How Much Protein Do You Need?
The Dietary Allowance has recommended that the minimum amount should be 0.8 grams of protein per kilograms of your body weight. That means if you have a bodyweight of 40 KG, then 32 grams of protein should be your recommended protein intake on an everyday basis. Over intake of foods that have protein is not recommended as it can lead to deposition of excessive amino acids in your body.
Best High Protein Rich Foods List In India:
Here we enlisted 40 delicious protein food sources and how to include in your diet. Let’s have a look into them.
1. Peanut Butter: 7.7 grams of protein per 2 tablespoons
It can be easily experienced that with 2 tablespoons of peanut butter, you will get almost 8 grams of protein. You can easily top-up your bread toast with this food, and it will be a great combination. One can also add it to protein shakes or smoothies too. Even if it is a vegetarian diet, it has large amounts of protein. It will help your body to gain more nutrients for building muscles and the immunity system.
How To Include In Your Diet:
- Just add peanut butter to a bowl of fruit or bread every morning or evening.
2. Swiss Cheese: 7.5 grams of protein per slice
This is also another source of healthy protein-rich foods, which can help you benefit your eyes, bones, and also your immune system as well. It has a low content of potassium, and thus even kidney patients can also eat this food as well. There is also goat cheese, which has 7 grams of protein per ounce. With the help of this food product, you don’t have to worry too much about calories intake.
How To Include In Your Diet:
- Just add Swiss cheese to your sandwich or bowl of soup, and you’re good to go.
3. Cottage Cheese: 28 grams of protein per cup
It should be noted that every half-cup of cottage cheese contains about 13 grams of high-quality protein rich foods. The food item is not very expensive and still remains healthy as well. It not only provides protein for the muscles but also provides calcium to the bones too. Combining with vegetables or fruit is a great way to eat it. There are also other forms of cottage cheese as well.
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