Protein comes in a multitude of delicious forms, aids in muscle building, promotes fat loss and helps keep you full so you don't eat junk all day. There are a ton of different sources you can get protein from. We're going to discuss some of the sources that you might have forgotten about...
Protein has excellent satiety properties (it keeps you full longer), so while it's aiding in the muscle building process, it's also helping control your hunger and keeping you happy. Oh yeah, muscle burns more calories than fat so by helping promote protein synthesis (getting jacked!) you're also improving your metabolism and fat burning potential.
Let's explore the wonderful world of protein rich foods (YES!)
Man cannot subside on chicken breast and tuna alone
Unless your name is Arnold or Lou, the idea of chicken and tuna every day for life might sound like a death sentence. Don't get me wrong, I love a good BBQ'd chicken, and who can scoff at a tasty tuna salad (ok, maybe not quite as easy a sell), but everybody needs a little variety.
Here is a list of a few protein sources that you may not have thought of:
Chickpeas: The Garbanzo is a tasty little bean. Hummus? Yes please! I've never sat down to a plate full of chickpeas myself -- to each there own, but I think it's a great add or base in salads and dips.
The Highlights: 19g of protein per 100g, great source of low GI carbs as well, loads of fibre, Iron, B-6 and Magnesium.
Cottage Cheese: This guy has seemed to get lost in the limelight of his more popular dairy compatriot -- Greek yogurt. Let's not forget, cottage cheese is a great source of protein, it's easily digestible and is great on it's own, topped with some veggies or fruit, or mixed in to smoothies. You can also make a pretty tasty cottage cheese cheesecake if you want a protein rich dessert option for your cheat day.
The Highlights: 14g of protein per half cup, good source of calcium and phosphorous (healthy bones)
Peas: Maybe not the sexiest of foods, but peas are sweet and tasty, they go great with just about any main meal and they've got a surprising amount of protein in them. Now, we're not talking animal protein type levels, but pretty good as far as veggies go.
The Highlights: 8g of protein per cup, healthy source of fiber, antioxidant and anti-inflammatory rich.
Turkey Breast: As we approach American Thanksgiving this particular protein source might be more present in your minds, but I know for our house, unless it's thanksgiving or Christmas we probably don't have turkey around. Aside from being delicious, turkey is a dynamite protein source and turkey breast specifically is super lean and a great weight loss or weight gain protein.
The Highlights: 29g of protein per 100g, healthy source of Iron, B12 an B6,
Sardines: I have to be honest, I've never much liked sardines, but if you can stomach them they are a great source of protein. They are affordable and they're also a good source of healthy fats. If you look up the stats sheet on sardines they might be one of the most nutrient dense proteins available
The Highlights: 25g of protein per 100g, great source of B12, selenium, phospherous, Omega 3 fatty acids... (it's a long list)
Peanut Butter: Just to be clear, we're talking real, natural peanut butter, not the plastic version you grew up eating on your PB&J's. Natural peanut butter is so delicious. I've recently started adding it into my smoothies, but I'll eat it on anything. I actually made a peanut butter, red chilli, broccoli dish the other day that was quite tasty -- Tiff wouldn't touch it...I promise it was good though.
The Highlights: 8g of protein per 2 tbsp, Source of Vitamin E, Magnesium and B6, great satiety food
Liver: Liver is known for it's strong and distinct flavor, it's a bit of a polarizing food -- you either love it or hate it. Liver is very much a superfood -- packed full of micronutrients, it's like it's own little multi-vitamin. If you've never tried it before, you need to. The #1 preparation tip for liver is DON'T OVERCOOK IT!
The Highlights: 29g of protein per 100g, Amazing source of B2, B6, B12, Folate, Vitamin A, Iron... Good stuff
Hopefully this list gave a few new ideas on potential protein sources. There are so many tasty ways to get protein into your diet, it should never get boring. Select a few off of this and make them a staple in your healthy, balanced diet -- your body will thank you.
Live your Best Life!