For anyone trying to develop muscle and reduce fat, 150 grams of protein per day is a wonderful and healthy quantity to consume. The main Question is what foods can you include in your diet to acquire 150 grams of protein?
Eggs
Because one entire egg has 6 grams of protein and one egg white contains around 3.5 grams, you may safely take about 12 whole eggs plus egg whites each day to meet your protein requirements.
Kidney Beans
Anexcellent mix of rajma (around 100gm) and rice (about 15gm) would provide you with a complete 12–15gm of protein in your diet.
Because rajma is not a complete protein source, combine it with rice or grains to round out the amino acid profile.
Chickpeas
Chickpeas justlike kidney beans, are a legume that are high in protein. In addition to protein, chickpeas also include a considerable quantity of iron, magnesium, and other vital vitamins and minerals.
Thus, 100g of chickpeas provides 9–10g of protein, and you may boost the protein level by adding whole grains and rice to the mix.
Whey Protein
When it comes to meeting your daily protein requirement, whey protein has to be at the top of the list, because eating a food item, such as 8 egg whites, will give you the same amount of protein as eating 100gm of chicken breast, which is around 22–23gm of protein, and you still have to get the food, cook it, and eat it.
Now, to make all of this process easier, whey proteins have been introduced, which are a type of protein that comes from milk and will give you about 24gm of complete protein.
Whey protein is also the quickest absorbable protein in our bodies, which our bodies digest quickly and which we generally require after our exercises, making it the ideal form of protein to consume post-workout.
Big muscles nutrition organic and raw whey protein is a fantastic whey protein to use in your post workout smoothie or at any time of the day to receive a solid 24gm of protein in one serving; it also mixes nicely and is cost-effective.
Soya Chunks
Soya chunks have to be at the top of the list when it comes to an inexpensive source of protein.
With 100g of soya chunks, you'll get 52gmsof protein.
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Now, let's talk about soya chunks; it is a contentious topic among many individuals since some claim it causes their bodies to generate too much oestrogen, resulting in hormonal imbalance, while others claim it has no effect.
As a result, the greatest thing that each and every individual can do to receive the most benefits from soya chunks is to consume them in moderation, which means that eating 50–80 grams of soya chunks per day will never create any problem and which will provide you with a decent amount of protein while also keeping you safe from any potential reactions.
Soya chunks are one of the greatest sources of protein since they are high in protein and inexpensive.
Lentils (Green Moong)
Green Moong is a wonderful source of protein for all vegetarians andvegans out there, and even non-vegetarians may eat it because 100gm of green soaked moong has 22gm of protein.
It is also not a full source of protein, but for beginners or even intermediates, it is an excellent food to include in your regular diet.
Chicken/Fish
Chicken and fish are themost commonly used sources of protein, which you can include in your diet 3–4 times per week, as 100gm of chicken breast will provide you with a good 23gm of protein, and 100gm of fish will also provide you with a good 22gm of protein, both of which are complete protein sources.
As a result, these are some of the finest accessible alternatives for quickly adding 150g of protein to your diet, which you may modify depending on your food consumption and desired goals.
First published on: 11 Sep 2021, 12:34 IST
