High Protein Foods.[Part 2]
11.Hemp Seeds
When you're in desperate need of some crunch in your salad, skip the croutons and go for hemp seeds — a three-tablespoon serving dishes out 10 grams of protein. Toss them in raw, or toast on the stove beforehand to unleash a nutty aroma so they smell as good as they taste.
12.Chocolate Milk
Next time you pour the kiddos a cup, get yourself one, too. Chocolate milk serves up 8 grams of protein, one for every ounce in your glass. Opt for single-serve boxes from brands like organic valley they don't need to be refrigerated, so you can toss one in the car to down on your way to work, or sip after driving home from the gym.
13.Amaranth
Quinoa isn't the only ancient grain with a high-protein punch. In fact, when you look at the two cup for cup, amaranth actually has more — 9 grams compared to quinoa's eight. You can cook it the same exact way you would quinoa, so swap it into one of these comfort good recipes for an easy flavor switch.
14.Peas
While most veggies average between 1 to 5 grams of protein per serving, a cup of peas can contain up to 10 grams, making it one of the most important plant-based protein sources out there, says Mary Dan Eades, M.D., author of Protein Power. But that's not all: Unlike other plant sources, peas also contain high levels of glutamine, an amino acid compound that helps repair your muscles after workouts, improve digestive health, and they've even been shown to reduce sugar and alcohol cravings. In other words, start defrosting that bag in the freezer, like, right now.
15.Cottage Cheese
Cheese fans, rejoice: You don't need to make a huge sacrifice when you're trying to lose weight. With a whopping 25 grams of protein and only 200 calories in a cup, a scoop of cottage cheese makes for a filling afternoon snack. Plus, it's chock-full of casein, a dairy protein that ultimately keeps you full longer, so you won't be so tempted by that damn vending machine come 3:00 p.m.
16.Wild Salmon
Out of all the protein sources, I would put organic wild fish as the best protein choice out there," says Perlmutter. Considering a five-ounce portion packs a hefty 39 grams of protein in it, we totally get why. Not to mention it's full of omega-3 fatty acids, which help lower the risk of coronary heart disease, keep your LDL cholesterol levels in check (that's the bad kind), and reduce inflammation. While farmed salmon has a decent amount of nutrients in it, Perlmutter says it's worth getting the wild variety, which the USDA says has around 130 fewer calories per serving.
17.Eggs
But we're not just talking egg whites, people. Even though some claim there's too much cholesterol and saturated fat in the yolk, Eades points out that the yolk is exactly where you'll find tons of vitamins A, D, and E — stuff you're not going to get in the whites alone. And you can't argue with the heart healthy omega-3s, which research has shown reduces the risk of heart disease and weight problems. In other words, the whole egg is much more nutritious and contains around 6 grams of protein, so there's no need to toss any of it aside.
18.Grass-Fed Beef
Although the Paleo diet may be a bit controversial, Perlmutter says followers of the plan are definitely right about their devotion to grass-fed steak.
19.Artichokes
Okay, okay, it's not as protein-packed as, say, eating a three-ounce tenderloin. But for a plant-based protein source, it fairs pretty well. One artichoke has about 5 grams of the stuff, not to mention 11 grams of fat-blasting fiber. And Perlmutter explains that veggies like artichokes are filled with essential — yet hard to find — prebiotic fiber, which helps reduce inflammation, keeps gut bacteria in check, and satiates you for hours. So, when looking at all the nutritional bennies, it's clear that these guys are worth it.
20.Coconut
Along with 15 grams of protein — which, we might add, is pretty darn impressive for a fruit — coconut is also high in theronine, an amino acid your body uses to prevent fat buildup in the liver and speed up recovery after a butt-busting workout. Don't have an actual coconut handy (unless you're on a tropical vacay, in which case we're really jeal)? You can still reap some of the health bennies from its derivatives, like coconut flour (4 grams of protein in two tablespoons), milk (5 grams per cup) and butter (2 grams in 2 tablespoons).
