Did you know that proteins make up your organs, tissues, muscles, and hormones? It’s true! High-protein meal provides essential nutrients that help your body develop, grow, and function properly.

You must eat meals high in protein daily, ideally with every meal, as proteins are involved in nearly every bodily function.

Research indicates that consuming a diet rich in protein has multiple health benefits. In addition to supporting your bones and muscles, it can help you lose and maintain weight, boost satiety, control blood sugar, enhance learning and concentration, and lessen mental fatigue.

Today, in this blog, we will explore the top 20 protein-rich meals and help you maintain a balanced diet!

Best 20 Protein Foods To Maintain your Balance Diet

Low-Fat Milk

Low-fat milk is one of the best sources of nutrition, as it contains protein, calcium, vitamin D, phosphorus, magnesium, potassium, vitamin B12, and zinc. These nutrients help your body perform or function well and keep your muscles and bones strong. Moreover, they boost your immune system and produce energy that helps you work all day.

Milk is an excellent way to break your overnight fast when you’re asleep. Add milk to cereal, oatmeal, smoothies, toast, or pancakes. On the other hand, a lot of people who have lactose intolerance avoid a lot of foods that contain dairy because they can’t handle milk or other dairy products.

• Protein: 8 grams (g) per cup56
• Fat: 0.2-2 g56

Lentils

If you have a vegetarian or vegan diet, lentils are a great option because they are one of the best plant-based protein sources. Legume crops, such as beans, peas, and soybeans, also include lentils. Legumes, which are high in protein, fiber, and minerals, aid in controlling blood pressure, blood sugar levels, and sensations of fullness.

Toss quick-cooking lentils with chopped vegetables and your favorite spices for a hearty salad. Alternatively, simmer lentils with broth and herbs for a comforting soup or stew. Studies show that people who regularly eat lentils and other legumes have a lower risk of developing heart and fatty liver disease.

• Protein: 9 g per 3.5 oz.
• Fat: 0.4 g

Lean Beef

Lean beef is one of the best protein foods for maintaining a balanced diet. It also contains high amounts of iron, zinc, selenium, and vitamins B12 and B6.

A balanced diet can include red meat, but limiting your consumption is recommended. Eating large amounts of red meat has been associated with an increased risk of colorectal cancer and other illnesses.

Moreover, instead of deep-frying beef, try grilling, roasting, or sautéing it. These are healthier cooking methods. You can serve round steak with potatoes and roasted veggies, or you can incorporate it into a pasta dish.

• Protein: 23 g per 3.5 oz
• Fat: 2-6 g

Fish

First is another one of the meals with high protein and serves essential vitamins and minerals, like iodine, selenium, and vitamin B12.

A diet high in fish is associated with a decreased risk of heart disease and type 2 diabetes in certain individuals. Furthermore, omega-3 fats, which are abundant in fatty fish like salmon, have multiple health advantages, including supporting heart health, and are highly beneficial to your general well-being.

• Protein: 12-20 g per 3.5 oz
• Fat: 0.4-1.7 g

Quinoa

Quinoa combines the benefits of whole grains and plant-based protein. It is also gluten-free and rich in vitamins and minerals.

It is excellent to cook for breakfast and into salads with raw vegetables and legume bowls. It’s high in protein and rich in fiber and makes you feel full all day. Additionally, you may make a healthy morning porridge by cooking quinoa in milk or water and adding nuts, berries, and cinnamon.

• Protein: 8 g per cup
• Fat: 4 g

Protein Powder

If you are a beginner or regularly going to the best gym in Mohali, you must consider taking protein powder to boost your strength and endurance. Protein powder comes in two types: Plant-Based and Animal-Based.

The ideal way to utilize it is to add to a diet high in complete protein sources, such as eggs, beans, and lean meats. Choose powders that have no more than 3 grams of fat per serving. You must stay away from powders that have artificial sweeteners and added sugars. For a quick nutrition boost, blend protein powder with milk or water and smoothie components.

