We all know how consume protein is important in the quest for ultimate body! Protein helps us build muscle, then it must be consumed.
But now, came at a time, eating chicken breast, minced meat or tuna every day is difficult! There are other protein-rich foods that will help you achieve your goals as well and bring a little fun at your meals, as to last in this sport, it is necessary to combine passion and pleasure, otherwise we risk abandoning quickly or easily to crack a cheat meal!
Let's go!
1 - Eggs
Protein: 6g per egg
The eggs are just perfect for our muscles.
Particuloeufsièrement with their biological value (biological value is a measure of the proportion of this protein which is incorporated into the body proteins) high thanks to their high levels of amino acids
2 - The cottage cheese
Protein: 12g to 100g
Cottage cheese contains mainly casein (protein which slowly releases its amino acids). It's a perfect snack, especially before sleeping. (Be careful though to its high sodium content)
3 - semi-skimmed milk
Protein: 8g in a large glass (3 - 3.5g in 100 ml)
The milk is a safe bet for quality proteins with a biological value almost as high as that of eggs! A glass of skim milk-half will bring you quality proteins, and lipids contained will help you absorb nutrients such as vitamin D.
4 - Soy milk
Protein: 4g in 100ml
If you have trouble with lactose, choose soy milk! A large glass of soy milk will bring 8g of protein, it is not nothing! In addition to not contain lactose, soy milk can become your new friend to eat your oatmeal in the morning (with a bit of cinnamon and honey)!
Warning: When selecting your soy milk, look for those that have "no added sugar"
5 - Beef Steak
Protein: 23g to 100g
Choose the leanest parts of the beef to have quality protein and low bad fat!
6 - pork chops
Protein: 26g to 100g
pork chop 1And so, more than 25g of protein in 100g pork chops! If you master cooking, in addition to quality proteins, you will have a great taste!
7 - Chicken breast
Protein: 24g to 100g
This ally bodybuilders is not for nothing! One of the most lean meats, a very good source of protein, in quality and quantity! It must be always present in your shopping cart!
8 - White or turkey escalope
Protein: 24g to 100g
As for chicken, turkey provides excellent protein while being very thin!
Always rinse your meat before you cook them all the same
9 - Beefburger mg 5%
Protein: 18g to 100g
Use hamburgers mg 5% provides just enough fat to make your homemade burger is not completely dry! Besides a good source of protein, the red meat also contains a small amount of creatine ("Holy shit creatine!" No it is not a doping product!)
10 - Thon
Protein: 25g to 100g
This protein-rich fish will fill your needs!
You can opt for raw tuna with a little salt soy sauce or canned tuna in a nice salad with a little lawyer! Daymm! It also has a recipe: half cooked tuna to the Japanese! Delicious!
11 - Hake - tilapia
Protein: 18g for Colin, 20g for tilapia
These are two white fish that can be associated. Very simple to cook and digest, very low in fat, they are good allies for lean muscle gain!
12 - Shrimps
Protein: 20g to 100g
Shrimp, in addition to being delicious, are a very good source of protein. It is a very thin crustacean, no fat, no carbohydrate, as proteins.
You can also achieve excellent recipes with this food often forgotten! Mix your raw shrimp a few egg yolks and wheat germ, put it all in a pan and enjoy the crispy dough with sweet shrimp! Daym!
13 - Salmon
Protein: 23g to 100g
only salmon has excellent taste, raw or cooked, but it contains almost 25g of protein in 100g! In addition to this you will have a good amount of omega 3!
14 - Anchovies
Protein: 24g to 100g
These tiny fish contain 24g of protein in 100g! Thanks to their small size, they do not accumulate toxins, are really excellent sources of protein.
Tip: To reduce salt, let stand in water for 30 minutes.
15 - Sardines
Protein: 21g to 100g
In addition to offering 21g of quality protein, sardines contain omega 3 and vitamin D! Perfect to boost testosterone production!
16 - The cheese 0%
Protein: 8g in 100g
Cottage cheese you book 8g of quality protein, composed essentially of casein, ideal before bedtime or as a snack in the middle of the day!
17 - White beans
Protein: Sec - 20g in 100g / Cooked - 9g in 100g
White beans are a protein source whose price is very low, which makes it very interesting. In addition to a good amount of protein, they offer you an excellent amount of fiber! Be in any case patients for cooking! You can also opt for black beans are also rich in protein and taste delicious!
18 - Dried lentils
Protein: Sec - 25g in 100g / Cooked - 8g
Just as white beans, dry lentils are a good source of protein but also fiber! Cooking is becoming less slow and very affordable price! So go for it!
