Scallops are good post-workout food to relieve your tired, sore muscles. Steam, broil, or sear scallops in a hot skillet with a bit of avocado oil. Three ounces of scallops give you around 20 grams of protein with only a hundred calories. They are excellent for adding protein to your diet while keeping the calorie count low. Like shrimp, scallops have lots of protein and without a lot of fat. Source of iron, thiamine, copper, and manganeseĪll beans are good sources of protein, but here’s a list of the best sources.Beans health benefits include the following: There is a wide variety of protein-rich beans, all of which help you keep your weight down and build muscle. Beansīeans have grown in popularity as a healthy source of plant-based protein.

Low fat and great for muscle building, turkey is only slightly higher than chicken in cholesterol levels and within the recommended amount of cholesterol level for a healthy heart. This fatty acid helps produce serotonin, a chemical that helps you feel happier and more relaxed. Turkey contains less L-tryptophan than chicken. L-tryptophan is an amino acid that some people swear makes them sleepy. Slightly leaner than chicken, turkey has L-tryptophan, a fatty acid. This lean poultry is a great source of protein, niacin, and B vitamins. So, if you’re eating a lot of it, it may not be healthy, especially if you have high blood pressure.

One downside to eating cottage cheese is that, like many kinds of cheese, it’s high in sodium.

The calcium found in cottage cheese is good for building bones and muscles. One cup of cottage cheese gives you 28 grams of protein. Cottage CheeseĬottage cheese may get a bad rap, but it’s a healthy protein source called leucine, a muscle-building protein found in many dairy products. Cooking the shrimp kills off these dangerous contaminants, so they’re safe for you to eat. Raw shrimp carries bacteria, parasites, and viruses. Steam, boil, or poach your shrimp, but never eat it raw. Shrimp is high in omega-3 fatty acids that reduce inflammation, lower your cholesterol, and your risk of cancer. Three ounces of shrimp provide 18 grams with only 90 calories. If you’re looking for a low-calorie, low-fat protein, look no further than shrimp. The leanest cuts of beef include the following: It’s packed with plenty of protein, minerals, creatine, and B vitamins for energy.īeef is considered lean and is viewed as lean if it has less than 4.5 grams of saturated fats and 10 grams of overall fat. Research shows that lean red meat may increase lean mass dramatically along with weight training. It prevents muscle breakdown or muscle catabolism while you sleep, which enhances your muscle development. Slow- digested protein repairs your damaged muscles and tissue. Most of the protein in Greek yogurt is casein, a slow-digesting type of protein. It contains twice the amount as regular yogurt and has a mixture of slow-digesting casein protein and fast-digesting whey protein thought to increase lean mass.īesides protein, yogurt provides the following nutrition: The best choice in dairy food, however, is Greek yogurt. Greek Yogurtĭairy is a good source of high-quality protein. Whether you eat it fresh or from a can, tuna is a healthy choice if you’re trying to build muscle and lose weight. Because tuna is high in protein but low in calories and fat, it’s popular diet food for fitness fans and bodybuilders. Tuna is also vitamins B3 and B12, vitamin D, and minerals. A three-ounce serving of tuna gives you 20 grams of protein.

Like salmon, tuna is high in muscle-building protein and high in fatty acids.

Protects your brain health: Eating salmon can help reduce depression and lower anxiety.īesides this, salmon is a good source of B vitamins, selenium, and potassium.

Good source of protein: Eating a 3.5 ounce of salmon contains 22 to 25 grams of lean, healthy protein.

Helps you lose weight: Salmon is low in fat, helping you maintain your weight and lose belly fat.

You need some triglycerides, but too many in your blood increase your chance of heart disease. Triglycerides are leftover calories that get stored in fat cells for later use.

Reduces your risk of heart disease:: Eating salmon helps you lower your triglycerides.

Fatty acids decrease your risk of cancer, lowers your blood pressure, and lowers inflammation. Eating a 3.5-ounce piece of salmon supplies you 2.3 to 2.6 grams of fatty acids. Adults should eat 250-500 mg of combined EPA and DHA every day.

Omega-3 fatty acids: Your body doesn’t make fatty acids, so you need to get them from your diet.

Healthy food to lose weight