when the subject increase protein intakemany people immediately think of chicken breast. In fact, meat is rich in macronutrients, but there are other options that can match or exceed your protein intake.
My teacher is Giuliana Andrade, a nutritionist. big city. “Fish-like” salmon and tunaFor example, it provides high-quality protein with good fats such as omega-3s, which have anti-inflammatory properties and promote muscle recovery,” he says.
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Another option that is even more economical than the others is egg. “It contains about 6g of protein per unit and has good biological value, which means the body can absorb and utilize almost everything in it,” added the expert.
Eggs are rich in high-quality protein and are perfect for breakfast.
For vegetarians, a combination of legumes and cereals is a good option. A good example is the classic beans and riceHowever, there are alternatives, such as: lentils and quinoa or chickpeas and oats. “This combination ensures a complete amino acid profile, which is essential for those following a vegetarian diet,” Juliana emphasizes.
Finally, protein dairy products stand out. The list includes: Greek yogurt and cottage yogurt.
Cottage cheese is a low-fat source of protein, perfect for a light and practical meal.
“Achieving your daily protein goals goes far beyond grilled chicken. The key is variety. Incorporating a variety of sources throughout the day provides nutritional balance, improves dietary compliance, and maintains the enjoyment of food. It’s fundamental to any meal plan,” he concludes.
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