Are you that someone who has heaps of work on his head and due to time constraints neglects his health? If you are the person who spends his day in a caravan and have almost no stopping or pausing, then what you may definitely need is dozens of protein rich quick bites. You cannot always depend on your timely meals for your source of proteins because this may not be possible when you are flooded with work and have absolutely no time to even lift up your head. So here I present a list of foods that are dense with proteins and are easy to carry wherever you go. Here they are:-
- Bread+Peanut butter-
Peanut butter is one such thing that most of us loved having during our childhood days. So, even now it is one of the most likeable and preferred sources of energy and proteins. One tablespoon contains approximately about four grams of proteins, 5 grams of fats and 100 calories. You can have it in your breakfast by spreading it on wheat bread. You can also add any toppings according to your preferences.
- Milk and Protein shakes-
A full glass of milk on a daily basis is the best healthy habit to be followed. Milk, as the experts have to say, is the best food. So skipping this would be a mistake. If you are not a milk lover then you can preferably add flavors to it. Protein shake is a famous term among the gym-people. Protein powders are available in the market, which have high contents of proteins in it. This is a perfect solution for those who work out.
- Protein Bars-
These are easily available in the market. Each and every other protein bar is different in its composition, some may be high in fats the other in proteins. Make sure that you select the right one which has superior amounts of proteins in it. There are fats and carbs dense bars too, try and avoid them because it will make us gain weight.
Egg white is a rich source of protein. The highlight of this food is that it has almost no cholesterol or fat. So, for a mini meal you can just toss 2-3 egg whites on the pan for a quick nutrition meal, you can add onions and pepper if you want an omelette.
- Cottage cheese-
A cup of cottage cheese contains on an average 30 grams of protein and around 100 calories. It has almost zero fat. Cottage cheese alone may not appear to be a want to-have food, so you can mix it up with the fruits of your choice to make up a healthy meal.
- Beans/ legumes-
Beans and legumes are one of the best options when it comes to protein rich foods and are considered the best protein source for vegetarians. Legumes include peas, lentils and beans like Pinto, garbanzo and soy beans are all packed with protein. Beans are also loaded with dietary fibers and essential amino acids. Beans contain an approximate 9 mg of protein per gram, and some varieties also contain 12g per 100 grams.
Nuts like cashew, almonds, and peanuts are again high protein food. Highest amount proteins are available in Brazil nuts. One ounce of Brazil nut is sufficient to fulfill the protein requirement for the day. Too much of fats may not be a good option as they may accumulate more fats.
It should be kept in mind that a healthy snack should not only comprise of proteins itself, it should be an optimum mix of vitamins, minerals, fats etc. I recommend you to include any of the above bites in your daily diet, mainly because you can carry them anywhere. You can consume at least these foods and still be at the pink of your health. So right away! Pack your tiffins with proteins!