Protein is important for building muscles, staying healthy and keeping your immune system strong. Most people know common sources like chicken, eggs and lentils. But there are many other tasty and healthy options too. Whether you eat meat or follow a plant-based diet, adding different protein-rich foods to your meals can be good for your body and keep you full.
Dairy products: Dairy foods like milk and cottage cheese are great sources of protein and calcium. Drinking a glass of milk or eating some cheese helps make your bones and muscles stronger with every serving.
Green peas: Green peas might not always get the spotlight but they are packed with plant-based protein and fibre. You can toss them into soups, curries, or even blend them into pesto for a sweet, earthy taste. They are also full of vitamins and help keep you full for longer. Adding peas to your meals is an easy way to boost nutrition without much effort.
Chia seeds: Chia seeds may be small but they are loaded with protein, fibre and omega-3 fatty acids. When soaked in water or milk, they expand and turn into a gel-like texture. They are perfect for making healthy puddings, adding to smoothies or mixing into oatmeal. Easy to use and full of nutrients, chia seeds are a smart choice for any meal.
Soybeans: Soybeans are full of complete protein, fibre, and important vitamins. Just steam them and add a little salt for a tasty, healthy snack. They are great for keeping you full and make a perfect addition to salads, rice bowls, or eaten on their own.
Pumpkin seeds: Pumpkin seeds are a crunchy, protein-rich snack packed with zinc and magnesium. Just a handful can help support muscle growth and boost your immune system. You can eat them on their own or sprinkle them over salads, yogurt, or oatmeal for extra flavour and nutrition.
Tofu:Tofu is soft, full of protein, and easily takes on the flavour of whatever you cook it with. It’s rich in iron and calcium, making it great for your bones and blood health. Whether you add it to stir-fries, curries, or even blend it into smoothies, tofu is a tasty and healthy choice.
Oats: Oats are more than just an energy booster, they are also a good source of plant-based protein. You can enjoy them hot, cold, or baked into snacks and treats. They help keep you full for hours and give steady energy throughout the day.
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