Protein is the essential nutrient required to the body to build muscles and sustain life. It is one of the macro nutrient other than carbohydrates and fat. The main Protein source are meat, poultry, soya, peas and beans. Each gram of protein contains four unit of calories. Protein helps to build the muscle blocks and helps to feel full. Lot of research revealed that protein has satiety effect means a high protein diet will make you feel full and also reduce hunger throughout the day. Protein after decomposing in our body releases Glucagon that helps in burning and metabolizing fat.
Protein is made up of amino acids, which are a combination of carbon, nitrogen, hydrogen, Phosphorus, oxygen and Sulphur. There are total 20 numbers of amino acids are available which are divided in two categories

• Non-Essential Amino Acids
• Essential Amino Acids

Our body itself can generate non-Essential amino acids and they are 9 in numbers e.g. Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine.

Essential amino acids cannot be generated by our body itself and they are 11 in numbers e.g. Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine and Tyrosine. To consume these essential amino acids our body is dependent on food resources.

Function of Proteins in Our Body –

• All Enzymes are Protein and works as catalyst
• Making Hormones in our body
• Help in transport of oxygen, lipids, metal ions etc.
• Defend against pathogens like antibodies
• Helps in blood clotting
• Helps in movement of chromosomes during cell division

How Much Protein?

Wonder exactly how much protein is sufficient? Well it depends on lot of the factors like age, sex, level of physical activities, fat percent and status of body. A safe level of protein ranges from 1 grams per kilogram of the body weight for a normal person and up to 2 grams per kilograms for an active athletes. So if a person is skinny he can consume 0.8 grams of protein per kilogram of his weight at minimum and 2 gram of protein per Kilogram of his weight at maximum. And If a person is overweight he should take at least 1 gram per pound of his body weight as protein also works as fat burner.

Type of Protein Foods

There are three type of protein foods area available

Complete protein Foods – Food that have all of the essential amino acids are known as complete protein food like meat, dairy and eggs.

Incomplete Protein Foods – Food that contain at least one essential amino acids are incomplete protein foods like beans, grains and peas.

Complementary Protein Foods – A combination of foods that are complementing the absence of protein with each other to make a complete protein diet are complementary protein food like whole grain bread and peanut butter and rice and beans.

Deficiency of Protein

Our body shows a number of symptoms when it lacks in protein. In addition, these early symptoms leads to major disease if not treated. Following are the symptoms that our body shows when it is protein deficit –

1. Craving for Food – If you are feeling to have snacks in between your meals more often than it is a clear sign of protein deficiency. This could happen because your diet is full of carbohydrates and sugar but it majorly lacks in protein. This type of diet could lead to high or low blood sugar problems.

2. Hair, Skin and Nail Trouble – if you are suffering from thin hair or hair loss and your epidermis skin is peeling off, these are the early symptoms of protein deficiency and you are required to fulfill that deficiency.

3. Slow Recovery from Injuries – If your wounds are recovering at a slower rate without any specific medical reason and your tissues, cells are not recovering than this is a symptom that your body does not have enough protein.

4. Fluid Retention – It is also known as edema or fluid accumulation. Protein helps to bind the internal fluids in our body and when there is deficiency of protein in your body, the fluid leaks into our tissues and you feel swelling especially in your feet and knees.

5. Getting Regularly Ill – when you are getting ill frequently or on very short events than this could be the sign that your immune system is weak. Our immune cells are made of protein and when you are lacking in it, your immune system also gets weaker making you ill frequently.

6. Brain Fatigue – This is also a sign of protein deficiency. In this situation a person counters mild or severe brain pain or headache. This happens without any warning and also affects the concentration level and the memory of the person also gets poor.

Top 10 Best Source of Protein

A variety of both Veg and Non Veg protein source are easily available around us.The good source of natural protein are Daal, dairy products like milk and yogurt, Meat, poultry, beans, peas, eggs and soya products. Apart from non-veg source chia seeds, hemp and whey are brilliant source of protein. Whey protein is the byproduct or leftover product of cheese making process. Moreover, it mostly found in the ready made protein powders.

