Maintaining a healthy lifestyle is all about eating the right foods. One of the best food groups to focus on is protein, because it increases muscle mass and strength, boosts metabolism, reduces appetite and helps maintain weight loss.
The average adult woman should be eating between 46 and 75 grams of protein per day, so if you aren’t incorporating enough protein-rich foods in your diet, now is a great time to find new ways to eat more protein. Read ahead for lean, protein-rich foods that you can easily eat several times each week.
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1. White Fish
White-fleshed fish, like cod, haddock, grouper or bass, are very high in protein yet low in fat. This makes it an excellent choice - especially in place of fattier proteins like red meat.
This type of fish is very easy to prepare. You can pan fry it in olive oil with salt and pepper for a simple dinner, or chop it up and add to salads for lunch. It also works great in a fish stew.
2. Beans
Beans are a fantastic source of protein - especially for vegetarians and vegans. A single cup of cooked black beans, cannellini beans or kidney beans each contains about 15 grams of protein, so no matter which type you prefer, you’re making a healthy choice.
The great thing about beans is that they’re extremely versatile. You can make bean salad, bean soup, bean burgers… just about anything.
3. Greek Yogurt
We all know that Greek yogurt is healthy because it is high in calcium and probiotics, but what many people don’t realize is that it’s also an excellent source of protein. A single serving of Greek yogurt contains 17 grams of protein.
You can eat Greek yogurt on its own, or sweetened with honey for a healthy choice. You can also add it to things like soup or salad dressing for a natural source of lean protein.
4. Chicken
Chicken is one of the most popular lean protein options, because it is a very versatile and easy food to prepare. You can get as much as 38 grams of protein in a serving of chicken, depending on how big your portion is.
Look out for healthy chicken recipes with low amounts of fat and carbs for a healthy, high-protein meal. Find a few of our favorites here.
