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Boost Your Protein Intake with These 7 Everyday Pantry Staples Published Jan 03rd, 2024
Boost Your Protein Intake with These 7 Everyday Pantry Staples

Besides helping you make those gains at the gym, protein is important for strong immunity. Here's how you can snack on a protein-rich diet every day. 

 

The Dietary Guidelines from the Food and Drug Administration advise adult females to aim for a minimum of 46 grams (g) of protein per day, while adult males should target at least 50 grams (g) of daily protein intake.

 

 

Why Protein is Important For Your Body? 

Proteins serve as the fundamental building blocks of the body, contributing to the formation of muscles, tendons, organs, skin, enzymes, hormones, neurotransmitters, and various essential molecules. Composed of smaller units called amino acids, proteins are important for numerous vital functions within the body. 

While the body naturally produces some amino acids, there are others, known as essential amino acids, that must be obtained through dietary sources. Different foods offer diverse amino acid compositions, with many lean meats and dairy products providing all the necessary amino acids. 

 

How To Calculate Your Protein Intake?

Calculating your protein intake involves considering factors such as your age, weight, activity level, and health goals. Here's a general guideline to help you estimate your protein needs:

  • Determine Your Body Weight: Your weight is a key factor in calculating protein intake. Make sure to use your current weight for accuracy.

  • Understand Your Activity Level: If you are physically active or engage in regular exercise, you may need more protein to support muscle repair and growth.

  • Set Protein Intake Goals: Protein needs are often measured in grams per kilogram of body weight. A commonly recommended range is 0.8 to 1.2 grams of protein per kilogram of body weight for sedentary individuals. However, athletes or those engaging in intense workouts might require more (1.2 to 2.2 grams per kilogram).

  • Calculate Your Protein Intake: Multiply your weight in kilograms by the recommended protein intake range. For example:

  1. For a sedentary person: Weight (kg) * 0.8 to 1.2 grams/kg

  2. For an active person: Weight (kg) * 1.2 to 2.2 grams/kg

 

Here's a simple example:

  • If your weight is 70 kilograms and you're moderately active, aiming for 1.5 grams of protein per kilogram:

  • 70 kg * 1.5 grams/kg = 105 grams of protein per day.

Always consult with a healthcare professional or a registered dietitian for personalized advice based on your specific health conditions, lifestyle, and fitness goals.

 

Best Sources of Protein You Can Stock In Your Kitchen

Here, we've listed down some easy ways to boost your protein intake from everyday staples. Remember, a high-protein diet helps in the overall development of the body, but you must consider consulting a doctor to check how it may affect your body. 

 

Food Item

 

Protein Content (per 100 grams)

 

Paneer

 

18g

 

Curd

 

4g

 

Kidney Beans

 

9.5g

 

Lentils or Dal

 

9g

 

Chickpeas

 

19g

 

Eggs

 

13g

 

Almonds

 

21g

 

Please note that these values are approximate and may vary based on specific brands or variations of the food items.

  1. Snack Smart with Paneer

Enjoying paneer as a snack is one of the healthier choices and best sources of protein. A 1-ounce serving of paneer provides 7g of protein, fewer calories, and more calcium. Pair it with whole grain crackers, tomatoes, or sliced apples for a satisfying snack.

 

  1. Swap Cereal for Eggs at Breakfast

Replace low-protein breakfast foods like toast and cereals with eggs. Three large eggs offer 19g of protein, keeping you fuller for longer and potentially reducing calorie intake later in the day.

 

  1. Boost Protein with Almonds

Add chopped almonds to your meals for a protein boost. Almonds, rich in magnesium and heart-healthy fats, contain 6g of protein per 1-ounce serving. They're a great addition to yogurt, cottage cheese, salads, or oatmeal.

 

  1. Go for Curd

Choose Curd as a versatile and high-protein food. With double the protein content of traditional yogurt, a 3.5-ounce serving provides 10g of protein. It's great with berries, chopped fruit, or dehydrated fruits. 

 

  1. Lentils or Dal

Lentils, or dals as commonly known in India, are indeed a staple in Indian cuisine, offering not only a delicious taste but also substantial nutritional benefits. The protein content in lentils can vary depending on the type. Here's an approximate protein content per cooked cup (about 198 grams) for some common varieties:

  • Arhar (Toor) Dal: Around 15 grams of protein

  • Urad Dal: Approximately 13 grams of protein

  • Moong Dal: Roughly 14 grams of protein

 

  1. Kidney Beans or Rajma

Kidney beans, commonly known as Rajma, are a nutritious addition to the diet. They are rich in protein, carbohydrates, and fiber, while being low in fat.In a typical 1-cup (177 grams) serving of cooked kidney beans, you can find approximately 15 grams of protein. This makes kidney beans a substantial source of plant-based protein, contributing to a well-rounded and nutritious diet. 

 

  1. Chickpeas or Chana

Chickpeas are renowned as a protein powerhouse, boasting a combination of proteins, essential nutrients, and minerals that contribute to overall health, strength, and fitness. In a standard serving of cooked chickpeas (approximately 1 cup or 164 grams), you can expect to find about 14.5 grams of protein. This makes chickpeas a valuable plant-based protein option, especially for those following vegetarian or vegan diets or looking to diversify their protein sources.

Embracing a high protein intake can yield a range of advantages, such as supporting weight loss, promoting muscle gain, and enhancing both body composition and metabolic health.

Shop authentic Indian pantry staples, peanut butter, Halal meat, and other vegan protein sources like tofu, soy, and more from trusted Indian brands.

With us, all your Indian grocery delivery to your door is free nationwide. Visit our online store, add healthy, green, and clean items to your cart, and have them delivered to your doors in no time.

 

FAQs

  1. How much protein does my body need?

Your protein needs depend on various factors such as age, weight, activity level, and health goals. As a general guideline, the Recommended Dietary Allowance (RDA) suggests 0.8 grams of protein per kilogram of body weight for sedentary adults. However, athletes or those engaging in intense workouts may require more, ranging from 1.2 to 2.2 grams per kilogram.

 

  1. What are some vegan sources of protein?

There are plenty of plant-based sources of protein, including:

  • Legumes (dals, chickpeas, beans)

  • Tofu

  • Quinoa

  • Nuts and seeds (almonds, chia seeds, pumpkin seeds)

  • Whole grains (brown rice, oats)

  • Plant-based protein powders (pea protein, soy protein)

 

  1. Can I eat a protein-rich diet every day?

Yes, you can include a protein-rich diet in your daily meals. Consuming an adequate amount of protein is essential for overall health, muscle maintenance, and various bodily functions. Ensure a balanced diet that includes a variety of protein sources for optimal nutrition.

 

  1. Does high levels of protein affect my body?

In general, a high protein intake is considered safe for most people. However, extremely high protein intake over an extended period may lead to potential health issues. It's crucial to stay within recommended guidelines and consult with a healthcare professional or a dietitian for personalized advice.

 

  1. How can I build muscle without consuming non-veg?

Building muscle on a vegetarian or vegan diet is absolutely possible. Ensure you're getting enough protein from plant-based sources such as legumes, paneer, curd, rajma, and plant-based protein powders. Combine this with regular strength training exercises for effective muscle building. 

 

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