Veg Source of Protein

1. Soya Chunks


If you are a vegetarian and want to consume an Indian vegetarian protein rich food then soya is the go to food for you. It’s extremely high in protein, so much so that it exceeds the protein content in Eggs. 100 g soybean provides 36 g of protein and fifty grams of soy protein daily can help lower cholesterol by about 3%. Along with its high protein content it’s extremely rich in Vitamin K, Riboflavin, Phosphorus, Potassium, Copper, Magnesium, Zinc, Vitamin B6, Vitamin C, Calcium and Selenium.

The nutrition facts for 3.5 ounces (100 grams) of boiled soybeans are :

  • Calories: 173
  • Water: 63%
  • Protein: 16.6 grams
  • Carbs: 9.9 grams
  • Sugar: 3 grams
  • Fiber: 6 grams
  • Fat: 9 grams
    • Saturated: 1.3 grams
    • Monounsaturated: 1.98 grams
    • Polyunsaturated: 5.06 grams
    • Omega-3: 0.6 grams
    • Omega-6: 4.47 g

Modern day health industry have now realized the effectiveness of Soya, therefore one shouldn’t be surprised to see multiple soya based protein supplements. And various soy products are available in the market such as tofu, soy milk or soy flour.

Best time to eat: Morning breakfast or lunch, avoid this at evening and night.

How to eat: Eat it without high carb roti’s or chapattis as we don’t want to give carbs to our body.

2. Cottage Cheese or Paneer 


Often overlooked as an excellent source of protein, just 1/2 cup serving of cottage cheese will give you 15 grams of protein. It is a high protein Indian food made from milk. Cottage cheese is made from the curds of pasteurized cow’s milk and can be made with various levels of milk fat, such as non-fat, reduced-fat or regular.

One cup (226 grams) of low-fat (1% milk fat) cottage cheese provides :

  • Calories: 163.
  • Protein: 28 grams.
  • Carbs: 6.1 grams.
  • Fat: 2.3 grams.
  • Phosphorus: 30% of the Reference Daily Intake (RDI).
  • Sodium: 30% of the RDI.
  • Selenium: 29% of the RDI.
  • Vitamin B12: 24% of the RDI.
  • Riboflavin: 22% of the RDI.
  • Calcium: 14% of the RDI.
  • Folate: 7% of the RDI.

Best time to Eat: Morning breakfast in form of dry paneer.

How to Eat: When consuming paneer, make sure you don’t give your body carbohydrates, this won’t serve the purpose. The reason you are consuming paneer is because you want to give your body Low carbohydrates, high fat and High protein. This simply ignites the ketosis process.

3. Greek Yogurt

Greek Yogurt

A 1/2 cup of Greek yogurt, plain or flavored, has 10 grams of protein. Strained Greek yogurt is lower in sugar than regular yogurt. Removing the whey produces a thicker, creamier yogurt with a tart taste. Many of the potential health benefits of Greek yogurt relate to its high protein content. A protein-rich diet may help reduce hunger, boost metabolism, and build muscle. Greek yogurt is an excellent source of calcium, which can help improve bone health. It also contains probiotics, which support a healthy bacterial balance in the gut.

One cup (8 grams) of Greek Yogurt provides :

  • Kilo-calories:  233
  • Protein: 11 grams
  • Carbohydrate: 47 grams
  • Sugars: 47 grams
  • Vitamin AB 29 IU
  • Vitamin B12: 2 micro gram
  • Vitamin C: 7 milligram
  • Vitamin D: 127
  • Calcium: 372 milligram

Best time to Eat: During the lunch in form of flavoured Yogurt.

How to Eat: As a breakfast or dessert bowl with banana and blueberries or as a topping for soups instead of cream or as a spread on crackers or bread instead of butter.

4. Lentils


1 cup of lentils has almost as much protein as chicken at 18 grams. Use in soups, stews or even salads. Lentils are often categorized by their color, which can range from yellow and red to green, brown or black. Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall gut function .

