Low-fat protein foods are always the foods we need and are good for our health, especially those who work out.
However, most of these foods are often quite expensive outside the supermarket, and we are not easily accessible, or only easily accessible to some people with good incomes.
However, high-cost foods don't need to be high in protein and low in fat.
Most of us are only concerned with food that satisfies our palate and does not care about the health benefits, ignoring or underestimating the importance of protein-rich foods.
Protein is essential for health, especially for bodybuilders looking for muscle-building foods for the whole body.
BellyFatZone invites you to consult the protein foods that are low in fat, low in calories you should eat.
47 protein-rich foods that are best for bodybuilders, providing nutrients for fast muscle growth.
View more: Top Best Protein Powders 2020
A. Protein-rich food group: Vegetables
1. Broccoli
It is a protein supplement that is low in calories and very suitable for building an effective diet.
Every 100g of broccoli makes up about 2.8g to 3g of protein and some vitamins C, K, and potassium to help prevent oxidation, cancer, osteoarthritis, detox, as well as excellent support for weight loss.
2. Asparagus
In 100g, asparagus contains up to 2.2g of protein, high in nutrients and fiber, and low in sodium.
Asparagus also contains many different nutrients such as folic acid, fiber, potassium, vitamins A, C, and B6. It does not contain fat and cholesterol, thereby speeding up metabolism and burning fat to lose weight.
3. Spinach (spinach or spinach)
Adding a low-fat protein supplement is very good for those who want to lose weight beautiful skin.
100g of spinach, there are up to 3g of protein with lots of vitamins A, E, D, omega-3, and some other minerals beneficial to health.
When you choose the method of eating vegetables to lose weight, it is indispensable.
4. Vegetables
As a protein-rich food that not only helps with weight loss but also helps to cool the body, cook a delicious and nutritious vegetable broth, and be afraid to try it.
Moreover, vegetables are also a protein supplement. In 100g of vegetables, accounting for 3g of Protein.
5. Jute vegetables
Each 100g of jute vegetables contains 2.8 to 3g of protein, which helps laxative, good digestion, and cardiovascular support.
Besides this, food also has many vitamins and minerals to help heat, burn fat very well.
6. Pumpkin Vegetables
Add a vegetable that both helps beautify the skin but also effectively reduces weight. In 100g, pumpkin seeds contain 2.7g of protein, fiber, which helps reduce fat and prevent constipation.
Pumpkin is a vegetable that gym people should add to their meals.
7. Morning glory
Add a cheap and easy-to-find protein-rich food that everyone can add to their weight loss menu.
Every 100g contains up to 3.2g of protein to help cool down extremely. Besides, it contains fiber content, helps to fill quickly, prevents fat accumulation, reduces fat.
Should choose clean and good spinach. Otherwise, it will affect health.
8. Mushrooms
In 100g, mushrooms contain 14g Protein, low fat, low calories, and many other minerals and vitamins; Help strengthen the resistance, protect the liver.
View: How to Use Whey Protein Powder to Gain Muscle?
B. Protein-rich food group: Legumes
1. Soy
100g of soybeans contain up to 36g of protein and amino acids so that soybeans can replace meat, fish extremely well.
It helps fight to age, beautifies the skin, and is also very effective, preventing obesity, balanced physique.
If it is roasted soybean, it contains 15g of protein, suitable for breakfast or snack.
2. Lentils
The next protein supplement is lentils. When cooked, 170g of lentils provides up to 18g of Protein.
3. Green beans
100g of green beans contains 23g of protein, which helps prevent heart disease, cure gout, reduces breast cancer, and boosts the immune system extremely well.
Besides, mung beans are also a high-protein protein food that is good for gym people.
4. Red beans
100g of red beans contain up to 22g of protein, and a lot of vitamins B1, B2, B6, and many minerals are foods that help cool and lose weight effectively.
5. Black beans
100g of black beans contain up to 24g of protein, which slows down the aging process, purifying the body.
6. Peas
Protein food group and extremely good for those who want to increase muscle when exercising. 100g of peas contains up to 21.8g of Protein. Folic acid and fiber help burn fat, effectively lose weight.
7. Peanuts (peanuts)
In 100g, peanuts contain about 27-28g of protein, which helps support blood circulation, increase memory, reduce cholesterol, lose weight. 2 tablespoons of peanut butter will provide 8 grams of protein.
