Top 10 Protein Sources for Reaching Your Target Macronutrients

Many people don't eat the recommended amount of protein per day. Sedentary men need 56 grams per day, while women need 45 grams. If you're trying to increase your muscle mass, you're going to need even more protein.

Busy lifestyles can make it difficult to meet your macronutrient needs, so make it easier on yourself. Here are some of the best sources of protein for every meal.

Eggs

This is an easy breakfast option that is packed with protein. Eggs can be eaten whole, scrambled, or fried. Eating a whole egg will give you the most protein and calcium. One large egg can have as many as 6 grams of protein.

Oats

A cup of whole-grain oats contains 11 grams of protein. In addition to protein, oats also have other essential nutrients like fibre, vitamin B1, and magnesium. Oats can even help lower your cholesterol. Most people like to eat oats in the morning in parfaits, cereal, and porridge.

Milk

Milk is an excellent source of protein that won't fill up too much space in your stomach. There are eight grams of protein in a cup. Milk is mostly made up of calcium, which promotes teeth and bone health. It also contains magnesium, vitamin D, and phosphorus.

Some studies have even shown that drinking whole milk can reduce the risk of becoming obese. You can drink it on its own or add it to a bowl of healthy, whole-grain cereal.

Turkey

Sliced turkey breast is an excellent midday meal. It contains many essential B vitamins like B3, B6, and B12. 85 grams (about two thick slices) contain 26 grams of protein. Turkey is also one of the lowest-calorie meats you can buy and has very little fat.

High-Protein Bread

A few slices of turkey can also be eaten between two pieces of whole-grain bread. Two large slices of oat bread can contain as much as 9 grams of protein per serving. Quinoa bread is also a good option, although it can be more expensive. Two slices of quinoa bread contain 10 grams of protein.

Broccoli

This vegetable is a perfect high-protein side dish to any meal. It's extremely low in calories, but high in protein. One cup of broccoli has 3 grams of protein and only around 30 calories. It's also packed with fibre, potassium, and vitamin C. You can eat it raw, cooked, or even dipped in low-calorie dressings.

Steak

Steaks contain a lot of protein and minimal fat. Steaks are different cuts of lean beef, so each one has a different amount of protein. However, you can expect to get at least 25 grams of protein from any 3-ounce serving. Steak also contains large amounts of selenium, which can help boost your immune system, and vitamin B12.

Chicken

Like turkey, chicken is one of the most popular sources of protein. A roasted chicken breast can contain up to 53 grams of calories. You can eat chicken breast with or without the skin, though the skin will make the chicken juicier.

Lentils

Chicken can also be prepared with lentils. Lentils are a legume filled with many essential minerals like copper, iron, potassium, manganese, and folate. A cup of boiled lentils has 18 grams of protein. Lentils do not have to be soaked before consumption and you can eat them uncooked.

Nuts and Seeds

These bite-sized snacks are an easy and delicious way to meet your macro goals. Peanuts have the most protein - up to 7 grams for every 28 nuts. An ounce of pumpkin seeds (around 150 pieces) contains a little over nine grams of protein.

For more information on how to meet all your macronutrient requirements, visit our blog or reach out today. You can also order any of the foods on this list directly from our mobile site.