Protein Food Sources to Plan Healthy and Hearty Meals

protein food sources

A healthy body needs balanced food, and that should be in the right proportion honestly. Here we would like to say that on a plate you need to add proteins, carbohydrates, fats, and minerals so that the food turns out wholesome. But today our quest is why should you add protein. In simple words, it plays an important role in fueling the body. In addition to that, builds up the body tissue and it is utterly nutritious because of the presence of amino acids. Therefore today our take is on protein foods benefits and protein food sources.

Good of protein food sources

A person may deny carbohydrates as its existence is not always welcomed. But yes individuals who are conscious about health love to add proteins and at times at a higher level. So let’s see what the benefits of having proteins are.

Enhances muscle strength and mass

Are you into bodybuilding? If so, then to enhance the growth of your muscles, you need to add proteins to your daily diet. Most importantly, it will help the muscle mass to enhance and offers strength as well. The best part is that the muscle seems to maintain its stature even when you cut off pounds.

Proteins build bones

Lots of controversies popped up regarding animal-based proteins. Even people do say that it is not much good for the bones because it enhances the acid level in the body. On the contrary, people who eat animal-based proteins are more likely to get healthy bones. And the best part is that they have less chance to suffer from bone diseases like osteoporosis.

Checks your hunger and cravings

Ghrelin is a type of hormone that is related to hunger. When you take a protein-based diet, this particular thing comes to control. Note that it increases the level of the YY peptide in the body which is responsible for making you feel fuller for longer. One more important thing is that once you have proteins, you don’t have to worry about calories because anyhow fewer calories will get into your body.

Burns fat

Whenever you take some food body uses those nutrients to channelize it. Additionally uses the calories to digest. This entire thing is called the thermal food effect. Therefore when you take proteins, the thermal effect of food increases. The best thing is that a high level of protein increases the rate of metabolism and also helps to burn off the calories as well.

Reduces weight

A high level of protein increases the metabolic rate in the body. The best part is that when you take more proteins, you don’t have to think much about the calories because automatically the calorie intake gets reduced. Indeed with proteins you can keep the weight checked and having it regularly will keep the weight under control. Therefore it gets natural, and you don’t have to struggle with the weight loss process.

Repairs body fast

Have you ever seen anyone whose body recovery level is very less? If yes then for sure you should know that it is because of insufficient levels of protein. To meet the protein level in the body, it is important to supply adequate protein as it helps to repair tissues faster and build new ones as well. As per researchers having proteins after injury spikes up the recovery speed of the body.

Slows down the aging process

As you age you look too frail and droopy, so you need to keep an eye on your food intake. It is because a smart eater can keep the age at bay but to do so they are more likely to add proteins to their platter. Deficiency of protein can lead to an age-related issue like sarcopenia, which causes bones to weaken and skin to sag. Thus, these are some of the goodness that you can get from protein source foods.

List of protein food sources

Here we will enlighten you on the protein sources. Follow the names to prepare your food list:


Let’s start the countdown with almonds; it has manganese, magnesium, vitamin E, and fiber. Once you take this form of protein, then for each ounce you will have 164 calories, 6 grams, and proteins 15 %.

Breast of chicken

This is always counted in the category of protein-enriched foods. This depends on the individual. Some love to take it without the skin and some with the skin. If you want to have this deliciously cooked chicken breast it’s out the skin. In case if you take without skin, then from each serving you will get the protein of 284 calories.


Broccoli is also known for its protein content. It consists of potassium, fiber, vitamin c, vitamin K, etc. Besides that, the presence of bioactive elements helps to combat cancer as well. So from an individual serving, you can expect to get 31 calories and 3 gm protein.


Tuna is one of the deliciously baked fish and has less calorie content. It also consists of omega 3 fatty acids. Hence, you can also add tuna to the food list. Each of the servings will offer 128 calories and 27 gm protein.


You can always keep lentils in the list of legumes because it is rich in magnesium, iron, manganese, folate, and potassium. Pure vegans can always add lentils to their food chart because it is rich in proteins. From one cup of lentils, you can expect 230 calories and 18 gm proteins.


Peanuts are one of the important sources of protein. Besides that, you can also get magnesium and fiber. You can even have peanuts in the form of peanut butter as well. From a single serving of peanut, you can get 61 calories and 7 grams of protein.

Brussels sprouts

The Brussels sprouts are similar to broccoli and also have a high amount of protein as well. It also consists of vitamin c and fiber, therefore from a single serving, you can get 28 calories.

Final thoughts

Therefore, in this article, we have explicitly discussed the benefits of protein food sources. Besides that, we have informed you regarding the food names with a high source of protein. We hope this article will be helpful to you.

Leave a Reply

Your email address will not be published. Required fields are marked *