8. Cicadas
It helps control sugar levels, boost metabolism, keep the heart-healthy. In 100g, beans contain 5g of protein and many vitamins B1, B2, C, and iron, low in fat and without cholesterol.
C. High Protein Foods: Meat
1. Duck meat
100g of duck meat contains up to 18 or 19g of Protein and many nutrient contents such as vitamins A, D, E, calcium, … have the ability to clear heat, detoxify, burn fat excessively good for people who want to lose weight.
2. Goose meat
100g of Goose meat contains 25-26g of protein and many nutrients such as iron, vitamin A, E, B1, calcium… This is a protein supplement to help lose weight.
3. Lamb
As a protein-containing food, lamb has many other nutrients such as A, B1, B2, B6, C, E, …
100g of lamb contains 17g of protein, zinc, and vitamin B2 to help reduce cholesterol, lose weight, burn belly fat, thighs.
4. Lean pork
100g of pork will contain up to 27g of protein and many other nutrients suitable for weight loss and good for those who exercise.
5. Beef
Beef can be a very healthy food that contains a lot of protein and several other essential nutrients.
100g of beef contains 28-29g of Protein with vitamins B6, B12, iron, zinc, …
6. Turkey meat
Turkey is the best source of animal protein, which weight loss should not be overlooked.
Every 100g turkey breast will contain up to 22.3 g of protein, and some other essential nutrients are perfect for the body.
7. Chicken breast
Adding a protein supplement, healthy nutrition should be included in the menu for people losing weight.
From 95-100g of chicken breast, there will be 20-24g of protein and only 1g of fat, so chicken helps provide the necessary nutrients and calories without threatening your weight.
Chicken thighs contain only about 9g of protein, rich in omega-3 fatty acids, vitamins A, B3, and B6, …
D. Foods containing a lot of Protein: Fish and seafood
1. Tuna
A 100g fillet of tuna fillet contains about 26g of protein, the richest protein in fish; it also contains essential nutrients and fatty acids, omega-3 for brain and vision development.
2. Salmon
In 100g of salmon, it contains about 18.5 g of Protein.
Salmon is also a high-protein food combined with Omega-3 antioxidants, which positively impact weight loss and fat burning.
A meal of salmon mixed salad and many colorful vegetables brings appetite and provides full of protein and necessary fat.
3. Sardines
In 100g, sardines contain 24,6g of protein and essential minerals and vitamins that are very good for health, like vitamin A, calcium,…
Not only does it help in weight loss, but sardines are also a protein supplement that helps strengthen bones, boosts the immune system,
4. Shrimp
This is probably a high-protein food that is low in fat and low in calories, which is great for weight loss.
In 100g, shrimp contain up to 18.4g of protein and 200mg of calcium, and many omega-3 fatty acids have the antioxidant capacity, improve health.
Shrimp should be processed by steaming, boiling, baking, or cooking soup to retain the most nutritional value and not to raise bad cholesterol that affects the body.
E. Protein supplement foods: Fruits, fruits
1. Avocado
In 100g of avocado, it contains 2g of protein, 26% of vitamin K, 20% of folate, and some vitamins B5, B6, C, E, and potassium, and some natural minerals good for health.
Avocado also has the ability to control weight, prevent cancer, maintain healthy skin and safely lose weight.
2. Guava
In 100g, guava contains 2.6g of Protein; Works to improve the immune system, perfect for the digestive system, treat diabetes, lose weight, filter, and detoxify from the body.
3. Mulberry
Adding a protein-rich food that not everyone knows is mulberry. Every 100g of mulberry makes up 1.4g of Protein.
4. Apricots
100g of dried apricot contains 4,6g of Protein. Ability to brighten eyes, smooth skin, treat acne, and lose weight safely.
5. Pomegranate
Protein-rich foods should contain about 1.7g of protein per 100g, effective in protecting and restoring the liver. Also, foods rich in vitamin C help to lose weight effectively.
6. Kumquat (choke)
100g of kumquat contains 1.9g of Protein with some other nutritional ingredients such as vitamin C, iron. It is a protein-rich food that helps you lose weight effectively.
7. Passion fruit
A very healthy fruit because it contains many essential vitamins, it is also a cheap protein-rich food to support weight loss.