Here are some of the most common lentil types:

  • Brown: These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking and are great in stews.
  • Puy: These come from the French region Le Puy. They’re similar in color but about one-third of the size of green lentils and have a peppery taste.
  • Green: These can vary in size and are usually a cheaper alternative to Puy lentils in recipes.
  • Yellow and red: These lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavor.
  • Beluga: These are tiny black lentils that look almost like caviar. They make a great base for warm salads.

Though different types of lentils may vary slightly in their nutrient contents, one cup (198 grams) of cooked lentils generally provides about:

  • Calories: 230
  • Carbs: 39.9 grams
  • Protein: 17.9 grams
  • Fat: 0.8 grams
  • Fiber: 15.6 grams
  • Thiamine: 22% of the Reference Daily Intake (RDI)
  • Niacin: 10% of the RDI
  • Vitamin B6: 18% of the RDI
  • Folate: 90% of the RDI
  • Pantothenic acid: 13% of the RDI
  • Iron: 37% of the RDI
  • Magnesium: 18% of the RDI
  • Phosphorous: 36% of the RDI
  • Potassium: 21% of the RDI
  • Zinc: 17% of the RDI
  • Copper: 25% of the RDI
  • Manganese: 49% of the RDI

Best time to Eat: Eat only at lunch and avoid at night.

How to Eat: Have it as a dal for best results.

5. Chia Seeds

Chia Seeds

Chia seeds are a nutrition power house, proving 4 grams of protein in just 1 oz, while also giving you 11 grams of fibre and more calcium than 3 glasses of milk! Chia seeds contain a decent amount of protein. By weight, they’re about 14% protein, which is very high compared to most plants. Tasteless and easily absorbed by the body, they do not need to be ground like flax seeds. They have a nutty texture and are easily added to smoothies, soups, stews, or try adding 1 tbsp to everything you bake. This humble seed hosts boat loads of Omega 3 Fatty acids, Proteins, Antioxidants, Selenium, Magnesium, Phosphorus, Multivitamins and many other essential fatty acids important to keep our body in healthy state.

A one-ounce (28 grams) serving of chia seeds contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are omega-3s).
  • Calcium: 18% of the RDI.
  • Manganese: 30% of the RDI.
  • Magnesium: 30% of the RDI.
  • Phosphorus: 27% of the RDI.

Best time to Eat: Morning breakfast, Evening snacks and late evening snacks. Avoid high proteins at night.

How to Eat: Consume it in Roasted form, Overcooking ruins the nutritional content of seeds.

6. Quinoa


1 cup of cooked quinoa gives you 8 grams of complete protein. This high protein  can be a perfect choice for those who are seeking an alternatives to wheat. Quinoa is thought to help prevent a number of diseases. It is relatively high in antioxidants, compared with other grains and cereals. Quinoa has a high protein-to-carbohydrate ratio when compared with other grain products. It was proposed by NASA to be an ideal food for long duration space flights.

Quinoa is naturally gluten-free. One cup of cooked quinoa, weighing 185 grams (g), contains:

  • Calories: 222
  • Protein: 8.14 grams
  • Fiber: 5.2 grams
  • Fat: 3.55 grams in which 0.42 g is saturated
  • Carbohydrate: 39.4 grams
  • Magnesium: 30 percent recommended daily allowance (RDA)
  • Manganese: 30 percent RDA
  • Folate: 19 percent RDA
  • Phosphorous: 28 percent RDA
  • Copper: 18 percent RDA
  • Iron: 15 percent RDA
  • Zinc: 13 percent RDA
  • Potassium: 9 percent RDA

One cup also contains more than 10 percent of the RDA of the vitamins B-1, B-2, and B-6, and traces of vitamin E, B3, and calcium.

Best time to Eat: Breakfast or lunch.

How to Eat: Best results are expected when eaten by making a roti or paratha out of it.

7. Chick Peas

chick peas

Chickpeas are sometimes known as garbanzo beans. They are featured extensively in the Mediterranean diet and Middle-Eastern food. They are a good source of protein, carbohydrates, and fiber. Their nutty taste and grainy texture pairs well with several other foods and ingredients. As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Furthermore, Sprouted chickpeas are even more potent, all you need to do is soak the chickpeas and the moment you see that it’s sprouting, you can cook it.

