Anyone who has spent time on a diet or is trying to take care of their diet, their health, and their weight, knows that in the case of most diets the main problem is that you always go hungry whatever you do.
However, in a balanced eating style, which really allows you to maintain it in the long term - so that it becomes a lifestyle and not a diet - and that really takes care of your weight, the most appropriate thing is that you do not go hungry.
To achieve this goal, there are healthy and very satisfying foods that will make us take care of ourselves without starving.
These 9 high-protein foods can help us in this task.
1. Textured soy beyond vegetarian diets:
Textured soy has been gaining more and more fame thanks to its increasingly common use in vegetarian diets.
However, many of us have started to include it in our diets despite not being vegetarian.
On the one hand, they can help us reduce our meat consumption, but they also offer us large amounts of protein, being able to obtain about 28 grams of protein per serving.
In addition, they can be used in as many recipes as we can imagine, as a filling for other vegetables, or as a substitute for meat in tacos and sauces.
2. Prawns are the seafood with the most protein:
One of the most delicious options to consume a good dose of protein is the consumption of prawns.
They are seafood with the highest protein concentration.
For about 120 grams of prawns, we can get 28 grams of protein.
One of the biggest advantages that this food has is that prawns are very low in calories.
So we can consume a good amount of them without excessively increasing the calorie intake that we do.
There are recipes made with prawns for all tastes:
from simply cooked or grilled, to salads, cocktails, or accompanied by pasta.
3. Spirulina is a protein-packed superfood:
Surely you all know about the many benefits of spirulina and other algae as they are one of the most fashionable foods of the moment.
Spirulina not only contains large amounts of fiber, B vitamins, calcium, and complex hydrates but when dehydrated it can be up to 60% protein.
Probably, because we are not used to its use, we will have difficulties thinking of recipes in which to include it,
But the truth is that they can be used in many dishes, such as shakes, smoothies, as a dressing in sauces or decoration in other dishes.
Legumes are a great source of vegetable protein.
Among them, we can choose our favorite and it will help us feel satisfied for a long time.
However, among all of them, lentils are one of those with the highest amount of protein, reaching 20%.
That is why with just one cup of lentils we will be able to consume about 18 grams of protein and few calories, provided we choose the accompaniment well.
We can make them accompanied by rice, with vegetables or add them to a salad.
5. Bonito: both fresh and in oil:
If we like to fish and are looking for an option rich in protein, bonito is an excellent option.
For each serving, we can get about 26 grams of protein even in the case of bonito in oil.
In addition, this last option allows us to consume it even when it is out of season or when we are in a hurry and need to prepare something quickly.
This fish can be used in more traditional recipes such as marmitako, but also in simpler and lighter preparations such as salads.
6. Peanuts and other nuts:
As in the case of legumes, almost all nuts offer us large amounts of protein, so all of them are a great option.
However, peanuts contain the greatest quantity, they are easy to find and their price is not excessively high.
In addition, they are a very versatile dried fruit, so in addition to by themselves, we can add them to numerous dishes,
Such as toast in the form of peanut butter, as a crunchy complement to some vegetables, and even in a side sauce.
Turkey breast is one of the healthiest meats that we can consume since it is a slice of very lean meat and low in calories.
But not only that, but it helps us to stay satiated easily thanks to its protein content.
Of course, we must make sure that we consume it fresh and not in the form of cold cuts since it usually contains other ingredients such as salt, added sugars, etc.
Normally we only consider the consumption of grilled turkey breast, but the reality is that we can prepare it in other recipes such as meatballs, turkey rolls, or even quesadillas.
8. The egg: the most popular protein food:
Surely in a list of foods rich in protein you are waiting to find the egg.
It is not surprising given that the egg offers us a large amount of protein, especially concentrated in its yolk.
That is why if we want to take advantage of the satiating properties of eggs, we eat them whole.
Of course, we can consume them cooked, poached, or grilled - preferably not fried
It is a good idea to vary and include them in recipes such as baked eggs with different vegetables, with fruit, or trying international cuisine.
9. Protein in the dairy form:
One of the dairy products with more protein that we can find on the market is cottage cheese.
For each cup of this food that we consume, we obtain about 23 grams of protein.
In addition, it helps to take care of our metabolism and our muscle tissue.
We can consume it by itself, but also in recipes such as focaccia or in the form of soufflé.
In addition, in this way, we can add ingredients that give us even more protein and keep us satiated for longer.
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