8. Jackfruit
In 100g, jackfruit contains 1.7g of protein, has a sweet taste, lots of vitamin C, and necessary nutrients for the body.
Jackfruit does not contain any saturated fat or starch at all, so you can rest assured to lose weight in this fruit.
9. Bananas
Not only good for digestion but also helps to lose weight effectively; it is a cheap protein supplement. Every 100g of banana has about 5g of Protein.
10. Dates
Every 100 grams of dates makes up about 1.8 grams of Protein. It is a healthy food rich in low-calorie protein, does not make you fat.
Some other protein-rich foods
1. Eggs
As a cheap protein-rich food, eggs help keep blood sugar levels stable and control sugar cravings.
Why say eggs are functional foods? Protein because a large egg has about 6g of Protein. Egg yolks are especially beneficial because they contain more vitamins A, D, E, and choline, essential for metabolism.
Eating eggs with vegetables for breakfast is a great option for people who are losing weight.
2. Brown rice
Why is the weight loss of brown rice used by many people? Because the first reason is that they are a food rich in protein and fiber, which helps you stay full and eat fast.
100 grams of brown rice contains 4.5 grams of protein and only 218 calories. Not only is it good for your health, but brown rice is also a low-calorie protein that is great for weight loss.
3. Yogurt
As a protein-rich and low-calorie food, yogurt also contains a good amount of calcium, which helps to lose weight effectively and looks beautiful.
White yogurt is made from pure fresh milk; every white yogurt cup means 245g contains about 9g of Protein.
4. Oats
In 100g of oats, it contains 14g of protein but low in calories, high in fiber, magnesium, and vitamin B1 to help you lose weight to keep the skin beautiful, transmitted by many women.
5. Squash
Each 84g pumpkin provides 1.2g of protein besides, contains antioxidants, vitamins, and fiber. As protein food provides effective weight loss. Pumpkin seeds also contain a lot of nutrients every day for the body.
6. Almonds
In 30g, almonds provide 7g of Protein, high content of monounsaturated fat helps reduce cardiovascular diseases, helps to lose weight great.
7. Melon seeds
It is a vibrant protein food that is a familiar snack for each person. Every single can of melon seeds contains about 31g of protein or 61% of the body's daily value.
8. Tofu
85g of tofu will provide 7g of Protein. Besides, it also contains many other nutrients such as calcium, iron, and vitamin B12 to help burn excess fat to lose weight.
9. Corn (corn)
100g of sweet corn contains about 3g of Protein. You can eat boiled corn; steam can also be added to noodles and salads to lose weight effectively.
10. Cheese
High in calcium, protein, and good fats, phosphorus, so creamy cheese is also considered a protein, low fat, and carbs food for weight loss.
Usually, 1 slice of cheese (100 grams) makes up 32g of Protein.
Lose weight menu with low-calorie, low-fat protein foods
1. The first menu
Morning:
- A cup of black, unsweetened, unsweetened black coffee can give sugar and reduce it gradually.
- A piece of bread.
Noon:
- A piece of steamed salmon.
- A plate of mixed greens. Should make a salad from carrots, tomatoes, and cucumbers will be better for the weight loss process.
- A glass of green tea
Dinner:
- 100gr of boiled lean meat
- 1 plate of boiled vegetables
- 1 apple or 1 cup of fruit juice.
2. The 2nd weight loss menu
Morning:
- A cup of black coffee
- A hard-boiled egg and half a banana
- If you are hungry, you can eat more almonds or pumpkin seeds.
Noon:
- 100gr of beef or chicken breast, or you can substitute pork tenderloin
- 1 jar of unsweetened yogurt
- 8 cookies and 1 apple.
Night:
- Two slices of fried or grilled beef.
- 1 bowl of soup and 1 carrot.
Easy High Protein Low Fat Meal Video:
Now, plan a reasonable diet and add these foods to the menu every day to increase muscle and lose fat in the most effective way!
View more:
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- Weight Gain Meal Plan When You Want to Increase Muscle Mass Before Toning
- How Can I Lose Belly Fat in a Month?
Hopefully, the information above has helped you gain some more knowledge about “high-protein, low-fat foods” and bring some small value. Please share this article if you feel it is useful. Thanks!
