To Gain Muscle
1) Grass-fed beef
Although Grass-fed beef is dearer to your hip pocket, Grass-fed beef is leaner and has fewer calories when compared with conventional meat. It also helps reduce the risk of heart disease because of the higher levels of omega 3 fatty acids.
2) Bison
Bison meat has fewer calories and half the fat of red meat and as a result, it is starting to gain more popularity. It also contains a full day’s recommended vitamin B-12 intake helping to boost energy. It is also free of hormones and pollutants because Bison is naturally grass-fed.
3) Chicken
Although cooked chicken breast has a bad reputation for being bland, a 3oz serving contains more than half of the daily recommended intake of protein. This serving size of 3oz contains 26 grams of protein. Tip: If you find it too bland, try livening things up with chicken recipes online.
4) Turkey
Often seen as a substitute for reading meat, turkey is rich in DHA omega -3 acids. These boost brain function, prevent fat cells from increasing in size and improve your mood. Try to stay away from dark meat as it contains too much fat, and instead stick to white meat.
5) Shelled Pumpkin Seeds
Pumpkin seeds keep you feeling full for longer and are a good source of protein, fiber, and healthy fats. They are also good energy sources containing magnesium, phosphorus, manganese, and zinc. Try adding them to rice dishes or salads or even eating them raw.
6) Tempeh
Tempeh contains 50% more protein than tofu because it is made from soybeans as opposed to soy milk. It is closer to being a whole food because of this.
To Lose Weight
7) Halibut
According to an Australian study called “The Satiety Index of Common Foods” halibut is one of the highest-ranking foods to keep you feeling full and satisfied for longer. It is second only to boiled potatoes.
8) Ostrich
Ostrich meat has less fat when compared to chicken or turkey and because it is technically red meat it has the rich taste of beef. It helps you burn fat because it contains choline a nutrient has aids fat loss. It also contains 200% of the daily recommended intake of vitamin B-12.
9) Pork
Pork can be a healthy option if you select the right cut. Pork tenderloin is your best option as it contains slightly less fat than a skinless chicken breast. It also contains choline which is a nutrient that aids in burning fat.
10) Wild Salmon
Eating wild salmon is one of the best proteins for weight loss. Although this oily fish has a high calorie and fat content lowers your insulin levels and reduces inflammation in your body. When choosing what type of salmon to eat make sure you choose wild over farmed. Wild salmon is leaner.
11) Light Canned Tuna
Light canned tuna is a very affordable source of protein and contains DHA omega 3 fatty acids. These help down-regulate fat genes in your body. Canned chunk light tuna has the lowest mercury content and is your best option for tuna.
12) Eggs
Each egg contains 7 grams of protein and is one of the cheapest, versatile and easiest ways to get your protein intake. They contain iron, amino acids, and antioxidants making them great for your health. If you want eggs that are free of hormones, antibiotics and vaccines try looking for organic eggs.
13) Spinach
A cup of spinach has nearly the same amount of protein as an egg and half the calories. It also contains antioxidants, folate, and Vitamin A and C. Tip: Instead of eating your spinach raw, steam it to retain the vitamins contained in it.
14) 1% Organic, Grass-Fed Milk
Organic Grass-fed milk does not contain any antibiotics and hormones because grass-fed cows that produce the milk are not fed these things. It also contains higher levels of CLA (conjugated linoleic acid) when compared with grain-fed and corn-fed cows. CLA has a host of health benefits including inflammatory and immune system support, improved blood sugar regulation, reduced risk of heart attack, and reduced body fat.
15) Guava
Guava is a fruit that contains the highest amount of protein among its counterparts. It also has 600% of your daily intake of vitamin C per cup and is a good source of fiber. 16) Chia SeedsChia seeds are one of the most highly concentrated sources of omega 3 fatty acids. Compared to salmon it is also a much more convenient option to eat too. It can be sprinkled into salads, smoothies, even desserts, and pancakes.
17) Vegan Protein Powder
People that eat higher amounts of vegetable protein are less likely to be at risk of metabolic syndrome. This syndrome causes obesity, high cholesterol, and blood sugar. Supplementing with a vegetable protein will help keep weight off.
18) Spirulina
This blue-green algae contains 60 percent protein and can be bought in a dried powder form, tablets, or flakes. It can be converted directly into muscle tissue since it is a complete protein. It also contains vitamin b-12.
19) Unsweetened Cocoa Powder
It isn’t just for flavor! Mix some into a smoothie for a gram of protein per 12 calories, and 4 grams of fiber. The muscle-making mineral manganese is also contained in cocoa powder.
To Beat the 3PM slump
20) Peanut Butter
Peanuts can prevent coronary artery and cardiovascular disease and contains healthy fats and muscle-building protein. Tip: avoid the peanut butter that contains hydrogenated oils is unsalted and contain no added sugar.
21) 2% Greek Yogurt
Yogurt contains protein and probiotics which help speed up your metabolism and improves your immune system. This will help you with your weight loss goals. Tip: Avoid yogurts that contain added sugar.
22) Almonds
Rich in the amino acid L-arginine, Almonds can help you burn fat and carbs during a workout. As a tip eat them before your workout for the best effect.
To Stop Late-Night Snacking
23) Avocados
Often called an ‘essential superfood’ avocados contain protein as well as healthy monounsaturated fats. Use avocados to keep you satisfied and healthy at the same time.
24) Mushrooms
Mushrooms contain 4 grams of protein per serving at less than 40 calories. They also help with muscle function because they contain a mineral called selenium. Tip: Try Portabella mushrooms.
25) Chickpea Pasta
Banza pasta made with chickpeas will get you 14 grams of protein per serving. It will also contain 8 grams of fiber and half the carbohydrates of your regular pasta dish.
26) Beans
Beans contain proteins, vitamins, antioxidants, and minerals that are beneficial for your heart, brain, and muscles. They also help you to feel fuller as they take longer to digest helping you put off any feelings of food deprivation.
27) Black Rice
Black rice is becoming increasingly popular and this is because it contains higher protein and fiber in comparison to brown rice.
28) Pistachios
Pistachios are a great high-protein snack, just like many other types of nuts. However, it does have additional benefits such as helping with your metabolism, dropping cholesterol and improving blood sugar.
29) Hummus
Hummus is made from chickpeas and olive oil and contains a gram of protein per 36 calories. Tip: Use hummus as a dip for your chips.
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