19 - The bacon
Protein: 20g to 100g
When you buy bacon, take your time to choose one that contains less fat, it exists! You will have the great taste of bacon while having a good source of protein! Daym!
20 - Dried meat
Protein: 25-35g in 100g
You are in all supermarkets, dried meat of the Alps, beef nuts, jerky or meat Graubünden! They are all very high in protein. Be careful though to their very high salt content (there is always a catch!)
21 - Peanut butter
Protein: 25g to 100g
love it for its taste, texture, smell! It is also high in protein! Be careful even as it contains 50g of fat in 100g.
22 - The nut mixture
Protein: 26g to 100g
The nut mixture is a great snack! It contains very bpm_mixednutsonnes protein, and good fat! You find in all stores!
23 - Tofu
Protein: 12g to 100g
A little tofu does not harm you! Especially if you opt for organic tofu, it will be very rich in omega 3! With a little olive oil into a good salad is delicious!
24 - Protein powder
Protein: 20 - 25g per scoop
No introduction to the protein powder are simply one of the best sources of protein, with a higher biological value than eggs! This is serious!
25 - Peas
Protein: 7g in 100g
Peas are petis the food to always have in your freezer! With 7g of protein in 100 g, you will always be a very good source of protein and fiber!
26 - The wheat germ
Protein: 26g to 100g
You can use them to boost your protein intake in your various dishes, pancakes and even your protein shakes!
Tip: Wheat germs retain their quality when they are kept cool!
27 - Quinoa
Protein: 13g to 100g
And yes, 13g of protein in 100g! And to think that there are Spaghetti Quinoa! It also has a recipe for that!
Protein Recipe: Creamy Chicken Pasta with avocado
28 - The wholewheat pasta
Protein: 12g to 100g
Like quinoa, wholewheat pasta contiennet plenty of protein and fiber! Good choice!
29 - low fat Greek yogurt
Protein: 8g in 100g
Here you have an excellent source of casein and lipid 0 5g carbohydrates in 100g! As against it is hard to find except at Marks & Spencer! So go for it!
Tip: If you have trouble eating tuna, put it in Greek yogurt with a little spice, enjoy!
30 - Oatmeal flakes
Protein: 11g to 100g
No need to introduce this extraordinary food. High protein (plant), rich in fiber, complex carbohydrates, in short, this is it!
But now, came at a time, eating chicken breast, minced meat or tuna every day is difficult! There are other protein-rich foods that will help you achieve your goals as well and bring a little fun at your meals, as to last in this sport, it is necessary to combine passion and pleasure, otherwise we risk abandoning quickly or easily to crack a cheat meal!
Let's go!
1 - Eggs
Protein: 6g per egg
The eggs are just perfect for our muscles.
Particuloeufsièrement with their biological value (biological value is a measure of the proportion of this protein which is incorporated into the body proteins) high thanks to their high levels of amino acids
2 - The cottage cheese
Protein: 12g to 100g
Cottage cheese contains mainly casein (protein which slowly releases its amino acids). It's a perfect snack, especially before sleeping. (Be careful though to its high sodium content)
3 - semi-skimmed milk
Protein: 8g in a large glass (3 - 3.5g in 100 ml)
The milk is a safe bet for quality proteins with a biological value almost as high as that of eggs! A glass of skim milk-half will bring you quality proteins, and lipids contained will help you absorb nutrients such as vitamin D.
4 - Soy milk
Protein: 4g in 100ml
If you have trouble with lactose, choose soy milk! A large glass of soy milk will bring 8g of protein, it is not nothing! In addition to not contain lactose, soy milk can become your new friend to eat your oatmeal in the morning (with a bit of cinnamon and honey)!
Warning: When selecting your soy milk, look for those that have "no added sugar"
5 - Beef Steak
Protein: 23g to 100g
Choose the leanest parts of the beef to have quality protein and low bad fat!
6 - pork chops
Protein: 26g to 100g
pork chop 1And so, more than 25g of protein in 100g pork chops! If you master cooking, in addition to quality proteins, you will have a great taste!
7 - Chicken breast
Protein: 24g to 100g
This ally bodybuilders is not for nothing! One of the most lean meats, a very good source of protein, in quality and quantity! It must be always present in your shopping cart!
8 - White or turkey escalope
Protein: 24g to 100g
As for chicken, turkey provides excellent protein while being very thin!
Always rinse your meat before you cook them all the same
9 - Beefburger mg 5%
Protein: 18g to 100g
Use hamburgers mg 5% provides just enough fat to make your homemade burger is not completely dry! Besides a good source of protein, the red meat also contains a small amount of creatine ("Holy shit creatine!" No it is not a doping product!)
