protein rich foods

Protein Dinner Ideas for Weight Loss That You Will Love

Protein Dinner Ideas
Facts about Protein Dinner
Conclusion

Are you trying to lose weight and searching for protein dinner options? Most people associate the phrase ‘weight loss’ with suffering, starvation, and sacrifice. They believe it requires them to give up foods that they enjoy eating and switch to food that is bland; lacking in colour, flavour, and texture. But this need not be the case. A protein rich dinner does comprise dishes that are not only healthy but also quite tasty. They support you in your zeal to lose weight.

High Protein Dinners for Weight Loss

Let us explore the different ways of making a high protein dinner that is nutritious and easy to digest. Apart from helping you lose weight, these dishes will be something you would simply relish in your dinner. 

1. Idlis

Idlis are light and easy to digest, as they hardly have any oil. They are prepared by steaming fermented batter made from rice and urad dal in a ratio of 4:1 along with some fenugreek seeds. Urad dal in these idlis makes them a good high protein dinner option. Idlis are typically eaten with coconut chutney and sambar made from tur dal or masoor dal; all of them are high in proteins. 

You can make idlis from many other protein-rich ingredients like semolina, moong dal (both washed and whole), oats, ragi, daliya, etc. Another interesting way to make idlis is to stuff them with crushed nuts such as cashews and almonds while steaming them. If you have some leftover idlis, you can break them into little pieces and make an upma. You can also saute some vegetables and add the idli pieces along with some spices.  

2. Dosas

Dosas are generally eaten with sambar and coconut chutney. This combination, apart from being rich in proteins, gives you a balanced diet consisting of many other nutrients, such as vitamins, minerals, carbohydrates, and fats. You can use various fillings on your dosa as per your choice, including potato sabzi, paneer, pasta sauce, vegetables like onions, tomato, and capsicum. You can have a plain dosa too along with sambar and/or chutney.

You can make dosas from many other ingredients too such as rava, ragi, oats, wheat flour, moong dal, etc. They do not require any fermenting. Just mix some curd, water, salt, and some fenugreek seeds. Mix well and let the batter rest for a few minutes. Once the batter is ready, you can start making the dosas.

You can save time by using readymade dosa batters. They are easily available nowadays at various supermarkets. No need to waste time washing, soaking, grinding, and fermenting. All you have to do is adjust the batter viscosity as per your requirements and then start preparing the dosas right away.

3. Rice and Lentils

Most people enjoy having rice with lentils at dinner. Apart from being a protein rich dinner, this combination is easy to digest and provides many other essential nutrients. When you team it with salads, it makes your diet all the more nutritious. Lentils such as pulses, rajma, chickpeas, or black chana when cooked with whole and ground Indian spices go well with rice.  

4. Khichdi

Instead of cooking rice and lentils separately, you can cook them together in a pressure cooker along with spices and salt to prepare khichdi. It takes just 5 minutes to make. Since it is healthy and light on the stomach, most people eat it when they do not feel well. Khichdi is a great high protein dinner and wonderful comfort food. 

5. Paneer or Cottage Cheese

You can eat paneer with rotis or rice and salad at dinner. Paneer is rich in proteins and is a highly versatile item that you can cook in various ways; kadhai paneer, shahi paneer, malai paneer, paneer bhurji, paneer kebabs, etc. Dishes made with paneer are all tasty, nutritious, and healthy.

Things to Remember When Preparing Protein Dinner

Here are certain important facts about your protein rich dinners that you need to keep in mind” 

  1. A high protein dinner will keep you full and prevent hunger pangs. It stops you from overeating and snacking, making it easier for you to lose weight. Another important function of proteins is to boost metabolism, that is, burning more calories to digest protein-rich food. This is another way to lose weight. 
  1. We tend to eat the most at dinners. But this is not how it should be, since our metabolism slows down at night. The body does not burn the food into energy as fast at night as it does during the daytime. That’s why most doctors recommend we eat like a king at breakfast, like a prince at lunch, and like a pauper at dinner. This will help in keeping our weight under control.  
  1. Depending on our gender and stage of life, that is, childhood, adulthood, old age, pregnancy, our protein requirements vary. So, we should eat accordingly and choose those protein sources that fulfil our needs easily. 
  1. Many people believe that vegan or vegetarian foods cannot fulfil all their protein requirements. This is incorrect. If you eat a variety of plant-based foods wisely, you will surely get all the proteins you need. 

