While there’s nothing wrong with a bit of grilled chicken as a great source of lean protein, eating it for every meal can get a bit monotonous. Put some spice back into your fitness diet with these excellent alternatives for muscle-building protein!
Greek yoghurt
Greek yoghurt contains twice as much protein as regular yoghurt, with a relatively small 170g portion yielding around 15g of protein. Most Greek yoghurt is plain, which makes it incredibly versatile – mix it with fruit, add it to a salad, or even use it as the base for a pasta sauce.
Cottage cheese
Another versatile choice, cottage cheese can be incorporated with either sweet or savoury flavours, and is low in sugar, carbs and fat while being high in protein. Specifically, cottage cheese is rich in casein, a slow-digesting protein, making this a great choice for a before-bed snack.
Eggs
You probably know that eggs are a great protein source, but did you know that a single egg gives you more than 10% of your daily protein intake? Scrambled, poached or boiled, eggs are packed full of nutrients, and should be a staple in any fitness diet.
Steak
This is probably your go-to chicken alternative, and makes an excellent (if slightly pricey) alternative to grilled chicken. Just 85g of red meat gives you around half of the protein you need to sustain your gains, as well as a vital amino acid that boosts muscle function. Even if you can’t afford to make steak a staple in your diet, it makes a delicious and guilt-free reward.
Yellowfin tuna
Not only does yellowfin tuna have high levels of protein, it’s also packed full of omega-3 fish oils, which help reduce the risk of high blood pressure and heart disease. Yellowfin tuna is also an excellent source of potassium, which plays a significant role in muscle relaxation and recovery.
Lentils
With a massive fibre content, lentils help you feel full for longer, and are a great meat alternative for veggie fitness fanatics. 100g of lentils yield 9g of protein, and these unassuming legumes are also very low on fat. If you’re wondering what to do with them, the possibilities are almost endless, from curries and stews to salads and even a vegetarian cottage pie.
Nuts
If you’re a certified snacker, you should be reaching for nuts. High in protein and rich in calories, nuts can help you reach both your protein and calorie goals. Go for a bag of mixed nuts so you can enjoy the benefits and flavours of a variety of healthy treats!
Quinoa
Once you figure out how to pronounce its name (hint: it’s keen-wah), quinoa is an unrivalled superfood to have at your fingertips. Aside from meat, quinoa is the amongst the most protein-rich foods out there, and has an incredible array of beneficial nutrients, amino acids and more. So next time you’re staring unexcitedly at yet another piece of grilled chicken, you’ll be able to mix it up with some delicious protein-rich alternatives without compromising your diet!
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