10 - Thon
Protein: 25g to 100g
This protein-rich fish will fill your needs!
You can opt for raw tuna with a little salt soy sauce or canned tuna in a nice salad with a little lawyer! Daymm! It also has a recipe: half cooked tuna to the Japanese! Delicious!
11 - Hake - tilapia
Protein: 18g for Colin, 20g for tilapia
These are two white fish that can be associated. Very simple to cook and digest, very low in fat, they are good allies for lean muscle gain!
12 - Shrimps
Protein: 20g to 100g
Shrimp, in addition to being delicious, are a very good source of protein. It is a very thin crustacean, no fat, no carbohydrate, as proteins.
You can also achieve excellent recipes with this food often forgotten! Mix your raw shrimp a few egg yolks and wheat germ, put it all in a pan and enjoy the crispy dough with sweet shrimp! Daym!
13 - Salmon
Protein: 23g to 100g
only salmon has excellent taste, raw or cooked, but it contains almost 25g of protein in 100g! In addition to this you will have a good amount of omega 3!
14 - Anchovies
Protein: 24g to 100g
These tiny fish contain 24g of protein in 100g! Thanks to their small size, they do not accumulate toxins, are really excellent sources of protein.
Tip: To reduce salt, let stand in water for 30 minutes.
15 - Sardines
Protein: 21g to 100g
In addition to offering 21g of quality protein, sardines contain omega 3 and vitamin D! Perfect to boost testosterone production!
16 - The cheese 0%
Protein: 8g in 100g
Cottage cheese you book 8g of quality protein, composed essentially of casein, ideal before bedtime or as a snack in the middle of the day!
17 - White beans
Protein: Sec - 20g in 100g / Cooked - 9g in 100g
White beans are a protein source whose price is very low, which makes it very interesting. In addition to a good amount of protein, they offer you an excellent amount of fiber! Be in any case patients for cooking! You can also opt for black beans are also rich in protein and taste delicious!
18 - Dried lentils
Protein: Sec - 25g in 100g / Cooked - 8g
Just as white beans, dry lentils are a good source of protein but also fiber! Cooking is becoming less slow and very affordable price! So go for it!
19 - The bacon
Protein: 20g to 100g
When you buy bacon, take your time to choose one that contains less fat, it exists! You will have the great taste of bacon while having a good source of protein! Daym!
20 - Dried meat
Protein: 25-35g in 100g
You are in all supermarkets, dried meat of the Alps, beef nuts, jerky or meat Graubünden! They are all very high in protein. Be careful though to their very high salt content (there is always a catch!)
21 - Peanut butter
Protein: 25g to 100g
love it for its taste, texture, smell! It is also high in protein! Be careful even as it contains 50g of fat in 100g.
22 - The nut mixture
Protein: 26g to 100g
The nut mixture is a great snack! It contains very bpm_mixednutsonnes protein, and good fat! You find in all stores!
23 - Tofu
Protein: 12g to 100g
A little tofu does not harm you! Especially if you opt for organic tofu, it will be very rich in omega 3! With a little olive oil into a good salad is delicious!
24 - Protein powder
Protein: 20 - 25g per scoop
No introduction to the protein powder are simply one of the best sources of protein, with a higher biological value than eggs! This is serious!
25 - Peas
Protein: 7g in 100g
Peas are petis the food to always have in your freezer! With 7g of protein in 100 g, you will always be a very good source of protein and fiber!
26 - The wheat germ
Protein: 26g to 100g
You can use them to boost your protein intake in your various dishes, pancakes and even your protein shakes!
Tip: Wheat germs retain their quality when they are kept cool!
27 - Quinoa
Protein: 13g to 100g
And yes, 13g of protein in 100g! And to think that there are Spaghetti Quinoa! It also has a recipe for that!
Protein Recipe: Creamy Chicken Pasta with avocado
28 - The wholewheat pasta
Protein: 12g to 100g
Like quinoa, wholewheat pasta contiennet plenty of protein and fiber! Good choice!
29 - low fat Greek yogurt
Protein: 8g in 100g
Here you have an excellent source of casein and lipid 0 5g carbohydrates in 100g! As against it is hard to find except at Marks & Spencer! So go for it!
Tip: If you have trouble eating tuna, put it in Greek yogurt with a little spice, enjoy!
30 - Oatmeal flakes
Protein: 11g to 100g
No need to introduce this extraordinary food. High protein (plant), rich in fiber, complex carbohydrates, in short, this is it!