• Protein: 20g per 30g whey protein, 10g per 15g pea protein
• Fat: 2 g

High-Protein Bread or Ezekiel Bread

Ezekiel bread stands out from most other breads. It’s made from organic, sprouted whole grains and legumes, such as millet, barley, spelled, wheat, soybeans, and lentils. Unlike white bread, Ezekiel bread is rich in protein, fiber, and a variety of essential nutrients.

• Protein: 5 g per slice
• Fat: 0.5-2 g

Turkey Breast

Turkey is a good source of protein, minerals, and the amino acid tryptophan, which aids in the production of neurotransmitters in the brain that signal the body to go to sleep.

Turkey deli slices make great additions to salads, wraps, and sandwiches. You can also roast whole turkey breasts in the oven or slow-cook them with spices and herbs. Then, serve with vegetables or sweet potato. Leaner meat is lighter than dark meat, and fresh turkey typically has more protein than turkey slices from the deli.

• Protein: 26 g per 3 oz.
• Fat: 2 g

Peanuts and Peanut Butter

Nuts are high in heart-healthy lipids, but for a leaner alternative, try peanut butter, which is just roasted peanuts devoid of oil. Peanut butter powder contains fiber, which can help you feel full, much like peanuts and peanut butter do.

Peanut butter powder can be added to yogurt with fruit and oats to create a layered parfait or blended into a smoothie for a creamy, nutty flavor.

• Protein: 8 g per 2 tablespoons
• Fat: 2 g

Cottage Cheese

Cottage cheese is a low-fat, low-calorie cheese that’s high in protein. It’s packed with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and other nutrients. Research suggests it may help with satiety, making it useful for managing hunger. You can enjoy cottage cheese with your favorite fruits or season it to make a veggie dip as an alternative to yogurt.

• Protein: 24 g per cup
• Fat: 5 g

Non-Fat Greek Yogurt

If you are a beginner or looking to boost your strength while doing parallel exercise, non-fat Greek yogurt is an ideal addition to your diet. You can mix it with berries or fruits or add it to a nutritious smoothie. Moreover, you can add your preferred herbs or spices to plain yogurt and serve it with veggies that go well with dips, such as bell peppers and carrots.

• Protein: 16 g per container
• Fat: 0.6 g

Edamame and Soya Items

If you are vegetarian and looking for an item that is rich in protein, also vegetarian, that must be onside soya or soybean. These items, such as tofu and tempeh, offer protein and minerals rich in multiple nutrients. Also, it offers many health benefits, such as reducing cholesterol levels, cardio issues, and certain types of cancer.

You can enjoy breakfast with steamed soybeans with shells, which are delicious on their own or in salads. Tofu should be drained, cubed, and pan-fried with rice or noodles and stir-fried vegetables. Slice the cooked tempeh thinly to put in wraps or sandwiches.

• Protein: 7g (edamame), 10g (tofu), 16g (tempeh) per half-cup
• Fat: 3g (edamame), 6g (tofu), 9g (tempeh)

Beans

Beans are a potent food that provides gut-friendly fiber, plant-based protein, and potential weight-control benefits. They also seem linked to reduced risk factors for heart disease or cardiovascular disease. All beans can be added to a variety of meals and are full of necessary vitamins and minerals. Incorporate kidney beans into a stew or chili recipe. You may add black beans to a morning burrito or taco salad.

• Protein: 7-8 g per 3.5 oz. canned beans 
• Fat: 1-3 g

Seitan

Seitan is a rich protein source and a plant-based food made from cooked wheat gluten. It has a delicious flavor and a chewy texture. This makes it versatile for many dishes. Simmer seitan in broth and spices for deep flavor, then add it to stews, curries, or noodle bowls. You can also bake or broil marinated seitan for a meaty texture, perfect for fajitas, kebabs, or burgers.

• Protein: 25 g per 3.5 oz
• Fat: 2 g

Eggs

Egg whites and yolks contain egg protein, which has been shown to preserve the health of skeletal muscles and lower caloric consumption during subsequent meals. The yolks of eggs are packed with fat, vitamins, and minerals. Consuming the entire egg is ideal to receive all these important nutrients.

