Protein can help you shed those unwanted pounds — and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get its health benefits.
1. Beef Jerky
Protein content: 30-40 gm per 100 gm.
Keep some of these dried, cured pieces of lean beef in your gym bag for a meaty hit of protein that doesn’t require firing up the grill. Different brands have different levels of protein – and make sure you check the label for added sugar and the salt content, because both can be alarmingly high.
2. Greek Yogurt
Protein content: 23 g per 8 oz. serving
Greek has become such a popular yogurt choice because it has twice as much protein as other types of yogurt. It’s also rich in calcium and probiotic bacteria, which is great for gut health. Look for plain Greek yogurt to keep sugar in check.
3. Chicken
Protein content: 24 gm.
The classic lean protein source. Chicken contains vast amounts of protein while being very low in fat, especially if you opt for skinless breasts.
4. Present Milk
Protein Power: 8 g per 1 cup serving
You could chug watery, flavorless skim milk, or you could enjoy the richer taste of 2 percent while getting a little extra fat to help you absorb the milk’s vitamin D and get you closer to your macro targets. Organic milk has the highest nutrient content, including protein and omega.
5. Peanuts
Protein content: 25-28 gm
The underground legume is a fabulous source of protein, and if you steer clear of the roasted and salted varieties, it’s a fairly healthy snack. In peanut butter form you’ll get around 4gm of protein per tablespoon.