A 1-ounce (28-gram) serving provides the following nutrients:

  • Calories: 46
  • Carbs: 8 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Folate: 12% of the RDI
  • Iron: 4% of the RDI
  • Phosphorus: 5% of the RDI
  • Copper: 5% of the RDI
  • Manganese: 14% of the RDI

Best time to eat: Morning breakfast or lunch or at evening, avoid this at night.

How to eat: Eat it without high carb roti’s, If you want chapatti with it, then try to eat quinoa or soya flour chapatti.

8. Almonds


Almonds contain healthy fats as well as omega 3s and plenty of protein.  A 1 0z serving (approx 23) almonds will give you 7 grams of protein and make for great mid day snack when you feel like chips. They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals. Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease. They are among the world’s best sources of vitamin E. they have filling effect leading to low BMI, higher life expectancy and even help to stabilise blood sugar.

Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains:

  • Fiber: 3.5 grams
  • Protein: 6 grams
  • Fat: 14 grams (9 of which are monounsaturated)
  • Vitamin E: 37% of the RDI
  • Manganese: 32% of the RDI
  • Magnesium: 20% of the RDI

They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.

Best time to Eat: Drink almond water in morning on empty stomach followed by chewing the almonds.  You can also have it in evening or before bed.

How to Eat: Eat it in uncooked form, Overcooking will ruins the nutritional contents in it.

9. Foxnuts or Makhana


Foxnut must be a part of the list of top protein rich vegetarian food in india. Roasted with a spoonful of ghee and topped with a dash of salt and pepper, crunchy makhanas taste heavenly. They are low in cholesterol, fat and sodium, making them an ideal snack for untimely hunger pangs. They are also gluten-free, protein-rich and high in carbohydrates. Makhanas are low in sodium content and high in potassium and magnesium, making them useful for people with high blood pressure. The astringent properties in fox nuts help reduce kidney problems. They have antioxidant and anti-inflammatory properties that make them excellent for reducing chronic inflammation and oxidative stress in the body. Makhanas are low glycaemic index foods, which make them good for diabetes. The calcium and iron content present in makhanas make them great for pregnant women.

  • Calories: 347 cal
  • Protein: 9.7 grams
  • Fats: 0.1 grams
  • Carbohydrates: 76.9 grams
  • Fiber: 14.5 grams
  • Sodium: 210 milligrams
  • Potassium: 500 milligrams
  • Calcium: 60 milligrams

Best time to Eat: Morning breakfast, Evening snacks and late evening snacks. But Avoid Makhanas at night.

How to Eat: Consume it in Roasted form, Overcooking ruins the nutritional content of Makhanas.

10. Green Peas

Green peas

The star of the protein rich vegetables has to be green peas. 1 cup of green peas will net you 8 grams of protein as well as loads of fibre and who doesn’t love peas. Inclusion of Green peas in your diet benefits you many way, this food comes with a perfect blend of carbs, protein and starch. And they are also quite nutritious and contain a fair amount of fiber and antioxidants. Green peas are extremely tasty and goes with pretty much all the Indian dishes. To boost the protein content, simply make a green peas sabji and have it with Quinoa or Soya roti.

A 1/2-cup  serving of peas provides the following nutrients:

  • Calories: 62
  • Carbs: 11 grams
  • Fiber: 4 grams
  • Protein: 4 grams
  • Vitamin A: 34% of the RDI
  • Vitamin K: 24% of the RDI
  • Vitamin C: 13% of the RDI
  • Thiamine: 15% of the RDI
  • Folate: 12% of the RDI
  • Manganese: 11% of the RDI
  • Iron: 7% of the RDI
  • Phosphorus: 6% of the RDI

Green peas are a very filling food, mostly due to the high amounts of protein and fiber they contain.

Best time to Eat: As your Breakfast, lunch, evening snack or even at dinner.

