When it comes to nutrition, having a high protein diet is the undisputed champion of performance, recovery, and just generally feeling your best. But what you may not know is that a high-protein diet is also an essential weight management tool.
Why? Let's break it down.
In essence, weight management comes down to a balance of input and output; meaning that the number of calories that you eat has to correspond to your energetic output.
While generally being denser in nutrients, high protein foods help boost your metabolism by simply making your body work harder to digest them compared to fat or carbs. They are also more satiating, allowing you to feel fuller for longer, while also preventing muscle loss in periods of caloric deficit. Because of this, you're able to enjoy more food while still losing weight.
A bonus is that there are so many high-protein foods that taste great, so you won't have to go without delicious food when trying to manage or lose weight!
In this article, we provide you with some ideas of great-tasting, high-protein ingredients for nourishing and satisfying meals.
Eating a variety of fish offers not only great sources of lean protein but also a host of other nutritional benefits – all while tasting great!
Whitefish is a lean protein source with plenty of bio-available nutrients per serving. When cooked, they provide around 3 grams of fat, 20–25 grams of protein, and 85–130 calories per 100 grams. Examples of lean white fish include cod, haddock, grouper, halibut, tilapia, and bass. Dark-skinned oily fish, such as salmon, are also an excellent choice, boasting around 20 grams of high-quality protein per 100 grams cooked.
On a plate with some steamed greens and brown rice, you have a high protein meal that ticks all your nutritional boxes!
2. Greek yoghurt
Naturally low in fat, carbs and sugar, Greek yoghurt is a low-calorie food that's high in protein. With approximately 5.7g of protein per 100g, Standard Greek yoghurt is a good source of bio-available protein that is rich in probiotics to fortify immunity and digestive health, providing good bacteria for a healthy gut biome.
Containing a trifecta of protein, fibre, and healthy fats, pistachios are a highly satiating snack that boasts a whopping six grams of protein per 32-gram serve (quarter cup).
Pistachios contain all nine essential amino acids that the body cannot make on its own, making them one of the highest protein nuts and a plant-based source of complete protein.
4. Egg whites
Egg whites are a popular choice when it comes to managing weight with a high protein diet, and for good reason! By opting for just the egg whites rather than the egg in its entirety, you're able to cut down on a significant amount of calories (around 50cals) while maintaining the bulk of the protein content (losing only 2g of protein).
This makes egg whites a solid option for adding a boost of protein; providing ideal satiation and cutting down on calories. Try substituting egg whites in omelette, scramble, smoothies or shakes!
5. Almond butter
Of all kinds of nut butter, almond butter provides one of the most significant quantities of protein while also being a great source of monounsaturated fat, vitamins E, and fibre.
High-quality almond butter will have less than 3 grams of sugar and around 6-7 grams of protein per serving, so be sure to check the label when shopping. Almond butter is highly satiating and is a fantastic substitute for peanut butter or cashew butter in recipes.
Super nutritious and versatile, tofu is a plant-based staple that provides 22g of complete protein per 60-gram serve (firm, half cup). Because it picks up the flavour of whatever it's cooked with, it’s super versatile! Plus, its high fibre content assists weight management by keeping you fuller for longer.
Along with tofu, soy-based proteins such as edamame, miso, and tempeh are highly fibrous and dense in protein, making them great options when it comes to managing weight.
7. CMBT Reload
Made from a 100% organic and natural plant-based protein blend, CMBT Reload is an extremely high-quality and bioavailable protein powder with added nutrients to support gut health, reduce inflammation and boost hydration!
Naturally low in calories, while containing all the essential aminos, vitamins, minerals and anti-inflammatories, it's the perfect option for filling dietary gaps during weight management.
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