Cooked chicken contains only 142 calories and 3 grams of fat, but packs a whopping 26 grams of protein which is more than half of the day’s recommended allowance. But the go to protein can be a fail on the taste front.
- 3 oz
- 142 calories
- 26 g protein
Eggs is the cheapest and most versatile way to up your protein intake. Beyond easily upping your daily protein count, each 85-calorie eggs packs a solid 7 grams of the muscle-builder
Eggs are loaded with amino acids, antioxidants, and iron. The yolks boast a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down.
Beans are loaded with proteins, antioxidants, vitamins and minerals that can benefit your brain and muscles. They digest very slowly, which can help you feel fuller, longer, and fuel weight loss efforts without causing feelings of deprivation.
- 1/2 cup
- 109-148 calories
- 7-10 grams of protein
Two-tablespoon serving of Peanut Butter provides a solid dose of muscle-building protein and healthy fats.
According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease, the most common type of heart condition.
- 2 tablespoons
- 191 calories
- 7 grams of protein
Whole Grain Bread
This nutrient-dense bread is loaded with folate-filled lentils, protein and good-for-you grains and seeds like barley and millet.
To boost the flavor of your slices, make a veggie sandwich overflowing with wholesome nutrients. On two slices of sprouted whole-grain bread combine tahini-free hummus, avocado slices, roasted red peppers, cucumbers, onions, spinach and tomatoes, one of the healthiest foods on the planet.
- Two slices
- 138-220 calories
- 8-12 g protein
One of the hallmarks of a balanced diet is to have a good ratio of omega-6 fatty acids to omega-3s. A 4:1 ratio would be ideal, but the modern American diet is more like 20:1. That leads to inflammation, which can trigger weight gain. But while eating a serving of salmon every day isn’t exactly convenient, sprinkling chia seeds among the most highly concentrated sources of omega-3s in the food world into smoothies, salads, cereals, pancakes or even desserts is as easy a diet upgrade as you can get.
- 1 oz
- 138 calories
- 5 g protein
Cashews are a good source of protein, phosphorus, magnesium, calcium and copper, and shouldn’t be overlooked as one of your go-to nuts. Magnesium boasts a myriad of health benefits such as helping your body relieve various conditions like constipation, insomnia, headaches and muscle cramps, as well as regulating the immune system and supporting brain function. They also contain a good amount of biotin, which will help keep your locks shiny and lustrous.
- 1 oz
- 157 calories
- 5 g protein