Jul 07, 2025

Aarushi Bhadury

Natural Ways To Increase Protein In Your Diet

​Complete Proteins Defined ​

Proteins from animals (like meat, eggs, milk), along with soy and quinoa, are "complete proteins." This means they contain all essential amino acids your body needs, making them high-quality protein sources for optimal health.

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​Plant-Based Proteins ​

Many plant-based proteins are "incomplete," meaning they lack some essential amino acids. If you avoid animal proteins, ensure you eat a wide variety of these plant-based foods daily to get all necessary amino acids.

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​Lean Meats ​

Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein. They also provide vital nutrients like iron and zinc. Choose lean cuts like skinless chicken or lean ground beef to limit unhealthy fats.

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​Fish and Omega-3s ​

Fish like salmon, tuna, and mackerel are packed with protein and beneficial omega-3 fatty acids for heart health. Opt for varieties low in mercury, such as salmon, anchovies, and trout, for a healthier choice.

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​Dairy Products ​

Milk, cheese, and yogurt offer rich protein, calcium, and other key nutrients. Greek yogurt is particularly high in protein. Choose low-fat dairy options and moderate cheese intake to limit saturated fat.

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​Beans, Peas, and Lentils ​

A wide range of beans, peas, and lentils (like kidney beans, chickpeas) are fantastic plant-based protein sources. They also provide fiber, folate, potassium, iron, and zinc, making them very nutritious additions to your diet.

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​Nuts and Seeds ​

Nuts and seeds (such as almonds, chia seeds, peanuts) are protein-rich, offering healthy fats, vitamins, and minerals. Remember they are calorie-dense, so be mindful of your portion sizes to maintain balance.

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​Eggs ​

Eggs are a complete protein source, providing all essential amino acids your body requires. They also offer valuable vitamins, minerals, healthy fats, and antioxidants, making them a versatile and nutritious food choice.

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​Quinoa ​

Quinoa stands out as a unique plant-based complete protein. One cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber, along with important minerals like manganese and phosphorus.

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​Soy Products ​

Soy products like tofu and tempeh are excellent protein sources, especially beneficial for vegetarians and vegans. For example, a quarter cup of tofu typically provides around seven grams of protein.

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