Protein is a word you might hear frequently when you first start exercising and eating better. Protein is what promotes cell growth, feeds your muscles by building them up and repairs damaged tissues. High-protein foods that come to mind are usually grilled chicken, grilled fish and lean-cut beef. However, there are many other sources of protein to build muscles. Below is a list of my personal favorite high-protein food sources. As a Greek girl, you’ll quickly see why I chose my selections.
Get Your Greek Yogurt On
Ranking in as my number one source of protein aside from lean meats, is Greek yogurt. How I love it, let me count the ways. Greek yogurt easily trumps regular yogurt with its 17 grams of protein and the fact that it has less carbs and sugar. It’s also chock-full of probiotics. Probiotics are good bacteria that keep your gut in check by wiping out the bad bacteria that causes nasty infections and such. They build up your immune system and help out with your digestive system, ensuring that your body is balanced and working effectively.
There is no need to take vitamin B12 supplements if you incorporate Greek yogurt into your diet. That’s one less horse pill to swallow if you rely heavily on supplementation. (Yuck). The American diet usually involves heavy sodium intake, so it helps to balance it out with potassium—and guess what Greek yogurt offers you plenty of?
Iodine and calcium are other vital nutrients your body needs. Iodine supports efficient thyroid function, which in turn helps increase your metabolism. You’ll see that your weight isn’t fluctuating ridiculously and that you’re on the fast track to greater weight loss. Calcium assists in regulating cortisol output and fat production.
To regenerate muscle tissues and repair fiber damage after a workout, mix your Greek yogurt with some granola, a banana, blueberries and some honey. You can also make delicious and nutritious smoothies with it if Greek yogurt alone isn’t exactly your cup of protein. Amino acids for days, my friends.
That’s Ok—I’ll Make Lamb
Talk about high-quality protein. A three-ounce piece of lamb contains about 21 grams of protein. Lamb’s got you covered in terms of B vitamins as it is able to give you 100 percent of your daily intake. It also contains omega 3 fatty acids, iron, zinc, thiamine, copper, manganese and selenium. It gives about 20 percent of men’s daily iron intake and about 12 percent of women’s. Because lamb is a red meat, the iron is more easily absorbed by the body. Selenium is an antioxidant that helps boost the immune system immensely. With its unsaturated fat content, also known as monosaturated fat or healthy fat, lamb can help reduce heart disease as well as cholesterol.
If you’ve ever heard of the Mediterranean diet, lamb is a major staple. I prefer to eat lamb Greek style, seasoned with oregano, extra virgin olive oil, lemon and garlic. Leg of lamb and rack of lamb are a savory favorite. Perhaps the most wonderful aspect about lamb is that it can be prepared in various ways and with different flavors.
Find Yourself in a Bowl of Lentils
One cup of lentils has about 18 grams of protein. Lentils almost look like peas or capers with their small size and green coloring. Lentil soup is low in calories, sugar, fat and sodium while it is high in potassium, folate, dietary fiber, iron, vitamin B-6 and magnesium. Its high soluble fiber content reduces blood cholesterol, lowering the risk for heart disease and strokes. Your arteries will be grateful you ate a bowl of lentils. So will your heart.
The folate found in lentils will help wipe out risk factors of heart disease by lowering homocysteine levels. The magnesium will promote greater blood flow and oxygen as well as nutrient passage throughout your body. All the fiber is going to keep you from getting constipated and help protect you from things like irritable bowel syndrome or diverticulosis. Coupled with the fiber lentils provide, complex carbohydrates work to produce slow-burning energy. The iron content will assist in oxygen transport and energy production, key for a faster and better-working metabolism. Those with diabetes either insulin-resistant or hyperglycemic, can benefit exceedingly from lentils because their soluble fiber traps carbs and stabilizes blood sugar.
Lentils are ideal for vegans and vegetarians, but you can definitely be a meat lover and still enjoy a hot steamy bowl of lentil soup. For lentil soup, I recommend adding carrots and onions to give it that extra flavor. I also personally like adding vinegar to the broth.
