Try natural source of Protein

Protein is one of the most important nutrients for our body. Protein rich diet helps you to lose weight and increases muscles mass.

Here are the list of few natural sources of protein that won’t break the bank


  1. Eggs

Having eggs for breakfast helps to keep hunger in check and causes you to eat fewer calories throughout a day.


  1. Plain Greek Yogurt

224gm of Greek Yogurt provides around 17 gms of proteins.


  1. Black beans

172gms of black beans contain about 15gms of protein.


  1. Cottage Cheese

210gm of full-fat cottage cheese provides over 23gms of protein and only 206calories.


  1. Lentils

One cup of lentils will give you 18gms of protein. Along with proteins, lentils will provide you fibers, iron, potassium and vitamin B.


  1. Oats

Half cup of oats will provide you 13gms of protein.

Oats are high in Vitamins, minerals and soluble fibers called beta-glucon.


  1. Amaranth

Abundant in north India, they are protein packed, gluten free grains. One cup of amaranth will provide you over 9gms of proteins. They are great source of folate, manganese, magnesium, phosphorus and iron.


  1. Milk

One cup of milk contain over 8gms of highly absorbable protein. Milk being the complete food contains loads of Vitamins, minerals, calcium and phosphorus.


  1. Almonds

6gms of almonds will give you 161gm of protein.

They are rich in fibers, Vitamin E, manganese and magnesium.


  1. Chicken breast

One roasted chicken breast without skin contains 53gms of protein.


  1. Tuna Fish

A cup of Tuna fish contains 39gm of protein. It also contains a descent amount of Omega-3 fats.


  1. Shrimp fish

85 gms of Shrimp fish contains 18gms of protein. It is also rich in Omega-3 fat.



Shikha Aakash

Shikha is an decorated Software Engineer with 5+ years of experience in the tech industry. She is also a part-time IAS aspirant trying fighting to fulfill her dreams. Her preparation efforts make her a keen observer and a clear thinker. She uses her columns usually to express her opinions about her observations of the world and raises important questions.

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