Eggs are food protein rich, high in fat and cholesterol, yet eating them in moderation does not increase your risk of heart disease. To prepare an omelet, whisk eggs with chopped spinach or other vegetables. Alternatively, top a salad with chopped hard-boiled eggs.

The yolk and white of an egg are the two sections that contain the majority of the protein in an egg. Rich in nutrients, eggs aid in the regeneration of damaged muscles and bones.

• Protein: 6 g per large egg
• Fat: 5 g

Shrimp

Shrimp is an excellent source of protein and important nutrients like vitamin B12, phosphorus, and choline. It’s low in fat and mostly contains healthy omega-3 fats.

Shrimp can be eaten simply by pairing them with a light cocktail sauce and pre-cooked and chilled shrimp. For a hearty dinner, combine shrimp with spaghetti and spring vegetables or stir-fry them with vegetables, soy sauce, rice vinegar, and grated ginger.

• Protein: 20 g per 3.5 oz
• Fat: 0.5 g

Almonds

Almonds are a great vegan source of protein, along with other nuts and seeds.

Almonds are a good source of fiber, unsaturated fat, protein, and antioxidants. Moreover, almonds are rich in nutrition, such as vitamins like riboflavin and minerals like magnesium, which promote cognitive function and lower inflammation. They help you to protect your heart from cardiovascular disease, enhance the health of your skin, and regulate blood sugar levels.

Nut spreads like almond butter, peanut butter, or cashew butter. This might be an additional high-protein meal choice if you’d rather not grab a handful of almonds or nuts.

• Protein: 7.7 g per 3.5 oz
• Fat: 0.5 g

Kefir

Kefir is a cultured dairy product that is also known as “drinkable yogurt.” It contains probiotics, calcium, potassium, and other nutrients. It has a more tangy flavor and even more probiotics than yogurt.

Studies indicate that yogurt and kefir are excellent high-protein diets for weight loss because of their high protein content, calcium content, and other minerals. Choose organic, simple, full-fat kefir for maximum benefits, just like you would with yogurt.

• Protein: 9 g per cup
• Fat: 3 g

Tempeh

Tempeh is a highly rich meal made from fermented soybeans. It tastes like a nuttier and has a similar texture to a tofu. Moreover, it contains probiotics, antioxidants, isoflavones, manganese, copper, phosphorus, magnesium, and protein. These nutrients can help lower cholesterol, improve bone health, and balance blood sugar.

• Protein: 9 g per 1.5 oz
• Fat: 2 g

Natto

Natto is a high-protein fermented food made by soaking and steaming whole soybeans, then adding healthy bacteria. It’s packed with nutrients like protein, manganese, iron, copper, magnesium, vitamin K, and vitamin C, offering many health benefits.

• Protein: 9 g per cup 1.5 oz
• Fat: 2 g

Conclusion

Thus, you can consider all these items in your meals to maintain your balanced diet that is completely rich in protein and keeps your nutrition complete. Your body composition and metabolic health can be enhanced, and weight loss, muscle growth, and other advantages can all be obtained with a high-protein diet.

Get advice from a medical expert or qualified dietitian if you need more information on what foods to eat or the right amount of protein to consume. They are able to assist in creating a diet plan that suits your needs.

Frequently Asked Questions

Q. What is a good high-protein meal?

Ans: Lean meats like chicken, turkey, beef, and eggs are great sources of high-quality protein and an excellent meal with high protein. Also, it has essential nutrients such as iron and zinc.

Q. How can I get 100-150g of protein a day?

Ans: To get 100-150g of protein daily, include lean meats, eggs, dairy, legumes, nuts, and protein-rich grains in your meals. Consider protein shakes or bars as supplements.

Q. How do I increase protein in my diet?

Ans: You can increase protein intake by including lean meats, fish, eggs, dairy, legumes, nuts, seeds, and protein-rich grains in your meals. Consider protein supplements like shakes or bars if needed.