NESHIO " Health " 6 Protein-rich foods that should not be overlooked

6 Protein-rich foods that should not be overlooked

High-protein food

Put these filling protein-rich foods on your next shopping list.

Have you seen the recent headlines about canned tuna losing popularity? This high-quality, convenient form of protein has seen sales drop 40% in recent years, according to the USDA. Apparently, this is mainly because millennials aren't buying it because they prefer fresher meals.

If you also prefer to pass on canned tuna, you may be looking for alternative protein-rich foods that are quick, easy and versatile. Here are six that you probably don't eat often enough, and easy ways to incorporate them into balanced meals.


In addition to canned and frozen options, you can buy steamed, ready-to-eat lentils in the produce section of many markets. A one-cup serving contains about 18 grams of protein, 16 grams of filling fibre (over 60% of your daily goal) and an abundance of vitamins, minerals and antioxidants. For a meal in minutes, toss a generous handful of leafy greens with a dressing of balsamic vinegar, ground mustard and Italian herb seasoning. Top with lentils, a quarter of an avocado and a few tablespoons of pumpkin seeds . With lentils, you have conjured up protein-rich food quickly and easily.

Pea Protein Burger

While I always prefer whole foods to processed, I'm a big fan of burgers made with pea protein, which is derived from yellow peas, making it a protein-rich food. Pea protein is naturally gluten-free and not a common allergen. It is also easy to find pea burgers that are made with whole food ingredients. One patty can provide at least 25 grams of protein. I use them in a variety of ways, including crumbled on salads, in stir-fries, and rolled up in collard wraps with chopped vegetables and vinegar-based coleslaw. I also love them whole, between lettuce leaves, along with tomatoes, onions and avocado, served with chips.

Hard boiled eggs

While hard-boiled eggs are super easy to prepare, you can also buy them pre-cooked. Each whole egg provides about 6 grams of protein. So you have your protein rich food . Recent research also shows that the cholesterol in eggs, which is contained entirely in the yolk, has little or no negative effect on blood cholesterol. In fact, one found Study that in healthy adults, up to three whole eggs a day raised "good" HDL cholesterol levels and lowered "bad" LDL. The yolk also contains most of the nutrients of an egg and contains at least 90% or all of the choline, vitamin D , calcium, iron, zinc, vitamin B12, antioxidants and omega-3 fatty acids.

Add hard-boiled eggs to salads for an instant protein boost. I also like to chop a few and toss with spinach, tomatoes, red onion, celery and peppers and a small scoop of cooked, chilled quinoa dressed with half a mashed avocado.

Vegetable protein powder

Here is another processed food that can be made with simple, clean ingredients and used in a variety of ways. One scoop of vegetable protein powder can provide at least 20 grams of protein with little carbohydrates and fat. In addition to smoothies, simple, unflavoured plant protein powder can be added to boost the protein content of overnight oats, banana pancakes, hearty soups and cauliflower porridge.


If you don't have a can opener, as many millennials seem to, look for beans sold in shelf-stable, tear-open cartons. One cup of organic vegetarian baked beans contains about 12 grams of protein and fibre each. For a quick meal, serve beans with steamed frozen broccoli tossed with dairy-free pesto. A delicious protein rich food form. Or combine them with a fresh garden salad with an EVOO-based balsamic vinaigrette.

Greek yoghurt

Both plant-based and dairy-based grass-fed Greek yoghurt can be a good source of ready-to-eat protein. Depending on the brand, a single container of a plant-based variety provides 11-14 grams of protein. The great thing about plain Greek yoghurt is that you can enjoy it either sweet or savoury. For a sweet version, add fresh fruit, nuts or seeds, a drizzle of maple syrup, a pinch of cinnamon and a pinch of freshly grated ginger. For a savoury option, add garlic, fresh dill, red wine vinegar, sea salt and black pepper and mix with vegetables such as cucumber slices, tomatoes and some red onion.

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