How to Eat: Eat it by making a Sabji along with chapatti or roti made from Barley, oats, Quinoa or Soya flour.

Non-Veg Source of Protein

1. Eggs


Eggs are one of the least expensive forms of protein and full of good quality proteins. They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients. Whole eggs are high in protein, but egg whites are almost pure protein.They are very versatile and can be included in a number of ways in daily diet. One large boiled egg contains almost no carbs and 13 g of proteins. Hard-boiled eggs are low in calories and rich in many important vitamins, minerals and nutrients. While the yolk provides nutrients, fat and protein, the white is almost exclusively protein. Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.

One large hard-boiled egg (50 grams) provides:

  • Calories: 77
  • Carbs: 0.6 grams
  • Total fat: 5.3 grams
  • Saturated fat: 1.6 grams
  • Monounsaturated fat: 2.0 grams
  • Cholesterol: 212 mg
  • Protein: 6.3 grams
  • Vitamin A: 6% of the Recommended Dietary Allowance (RDA)
  • Vitamin B2 (riboflavin): 15% of the RDA
  • Vitamin B12 (cobalamin): 9% of the RDA
  • Vitamin B5 (pantothenic acid): 7% of the RDA
  • Phosphorus: 86 mg, or 9% of the RDA
  • Selenium: 15.4 mcg, or 22% of the RDA

Best Time to Eat: During Breakfast and evening brunch

How to Eat: Eggs can be taken as hard boiled or can be mixed with milk like a shake.

2. Chicken


Chicken breast is one of the most popular cuts of chicken. It’s high in protein and low in fat, making it an excellent choice for people trying to lose weight. Chicken breast is a staple in the diets of many healthy eaters and exercisers. It’s a great source of lean protein. Dieters who eat enough protein are more likely to maintain muscle mass and preserve a healthy metabolism. Chicken breasts provide zero grams of carbohydrate, so they are a low-carb food. The estimated glycemic load of chicken breast (skinless, boneless, and raw) is zero. Since chicken breasts are so versatile they are easy to incorporate into a healthy diet.

One skinless, boneless, cooked chicken breast (172 grams) has the following nutrition breakdown:

  • Calories: 284
  • Protein: 53.4 grams
  • Carbs: 0 grams
  • Fat: 6.2 grams

A 3.5-ounce (100-gram) serving of chicken breast provides 165 calories, 31 grams of protein and 3.6 grams of fat. That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat.

Best Time to Eat: During Lunch and dinner at night.

How to Eat: Chicken can be consumed as in form of roasted or frayed as only depend on the choice.

3. Canned Tuna


Fish is a fantastic source of protein and the canned version is no exception. If fresh fish is too expensive for your budget, canned tuna is an excellent way to boost your protein intake without breaking the bank. tuna fish include its ability to reduce cardiovascular disorders, stimulate growth and development, lower blood pressure and cholesterol levels, and help in weight loss. Tuna also has the ability to boost the immune system, increase energy, aid in skin care, increase red blood cell count, and has anti-cancer properties. The taste of tuna fish makes it perfect for eating as a steak, as a spread with mayonnaise on crackers or bread, in a salad, on a sandwich, and more. It is versatile, delicious, inexpensive, and healthy.

One light tuna (85 grams) canned in water has the following nutrition breakdown:

  • Calories: 100
  • Protein: 22 grams
  • Carbs: 0 grams
  • Fat: 0.5 grams
  • Sodium: 290 milligram

Best Time to Eat: During Lunch and dinner at night.

How to Eat: Tuna can be consumed roasted or a a mid day snack.

4. Sardine


Although sardines may not be the most popular food, they are full of protein and important nutrients. One can (92 grams) of sardines contains about 23 grams of highly absorb able protein plus many other important nutrients like vitamin D and B12. Since sardines are meant to be consumed whole, bones and all, they are a great source of natural calcium as a result, sardines provide a substantial amount of calcium. Also sardines provide a substantial amount of the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

The nutritional value of sardines per 100 g, including both macronutrient and micronutrient profiles.

