Importance of Proteins

Protein should constitute 30% of your diet. They are the building blocks of life and are essential for repair and functioning of individual cells. Proteins are part of skin, hair, muscles and other organs. As mentioned in the previous posts, it is important to add protein to every meal along with good carbs and fats.

Sources of protein:

 

Vegetarian:

Beans- Pinto, Black, Kidney, Garbanzo beans, Lentils, Split Peas
Nuts- Almonds, Hazelnuts, Peanuts, Peanut and Almond butter, Sunflower seeds, Walnuts (Watch how much you eat as they are high in fats)
Eggs- Limit one egg per day as egg yolks are high in cholesterol-Replace egg yolks with egg whites for more protein
Dairy products (Use low fat versions)-Milk, Yogurt, Cheese
Tofu and other soy products
Whey protein powders

Non-vegetarian:

Turkey or chicken with the skin removed, or bison (also called buffalo meat),Lean cuts of beef or pork, such as round, top sirloin, or tenderloin (trim away any visible fat), Fish or shellfish.

Do not consume more than what you need. General rule of thumb says that body needs 0.5-0.7 g of protein per pound of mass depending on how active you are. Excess protein will be stored as fat.

Example recipes :

Peanut butter-banana sandwich, avocado-chickpea salad, lentil soups (daal), veggie-cheese sandwich, paneer curries (watch out the fat content in paneer), omlettes with additional egg white, yogurt parfait, smoothies with whey protein, roasted nuts, edamame and many more.