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The Protein Power: 6 Protein-Rich Foods & How They Can Help Transform Your Body

June 15, 2023

In recent years, protein has risen into the hall of fame, making it a selling point in many post-workout snacks such as milk, cereals, yoghurt, and granola bars. Much of its popularity came from its insane ability to transform the body. Want to lose weight? Get leaner? Stay in shape? Avoid age-related muscle loss? Protein has got you covered!

In this blog, we will extract what the diet craze is all about and drop six high-protein foods you can incorporate into your meal plan.

Protein as a mighty macronutrient


How well do you know proteins despite their immense fame?

Proteins are made of tiny building blocks called amino acids, of which nine are essentials, meaning they are required for normal body functioning but are not naturally produced by the body. Therefore, you must consume them regularly in your diet.

To cut to the chase, your body needs protein as they support cell structure, hormone synthesis, immune function, movement, and many more.


Six ever-loved, protein-rich foods to include in your diet


Protein is not a grave concern when it comes to nutrient deficiencies. According to a study, the average healthy individual requires a minimum of 0.7 grams of protein per kilogram of body weight, which most people consume sufficiently through their normal diet.

Nonetheless, protein remains to be one of the most sought-after nutrients in food and beverage products due to its incredible benefits to the body.

Here are six protein-rich foods to add to your next grocery list.



Eggs and proteins are two words intertwined. When we think of eggs, we think of protein, and vice versa.

Research has demonstrated that egg protein can help combat malnutrition, enhance muscle health, and boost satiety, which in turn contributes to weight loss. Additionally, egg protein offers a variety of other health benefits, such as protection against infections, reduction in blood pressure, and potential anti-cancer effects.

Protein content: 50 g or one large egg contains 6.3 g of protein


Cottage cheese

Cottage cheese is packed with protein and relatively low in calories, making it popular among athletes. Moreover, it is rich in essential nutrients, including B vitamins, calcium, phosphorus, and selenium, making it a nutritious and wholesome addition to your diet plan.

Protein content: 100 g of cottage cheese contains 11.6 g of protein


Chicken breast

Research reveals that the breast retains higher levels of protein and amino acid than other cooked chicken parts. Especially when boiled, chicken breast also offers high protein content with low-calorie value, potentially aiding in weight loss.

Protein content: 100 g of chicken breast contains 31 g of protein



Almonds are among the frontrunner plant-based protein sources, thanks to their remarkable protein and amino acid content. They are ideal for supporting muscle growth and are particularly beneficial for increasing endurance and reducing recovery time during intense physical training.

Protein content: 100 g of almonds contains 21.4 g of protein


Greek yoghurt

Not only is Greek yoghurt high in protein, it also contains other muscle-supporting nutrients, including bacterial cultures, calcium, and zinc. Research has shown that incorporating Greek yogurt into a training regimen can enhance strength, muscle thickness, and overall body composition compared to a carbohydrate-based placebo. This highlights the potential benefits of Greek yogurt for those engaged in physical training programs.

Protein content: 100 g of Greek yoghurt contains 10.3 g of protein



Bovine milk, more commonly known as cow’s or dairy milk, has recently been applauded as the new sports drink. Research suggests that it can serve as an effective post-resistance exercise recovery beverage. When consumed after a workout, milk has been shown to promote positive changes in protein metabolism, which in turn leads to an increase in muscle protein synthesis and ultimately results in an improved net muscle protein balance.

Protein content: 100 g of dairy milk contains 3.38 g of protein


Wrap up


We’ll just leave this here as a reminder that protein is an incredibly important macronutrient. With a balanced diet and exercise, protein can help you get fit, lose fat, bulk up, or trim down.

For a more wholesome and hassle-free diet plan, contact us for a complimentary sample of our delectable menu, meticulously crafted and cooked to perfection by our team of expert chefs. Experience the exquisite flavors and impeccable quality of our premium ready-made meals, completely obligation-free.


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