It is a well-known fact that eggs are a perfect protein delivery food. They contain minerals, healthy fats and vitamins that are crucial for your body’s overall immune system. It’s a super food, especially for those who work hard to make a fit and bikini-ready body for the upcoming summer. Proteins in eggs make you feel full for a longer period of time and maintain muscle mass.
However, eggs aren’t the only food that can blast fat and boost muscle mass. There are other super-rich-in -amino acids foods that contain even more protein than an egg.
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Edamame Beans
Protein, per ½ cup: 6.6 grams
These are an exceptional food since they are one of the rare plant-based sources of complete amino acids. They are also a very good source of magnesium, which is great for , production of energy and muscle development.
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Chickpeas
Protein, per ½ cup (cooked): 7.3 grams
These are a great food for those who want to lose some weight. They contain fiber, which is crucial for the health of your intestines. Chick peas release cholecystokinin, a hormone that suppresses appetite. This makes them an excellent food for those who want a flat belly.
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- Hemp
Protein, per 2 tablespoons: 6.3 grams
Hemp is lower in calories and higher in amino acids than chia seeds. It is also worth mentioning that hemp hearts contain linoleic acid, an omega-3 acid that is good for your heart. Therefore, those who have heart disease or struggle with obesity or metabolic syndrome, are recommended to include this super-food in their every day diet plan. Combine it in your salad or eat it in your breakfast oatmeal. You can also add it in your post-workout smoothie.
- Kidney Beans
Protein, per ½ cup (cooked): 7.6 grams
In spite of the fact that beans are an excellent source of fiber, they also provide essential amino acids that are crucial for forming a complete amino acids. Kidney beans are also an excellent food for blood-sugar control, containing ‘low glycemic’ carbohydrate that helps prevent blood sugar spikes.
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Black Beans
Protein, per ½ cup (cooked): 7.3 grams
Black beans are great for a proper brain function, being full of anthocyanins, a antioxidant that fight cell-damaging free radicals. They also contain soluble and insoluble fiber. You can add them in your hummus dip or add a little into your salads and burrito.
- Quinoa
Protein, per 1 cup: 8 grams
Quinoa, together with amaranth, edamame beans and chia seeds, is one of the rare plant-based foods that contain all the essential amino-acids to form a full protein. Quinoa is also an excellent source of fiber and unsaturated fats, which makes it a super-food for the heart and gut.
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Peanut Butter
Protein, per ounce (peanuts): 7 grams
Protein, per 2 tablespoons (peanut butter): 8 grams
A healthy dose of muscle-building protein and healthy fats comes from the peanut butter. Add it to your whole grain toast or combine it with honey, walnuts and pumpkin seeds for your snack and you get an excellent source of all the necessary nutrients for prevention of cardiovascular and coronary artery disease.
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Mozzarella & Cheddar
Protein, per 1 oz: Mozzarella, 6.3 grams; Cheddar, 6.5 grams
These staple cheeses are one of the reasons why so many pizza-loving Americans meet their protein requirements every day. Not only are cheeses a great source of satiating proteins, but they’re also teeming with healthy fats, calcium, and vitamin D to help support bone maintenance in old age.
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Gruyere Cheese
Protein, per 1 oz: 8 grams
An excellent excuse for indulging in that wine-and-cheese hour: This fancy Swiss cheese contains 30 percent more protein than an egg in a single slice, plus a third of your RDA of eye-protecting vitamin A. This nutty cheese pairs well with crackers, and can also add flavor to spinach quiches or a potato gratin.
- Organic, Grass-Fed Milk
Protein, per 8-oz cup: 8 grams
Organically-raised, grass-fed cows that were not given inflammatory hormones and antibiotics give a better-quality milk richer in omega-3 fatty acids. Organic milk is also a richer source of protein and many of the essential vitamins milk contains is in the fat. Therefore, you should always look for organic not skimmed milk, especially if you give it to your children.
