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High Protein Foods with Calories: A Comprehensive Guide

As a writer who is well-versed in various industries, I understand the importance of maintaining a healthy and balanced diet. One of the key components of a healthy diet is protein, which is essential for building and repairing tissues, producing enzymes and hormones, and maintaining a healthy immune system. However, not all protein sources are created equal, and it’s important to choose high protein foods that are also rich in calories to ensure that you’re getting the most out of your diet.

In this article, I will provide a comprehensive guide to high protein foods with calories, including their nutritional benefits, recommended daily intake, and tips for incorporating them into your diet.

1. Eggs

Eggs are a versatile and affordable source of high-quality protein, with one large egg containing approximately 6 grams of protein and 78 calories. In addition to protein, eggs are also rich in vitamins and minerals such as vitamin D, choline, and selenium. Research has shown that consuming eggs as part of a balanced diet can help improve satiety, reduce inflammation, and promote healthy cholesterol levels.

Recommended daily intake: 1-2 eggs per day

Tips for incorporating into your diet: Try adding hard-boiled eggs to salads or sandwiches, or make a veggie-packed omelet for breakfast.

2. Greek Yogurt

Greek yogurt is a creamy and delicious source of protein, with one cup containing approximately 23 grams of protein and 130 calories. In addition to protein, Greek yogurt is also rich in calcium, probiotics, and vitamin B12. Research has shown that consuming Greek yogurt as part of a balanced diet can help improve gut health, reduce inflammation, and promote weight loss.

Recommended daily intake: 1-2 cups per day

Tips for incorporating into your diet: Enjoy Greek yogurt as a snack with fresh fruit or nuts, or use it as a substitute for sour cream in recipes.

3. Chicken Breast

Chicken breast is a lean and versatile source of protein, with one 3-ounce serving containing approximately 26 grams of protein and 140 calories. In addition to protein, chicken breast is also rich in vitamins and minerals such as vitamin B6, niacin, and selenium. Research has shown that consuming chicken breast as part of a balanced diet can help improve muscle mass, reduce inflammation, and promote weight loss.

Recommended daily intake: 3-4 ounces per day

Tips for incorporating into your diet: Grill or bake chicken breast and serve with roasted vegetables or a side salad.

4. Tuna

Tuna is a delicious and convenient source of protein, with one 3-ounce serving containing approximately 20 grams of protein and 100 calories. In addition to protein, tuna is also rich in omega-3 fatty acids, vitamin D, and selenium. Research has shown that consuming tuna as part of a balanced diet can help improve heart health, reduce inflammation, and promote weight loss.

Recommended daily intake: 2-3 servings per week

Tips for incorporating into your diet: Make a tuna salad with Greek yogurt and fresh herbs, or grill tuna steaks and serve with a side of quinoa.

5. Lentils

Lentils are a plant-based source of protein, with one cup cooked containing approximately 18 grams of protein and 230 calories. In addition to protein, lentils are also rich in fiber, iron, and folate. Research has shown that consuming lentils as part of a balanced diet can help improve gut health, reduce inflammation, and promote weight loss.

Recommended daily intake: 1-2 cups per week

Tips for incorporating into your diet: Make a lentil soup or stew, or add cooked lentils to salads or grain bowls.

In conclusion, incorporating high protein foods with calories into your diet is essential for maintaining a healthy and balanced lifestyle. By choosing nutrient-dense foods such as eggs, Greek yogurt, chicken breast, tuna, and lentils, you can ensure that you’re getting the most out of your diet and supporting your overall health and well-being. Remember to consult with a healthcare professional before making any significant changes to your diet or exercise routine.

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