  • Calories: 208 kcal
  • Carbohydrate: 0 g
  • Fat: 11.5 g
  • Protein: 24.6 g
  • Vitamin B12: 149 %
  • Vitamin D: 68%
  • Vitamin B3: 26%
  • Vitamin B2: 13%
  • Vitamin E: 10%
  • Folate: 3%
  • Vitamin K: 3%
  • Vitamin A: 2%

Best Time to Eat: During Lunch and dinner at night.

How to Eat: Grill or fry whole sardines, add a squeeze of fresh lemon juice, and eat!

5. Salmons


Salmon is one of the most nutritious foods on the planet. This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It’s also tasty, versatile and widely available. Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving. Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system and skin health.

One serving of 4 Oz (124 grams) of salmon has the following nutrition breakdown:

  • Calories: 185
  • Protein: 31.7 grams
  • Carbs: 0 grams
  • Fat: 5.5 grams
  • Sodium: 107 milligram
  • Potassium: 513.36 milligram
  • Calcium: 2%

Best Time to Eat: During Lunch and dinner at night.

How to Eat: Grill or fry whole and enjoy it.

6. Pork


Pork is the meat of the domestic pig. It is often eaten unprocessed, but cured (preserved) pork products are also very common. These include smoked pork, ham, bacon, and sausages. Being high in protein and rich in many vitamins and minerals, lean pork can be an excellent addition to a healthy diet. Like all meat, pork is mostly made up of protein. The protein content of lean, cooked pork is around 26% by fresh weight. When dry, the protein content of lean pork can be as high as 89% — making it one of the richest dietary sources of protein. It contains all nine essential amino acids necessary for your body’s growth and maintenance. In fact, meat is one of the most complete dietary sources of protein. Pork chop calories can vary widely based on the preparation. And pork nutrition for other cuts varies widely as well.

A 3.5-ounce (100-gram) serving of cooked, ground pork provides the following nutrients:

  • Calories: 297
  • Water: 53%
  • Protein: 25.7 grams
  • Carbs: 0 grams
  • Sugar: 0 grams
  • Fiber: 0 grams
  • Fat: 20.8 grams

Best Time to Eat: During Lunch and dinner at night.

How to Eat: Have grilled or roasted Pork and enjoy it with your favorite beverage.

7. Jerky


Jerky is an incredibly portable protein source, plus there are tons of fancy flavors out there these days.  jerky is beef that’s had most of the fat removed and either cut into strips or chopped fine and formed into strips. The meat is then marinated or flavored with a mixture of seasonings and salt and finally, dehydrated and packaged. Beef jerky isn’t generally thought of as a health food, but it can be a good source of protein. However, it’s almost always high in sodium. One cup of beef jerky pieces has about 537 milligrams potassium, 7 milligrams zinc, but also more than 1800 milligrams sodium. Nutrition information may vary based on what’s used to flavor the beef jerky. A cup of beef jerky is also high in iron, magnesium, vitamin B12, and choline.

A large piece (20-gram) serving of jerky beef provides the following nutrients:

  • Calories: 82
  • Protein: 6.6 grams
  • Carbs: 2.2 grams
  • Sugar: 1.1 grams
  • Fiber: 0.4 grams
  • Fat: 5 grams

Best Time to Eat:You can have it during Lunch and dinner at night.

How to Eat: Curried Fried Rice with Beef Jerky is best to have.

8. White Fish

White Fish

Most frozen fish dinners are made out of whitefish, a catchall phrase for a variety of fish such as cod, hake, and whiting that are used for fish fries. But fish sticks and other frozen fish must be baked, not battered, to be healthy. The term Whitefish refers to any type of fish that has flaky white meat. It is considered to be a very popular type of seafood not only for its light flavor, but also for its nutritional properties.The first thing we have to understand about whitefish is that it is widely considered to be a perfect source of protein for anyone who is on a diet, looking to maintain their weight, or training for a certain event or body type. The biggest factor in this is that most whitefish have a very low fat content, an extremely high amount of protein., and it is full of vitamins and essential minerals. This makes it the perfect source for protein because it will help provide the body energy, while cutting down on any possible fat buildup.