- Spelt
Protein, per 1 cup: 10.7 grams
This is a grain similar to wheat. However, it contains more protein, more fiber and is a great muscle-building food.
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Amaranth
Protein, per 1 cup cooked: 9.4 grams
This grain-like seeds is exceptional protein-rich plant-based food since it contains all the essential amino-acids to form a complete protein. It contains more protein and fiber than wheat and brown rice. Amaranth is especially good for those who suffer from hypertension and a high LDL cholesterol level.
- Sprouted Whole-Grain Bread
Protein, per 2 slices: 8 grams
Not all breads are the refined, white carb bombs that will shatter your weight loss goals. This nutrient-dense bread is loaded with the brain-protecting B Vitamin, folate, and good-for-you grains and seeds like barley and millet. What’s more, because it’s , the grains, seeds, and legumes have been pre-digested and removed of their anti-nutrients, giving you an easily digestible bread teeming with even more nutrients.
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Lentils
Protein, per ½ cup (cooked): 9 grams
Like all pulses, these little half-moon-shaped legumes are filled with fiber that helps speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn’t. Add green lentils to salads, and sub red lentils for chicken in curry.
- Pumpkin Seeds
Protein, per 1 oz: 9 grams
In spite of the fact that pumpkin seeds are known as a protein rich foods, they also are packed with energy-boosting phosphorus, magnesium and zinc. They are especially recommended as a cosmetics for those who want since zinc in pumpkin seeds help form the protein that repairs damaged cells and help regenerate new ones.
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Banza Pasta
Protein, per 2 oz: 14 grams
Banza pasta is made with chickpeas instead of refined flour. Therefore, if you are a , this pasta is a great option for lowering your wheat intake. It packs 8 grams of gut-friendly fiber and 30 percent of iron RDA per serving. Prepare and serve the same way as traditional pastas. This simple swap will save you nearly 100 calories per serving.
- Greek Yogurt
Protein, per 7 oz: 20 grams
Yogurt is your waistline’s best friend. Despite the power of its protein and fat that make you feel fuller for a prolonged period, yogurt is also one of the richest sources of gut-friendly probiotics. According to a study published in the Journal of Nutrition probiotics, like those found in Greek yogurt, helped obese women lose almost twice as much weight as those who did not consume probiotics. Choose wisely, though. Skip over low-fat and fat-free versions that are skimmed of nutrients and satiating power, as well as flavored yogurts, which can contain almost as much sugar as a dessert. Pick the organic version. Organic Kefir is also a great option.
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Beef Jerky
Protein, per ounce: 9-12 grams
Jerky is one of the richest amino acids food you can ever find. You can eat it as a post-workout meal especially if you want fast results in your muscle-building journey. Organic grass fed is again, a best option when choosing a beef jerky.
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Fish
Protein, per 3 ounces: 24 grams (Anchovies); 22 grams (Tuna, Salmon, Halibut, and Snapper); 21 grams (Flounder, Sole, Sardines); 20 grams (Shrimp & Cod)
Fish is low in caloric value, but high in amino acids. Fish has a feat to protect the brain and it’s anti-inflammatory since it contains omega-3 fatty acids.
- Poultry
Protein, per 3 ounces: 26 grams (Turkey breast); 16 grams (Chicken breast); 9 grams (Chicken thigh)
Poultry is one of the richest sources of amino acids because it’s lower in saturated fats and leaner. From chicken to turkey, you can experiment with different recipes and find the one that is best suits your family.
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Red Meat
Protein, per 3 ounces: 19-31 grams (Beef); 23-25 grams (Pork); 8.6 grams (3 slices bacon)
Red meat is one of the most traditional sources of amino acids. Organic grass-fed beef is always the best option—it contains more nutrients and it’s healthier especially if you give it to your children since it does not contain the harmful hormones.
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Dr. Eddy Bettermann MD 