Weekly Intake of Eight Types of Proteins

 Protein foods come in a variety of forms, including options made from plants and animals. Here are eight high-nutrient, flavorful, and adaptable protein options for every week out of the many available options.

Pistachios

Pistachios are a popular snack nut that also provide all nine essential amino acids and 6 grams of protein per 1-ounce serving. Pistachios are also a good source of vitamin B6, phosphorus, thiamin, and copper, have more fiber than a cup of broccoli (three grams), and contain about 90% unsaturated fat.

According to a new study that was published in the journal Nutrients, pistachios have an antioxidant capacity that is comparable to that of blueberries, pomegranates, cherries, and red wine.

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Pistachios can be enjoyed in a variety of delicious ways, including Savory Date and Pistachio Bites, Chai Chia Pudding, and Pistachio & Peach Toast.

Eggs

Six grams of protein are contained in a large egg, which can be enjoyed simply by scrambling it in a pan. Eggs are a convenient source of protein that are packed with essential nutrients like choline, iodine, and vitamin D. However, eggs are adaptable and can assist with making tasty recipes like our Spinach and Pea Carbonara or Spinach, Mushroom, and Egg Goulash, as well.

Eggs are high-quality sources of protein that contain all of the necessary amino acids. Consume the egg whole because the yolk contains nearly half of its protein content.

Lentils

Pulses like lentils are nutrient powerhouses with a lot to offer in terms of health benefits. They contain protein, fiber, iron, potassium, folate, and other essential nutrients.

Because each half-cup serving of lentils contains 9 grams of protein, they are a filling alternative to animal proteins. Lentils and other pulses are an excellent complement to cereal grains because when combined, they provide a comprehensive profile of essential amino acids. Because of their high supplement thickness, lentils and different heartbeats (like chickpeas or dark beans) can be viewed as both as a protein and a vegetable.

Lentils are featured in delectable dishes like a quick lentil salmon salad and vegan lentil soup.

Chicken

Since chicken is the most commonly consumed meat in the United States, it is a common dish in many homes. This source of protein can be enjoyed in a variety of ways, including in traditional chicken soup and nostalgic chicken salad. Both dark-meat and white-meat chicken contain vitamin B12 and choline, both of which have the potential to support a healthy nervous system and improve cognitive performance in older adults function, and promote brain development. Additionally, there are a whopping 26 grams of protein in a 3-ounce serving.

Yogurt of Greece

Compared to other yogurts, Greek yogurt has a particularly impressive amount of protein and can contain all three macronutrients depending on the type you choose. A small container of Greek yogurt (7 ounces) contains all nine essential amino acids and 20 grams of protein, according to the USDA.

In smoothies like this Pineapple Green Smoothie or as a simple snack, plain Greek yogurt can be used in place of mayonnaise or sour cream. Greek Yogurt with Strawberries.

Fish

Numerous cardiovascular, neurocognitive, and psychological health benefits have been linked to fish consumption. However, the recommendation to consume seafood twice a week, which includes fish and shellfish, is not met by 90% of Americans. Fish, particularly oily, cold-water fish like salmon or tuna, is one of the best sources of omega-3 fatty acids, which are important for everything from your heart to your brain.

Salmon has 22 grams of protein per 3 ounce serving. When used in dishes like Grilled Salmon Kebabs with Tzatziki and Green Beans, it also tastes great.

Quinoa

Quinoa is frequently considered a high-carbohydrate food; However, this grain has all of the essential amino acids, making it an excellent plant-based protein source.

Eight grams of protein can be found in one cup of cooked quinoa, which is also loaded with fiber and antioxidants. Our delicious Broccoli & Quinoa Casserole and Cheesy Black Bean & Quinoa Skillet highlight the healthy grain.

Tofu

To make tofu, soy is used, which is naturally high in protein. It's helpful to cook, modest and a famous decision for plant-based eaters and meat-eaters the same. Additionally, tofu is rich in copper and calcium and has 20 grams of protein per half-cup serving. Try it in a soup, salad, smoothie, or stir-fry.