100 grams of Spinach have 3 – 5 grams of protein. It is recommended to have during lunch since it takes time for digestion. This one can be taken in many different forms like Spinach with Dhals, and Curry either by steaming or boiling.

2. EGGS:

An egg contains 6 – 7 grams of protein. Its recommended to eat cooked eggs rather than raw and also helps in weight-loss.

3. Almonds:

100 grams (10 – 15 pieces) of Almonds has 2 – 3 grams of protein. It is recommended to have between meals as raw or early morning which was soaked overnight. Snacking like these will not put on weight and as many health benefits

4. Green Peas:

100grams (A handful) of Green Peas have 4 grams of protein. This has a plenty of essential nutrients and is also rich in Vitamin C. Vitamin C acts as a major role for skin also. It can be baked or also can have as a side-dish for Lunch.

5. Peanut Butter:

One tablespoon of butter has 4 – 5 grams of protein. This one goes well with bread. Roasted Peanuts can also be a good gym break healthy snack.

6. Chia Seeds:

100 grams of Chia Seeds have 6 – 8 grams of protein. This one acts as a two in one. It can be sprinkled in Salads, a handful can be added in Water which is very good for digestion too. Adding this seeds to shakes gives a Creamy Texture.

7. Guava:

One guava has 5 grams of protein. This can be taken at any part of day. The fruit is also low in calories so that it can be had during diet days too.

8. Tofu:

100 grams of Tofu has 10 – 15 gram of protein. Tofu is very common among vegan – vegetarians which is good for lowering the cholesterol and is also a good source of calcium.

9. Soy Beans:

Soy beans have 17 grams of protein per 100 grams. This is also low in price which can be made in varieties like curry’s. This is also rich in Vitamin C which is very good for Skin.

10. Dried Apricots:

Apricots has 4.5 grams of protein per 100 grams. It is a very good source which is delicious and also rich in Nutrients, Iron, Potassium and Vitamin C.

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