A piece of 3 Oz serving of white fish provides the following nutrients:

  • Calories: 146
  • Protein: 21 g
  • Fat: 6 g
    • Saturated: 1 g
    • Monounsaturated: 2 g
    • Polyunsaturated: 2 g
  • Carbohydrate: 0 g
  • Sugar: 0 g
  • Fiber: 0 g

Best Time to Eat: During Lunch and dinner at night.

How to Eat: Grill or fry whole and enjoy it.

9. Shrimp


Shrimp is very low in calories and is great grilled, added to pasta, or as a shrimp cocktail. Plus, frozen shrimp is quick to defrost and cook, so it’s an easy protein source to always have in your kitchen. Shrimp is one of the most commonly consumed types of shellfish. It is quite nutritious and provides high amounts of certain nutrients, such as iodine, that aren’t abundant in many other foods. On the other hand, some people claim that shrimp is unhealthy due to its high cholesterol content. Shrimp is high in cholesterol, but it also contains nutrients including antioxidants and omega-3 fatty acids, which have been shown to promote heart health. Research on shrimp has also shown positive health effects. To choose high-quality shrimp, it is important to take its odor and color into consideration. To ensure you get the best quality product, purchase it from a trusted supplier.

Here is an overview of the nutrients in a 3-ounce (85-gram) serving of shrimp:

  • Calories: 84
  • Protein: 18 grams
  • Selenium: 48% of the RDI
  • Vitamin B12: 21% of the RDI
  • Iron: 15% of the RDI
  • Phosphorus: 12% of the RDI
  • Niacin: 11% of the RDI
  • Zinc: 9% of the RDI
  • Magnesium: 7% of the RDI

Best Time to Eat: During Lunch and dinner at night.

How to Eat: Boiled shrimp make a delectable main dish, served with lightly steamed fresh vegetables like peas, asparagus, artichokes, spinach or kale.

10. Mutton


Mutton, the meat from adult sheep, provides a more gamey alternative to standard beef or pork. You can use mutton as you would use pork or beef, and some options are mutton stew and roast mutton. The meat is rich in a variety of minerals and vitamins, but it contains more fat than very lean cuts of beef. In moderation, mutton can be a beneficial component in an overall healthy diet. It’s most often eaten unprocessed, but cured (smoked and salted) lamb is also common in some parts of the world. Being rich in high-quality protein and many vitamins and minerals, lamb can be an excellent component of a healthy diet. Mutton can make an important contribution to nutrient intakes in the diet. It provides a number of essential nutrients, including protein, zinc and vitamin B12.  Some of these nutrients, such as iron and zinc, are more easily absorbed from meat than alternative food sources.

A 3.5-ounce (100-gram) serving of roasted lamb provides the following nutrients:

  • Calories: 258
  • Water: 57%
  • Protein: 25.6 grams
  • Carbs: 0 grams
  • Sugar: 0 grams
  • Fiber: 0 grams
  • Fat: 16.5 grams

Best Time to Eat: You can have it during Lunch.

How to Eat: Mutton Curry or roasted mutton is best to have when it comes to taste.

Artificial Source of Protein

Protein Powder

Whey Protein Powder

Protein powder are the good alternative source of protein if you are not consuming it through natural source. They are tastier, easy to prepare and contain good amount of protein in every scoop with very less amount of carbohydrate and sugar. Protein powder are majorly prepared by whey, which is the leftover product of cheese making process. Peas and Soya is also used to make protein powder.
Not all the protein powder are good. Some of them contain unhealthy ingredients like added sugar, too many calories and chemicals toxins. While purchasing a protein powder you must check the protein quantity should be close to 24 gram with less than 5 gram of carbohydrate per scoop.
The good protein powder that are available in the market of online are Ultimate Nutrition Pro Star Whey Protein. It is best in terms of flavors, mixability, quality of protein in powder and its effect. The other option, which are as good as Ultimate Nutrition Pro Star Whey Protein, are Optimum Nutrition Gold Standard and Muscles Blaze Whey Protein