The human body needs proteins for normal life: it is they that contribute to the growth and restoration of muscles and help not to gain extra pounds.. The US RDA recommends that protein should make up approximately 10-35 percent of our daily diet..

Most people think the only source of protein is meat.. However, this is not the case. Here are a number of other protein-rich foods:.

Eggs.

Eggs are rich not only in protein, but also in vitamins B6 and B12, folic acid and many other vitamins and minerals that are good for health and fill our body with energy.. Although there is an opinion that there is a lot of cholesterol in eggs, this cholesterol is “good” and is unlikely to harm us..

Cottage cheese.

There are 13 grams of protein in half a cup of cottage cheese, so people involved in sports are recommended to include cottage cheese in their diet.. If the taste of cottage cheese is unpleasant for you, try mixing it with nuts, fruits and cinnamon - this will make the “dish” even more healthy.. Cottage cheese also has a lot of calcium, which is simply necessary for the health of muscles and bones..

Greek yogurt.

Greek yogurt has twice the protein and less carbohydrates than regular yogurt, which is why it's so popular with people with diabetes.. A cup of Greek yogurt will provide you with 20 grams of protein.

nuts.

Almost all varieties of nuts are rich in protein and various beneficial vitamins and minerals, so you should definitely include them in your diet..

chia seeds.

Tiny chia seeds are not as simple as they might seem: in addition to protein, they are full of healthy omega-3 fatty acids and antioxidants, so they are often recommended to be eaten before starting workouts..

beans.

Beans for vegetarians - the main source of protein. Almost all legumes (and even soy) contain a fair amount of protein..

Quinoa (rice quinoa, quinoa, quinoa).

The second source of protein after beans is quinoa, which is why vegetarians love it so much.. There are approximately 24 grams of protein in one cup, not to mention all the other nutrients..

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