its taste and nutrition. Many peanut butters available in the market are of good quality, you just have to watch the labels for sugar. If you want to have homemade foods that contain protein, you can grind your own peanut butter at home.

2. Green Peas

It's hard to find vegetables high in protein. Usually, vegetables contain other nutrients like dietary fibre, folate, vitamin A, and vitamin C. But green peas are an exception here. Also, green peas contain a high amount of fibre which means that their protein content is not going to add extra weight to your body.

3. Wheat Germ

Another name to add to the list of vegetarian foods high in protein is wheat germ. It contains a high amount of plant-based protein. If you are looking for high protein recipes, pancakes with wheat germ can be a good fit for you.

4. Tofu

A food high in protein, tofu is the saviour of vegans. It is full of soy protein and works well when you stir-try it and cook it on the grill. Tofu bhurji for lunch or dinner can be a good way to take in a lot of protein. There are many other recipes that include tofu such as a vegan sandwich and miso spinach noodles.

5. Bean Chips

A protein rich food doesn't have to be boring. Bean chips, for example, are crunchy chips that are full of proteins. They are made of black beans which are known for their protein-rich content. If you like the taste of black beans, you can also try bean burger.

6. Almonds

It is usually said that protein rich food veg does not contain as much protein as non-veg food. Almonds are a good example to break this myth. In fact, not only proteins, almonds also contain fibre, manganese, and magnesium in high amounts. Some other nutty protein rich food veg is pistachios and cashews.

7. Oats

Oats are the kind of protein rich food that is liked by children and adults alike. It is hard to get healthier and tastier grains than oats. If you are looking for some ways to incorporate vegetarian foods high in protein into your daily diet, you can take oats upma or chocolate oats for breakfast.

8. Greek Yoghurt

Also known as strained yoghurt, Greek yoghurt is a special type of yoghurt that is very thick. Its texture is highly creamy and goes well with sweet foods like chocolate chips. Choose Greek yoghurt over regular yoghurt if you want a protein rich food that contains fewer calories. You can also have it with tikki chaat.

9. Lentils

Most nutritionists suggest lentils to people who are looking for vegetarian foods high in protein as they are one of the best sources of plant-based protein. If you find their taste too plain, you can have them in sprouts bhel.

10. Broccoli

Another protein rich food for vegetarians, broccoli is famous for its nutrition profile. It contains protein with all the essential amino acids. If you are looking for protein rich Indian food, you can have cooked broccoli with chapati or naan.

11. Quinoa

Thanks to its healthy nutrition, quinoa is considered one of the best vegan foods high in protein. It is a pseudo-cereal that is popularly known as a superfood. You can take quinoa as quinoa khichdi.

12. Guava

Guava tops the list of protein rich fruits with its highly nutritious profile. Other than protein, this tropical fruit contains a high amount of Vitamin C and fibre. Some other fruits high in protein are avocado, jackfruit, kiwi, etc.

13. Eggs

An egg is a protein rich food that you eat if you want to build muscles. Its protein content is so high that some people take it as a replacement for protein powder. Although a whole egg is a food high in protein, its white part is almost pure protein.

14. Chicken Breast

Chicken bread is a famous food high in protein. If you consume it without the skin, you will get only a little number of calories. It is a versatile protein rich food that can be eaten in a wide range of dishes.

15. Milk

If you are finding a protein rich food that can strengthen your bones along with building muscles, milk is your answer. And in case you are on a low-fat diet, zero or low-fat milk is also an option for you. Also, milk is a rare food high in protein that contains many nutrients that we need on a daily basis like calcium, Vitamin D, Riboflavin, Vitamin B12, Potassium, etc.

16. Chana Dal

Chana dal is a famous protein rich Indian food that is quite versatile in nature. Nutritionists suggest chana dal for people who are diabetic and need food high in protein. If you enjoy Indian curries, you must also add this protein rich food into your diet.

17. Smoothies

One of the tastiest protein rich food is smoothies. There are as many flavours as there are fruits. Pick a quality protein powder, your favourite, and blend them into a smoothie. Just ensure that you keep the sugar content low.No matter what type of food you like - sweet or salty - there is a protein rich food for you. From vegans to non-vegetarians, everyone has a lot of options of foods that contain protein in high amounts. Just choose a food item, add it to your diet, and see its protein content makes your health better.

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