1. Eggs
Protein Content: Approximately 6 grams per egg.
Description: Eggs are a complete protein, containing all essential amino acids. They’re incredibly versatile—whether scrambled, boiled, or made into an omelette, they provide protein along with vital nutrients like B vitamins and choline, which are great for brain health.
2. Milk
Protein Content: About 3.4 grams per 100 ml.
Description: Milk is not only a great protein source but also high in calcium and vitamin D, supporting bone health. It’s an easily digestible protein, ideal for muscle repair and growth. Add it to smoothies, cereals, or just drink it plain.
3. Paneer (Indian Cottage Cheese)
Protein Content: Around 18 grams per 100 grams.
Description: Paneer is a high-protein dairy product that’s a staple in vegetarian diets. It’s also rich in calcium and healthy fats, making it great for muscle building. Paneer can be grilled, added to curries, or served in salads, making it deliciously versatile.
4. Chickpeas (Garbanzo Beans)
Protein Content: Approximately 19 grams per 100 grams.
Description: Chickpeas are packed with protein and fiber, promoting digestive health and keeping you full. Their nutty flavor works well in dishes like hummus, salads, and even roasted as a snack. They’re also high in essential minerals like iron and magnesium.
5. Lentils
Protein Content: About 9 grams per 100 grams.
Description: Lentils are a protein-packed legume that also provides fiber and iron. They’re quick to cook and can be added to soups, curries, or salads, making them a convenient way to boost protein intake, especially in vegetarian diets.
Each of these foods is packed with protein and additional health benefits, making them perfect for those looking to boost their protein intake naturally.
