With all the protein supplements on the market, advice books, and fad diets out there, it’s hard to know what we should actually be eating. Here are 5 simple sources of protein that will help you achieve your goals.
1. Egg Whites
Egg whites are fat and cholesterol free. One egg white has about 15 calories and contains 4 grams of protein. So next time you’re making eggs consider using 2 or 3 egg whites instead of whole eggs for a fast, beneficial breakfast.
2. Cottage Cheese
Half of a cup of cottage cheese has 102 calories and 2 grams of fat. The fat content in cottage cheese is rare because most cheese tends to be very high in fats. On average cottage cheese contains 16 grams of protein per half cup.
3. Beans and Lentils
When it comes to price, beans and lentils are the cheapest source of protein. 9 grams of protein per 100 grams of lentils. 1/2 cup of lentils contains about 9 grams of protein according to U.S. Department of Agriculture’s National Nutrient Database. Although the protein in beans and lentils is classified as incomplete, meaning it lacks some of the essential amino acids you require to build proteins within your body, eating complete proteins or complementary incomplete proteins – such as rice – during the course of the day helps ensure your amino acid needs are met.
Oatmeal has a great balance of protein and carbohydrates, which makes it a excellent choice for breakfast. One packet of oatmeal has approximately 5 grams of protein. One packet of instant oatmeal has around 105 calories and 2 grams of fat. Try adding some fruit to your breakfast bowl for more nutrients and delicious flavour.
5. Peanut Butter
If your anything like me then you love peanut butter, with a little bit of jelly. The good news is one tablespoon of peanut butter contains approximately 4 grams of protein, 8 grams of fat and 95 calories.