Proteins, carbohydrates, and lipids are the three main sources of our energy. Carbohydrates represent more than 60% of our daily diet. Nowadays, it’s so easy to get fat. The last source is the protein, which represents a little amount in the diet and also expensive. But, protein is essential to our bodies.
So let’s take a look at how to get more proteins.
It is a good source of protein. You can find and eat it easily. As suggested, One carton of eggs contains a total of 72 grams of proteins. , 3 large eggs contain 19 grams of high-quality protein, as well as important nutrients like selenium and choline, nearly 6 grams per egg. A carton of eggs will run you just over two dollars in most locations.
You can have eggs in your breakfast. It is better than low protein foods as toast, cereals, and bagels. Several recent studies found that eating eggs for breakfast reduces appetite and keeps you full for several hours, to reduce the risk of obesity.
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2- Soybean and Lentils
These legumes have a large amount of proteins. They contain folate and fibers, but they are an incomplete protein that requires consumption with another food. Also, they have a plenty of carbohydrates which raise their nutritional value. You can buy them from grocery easily.
As nutritional experts say, there are nearly 8 grams of protein in one cup of peas. They contain dietary fiber, phosphorus and vitamins B1, B6 and K. whether it is frozen, dry or fresh, it can be eaten in salads or eaten as a snack.
4- Canned Fish
It is a great way to boost protein intake.
Simply, you can eat it without the need of refrigeration, so it’s wonderful for travel. You can consume it as a snack or with a meal.
A 100-gram serving of canned fish contains 20–25 grams of protein and 150–200 calories.
5- Canned Tuna
Canned tuna is a cheap form of protein. But, be careful with solid tuna, which is high in mercury. Canned tuna is lower in mercury than solid tuna. However, it is important to remember that you should not consume this protein more than once a week.
6- Parmesan Cheese
Parmesan cheese is a low-moisture cheese that is the highest when it comes to protein content. Almost, 40 percent of the composition of Parmesan cheese is protein. Shaking Parmesan cheese over pasta or a salad is one of the great ways to get protein.