Conclusion

We hope you enjoyed reading this article and found it useful in planning your protein dinner daily. Having a protein-rich dinner will keep you satiated during the night and will keep you from bingeing on midnight snacks. However, it is important that you opt for protein sources that are  light on the stomach and not the ones that are difficult to digest.

High Protein Nuts And Seeds To Include In Your Diet

Benefits of Protein Nuts
Protein Nuts for Daily Diet
Protein Seeds for Daily Diet
Nuts and Seeds Daily Requirement
Adding Nuts in Diet Plan
Conclusion

Nuts and seeds make for extremely nutritious food sources which are often mistaken to be loaded with fat and calories. However, this is far from the truth. Infact, these delicious nourishers are high on proteins and come loaded with fibre, vitamins, and minerals. Taken in moderation, high protein nuts offer you a healthy source of iron as well as good fat. 

If you too want to reap their benefits, simply start on a nuts diet plan by including one high protein nut in your diet at a time and experience the results as they unfold. 

Benefits of Protein Rich Nuts

If you are looking to start a nuts diet plan, it is best to understand why it will help you. Here are some benefits of high protein nuts:

  1. Nuts give you a sustainable boost of energy throughout the day and keep you full for longer. This prevents any urges to binge eat and get distracted from your diet.
  2. High protein nuts and seeds, when taken in moderation, help enhance your immune system and are a great intake, especially during the winter months. They help fight common infections, cough, cold, and flu. 
  3. Nuts are great brain foods. Walnuts and almonds are known to boost your brain’s cognitive function, memory, and retention. 
  4. Protein rich nuts lend instant muscle strength and help the muscles overcome fatigue after a strenuous workout. They aid recovery and are perfect as a pre and post workout intake. 
  5. Although high in fat, high protein nuts and seeds contain good fat that eventually helps you maintain your heart health and keeps bad cholesterol at bay. 
  6. If you are regularly consuming a high protein nut, in the recommended quantities, it is sure to aid your weight loss efforts.

7 High Protein Nuts to Add to Your Diet 

Let’s take a look at the different kinds of high protein nuts that are beneficial for you and the benefits that you will get by including them in your diet:

1. Almonds

Almonds are mainly seeds. However, they have been considered to be nuts by people for several decades. They are rich in protein and antioxidants. They help you prevent several deadly heart diseases, cancers, and ageing. Add them with a few other fruits to make a full breakfast with these nuts.

2. Walnuts

Walnuts are some of the most powerful protein rich nuts available in the market. They are also rich in healthy fat. They even contain ALA (alpha-linolenic acid), which is a form of omega 3 fatty acid. Consuming ALA for a certain period can help keep your body from several heart diseases.

3. Pine Nuts

Pine nuts have a sweet taste and a soft, buttery texture. Apart from protein, they contain 23 gm of fat which comes from unsaturated fats. Pine nuts also contain high inflammatory elements that prevent cancer from spreading all over your body.

4. Peanuts

Peanuts are rich in plant-based protein that helps your body prevent several diseases and makes your muscles stronger. They are also a great source of biotin, one kind of vitamin that helps the body to convert food into usable energy throughout the day.

5. Hazelnuts

Hazelnut is also a great protein nut that helps in lowering the risks of heart diseases. They help your body to reduce LDL (bad cholesterol) and increase the production of HDL (good cholesterol).

6. Brazil Nuts

Brazil nuts are the biggest nuts in size that contain not only protein but a healthy amount of fibre, vitamins, healthy fat, and micronutrients. You can make a full-fledged meal with Brazil nuts by adding a few other fruits, nuts, seeds, and dark chocolate pieces in a bowl.

Must-Have Seeds in Your Diet

Some of the major seeds are mentioned below. Take a look and decide which of these you would want to include in your diet:

1. Flaxseeds

Flaxseeds are a great source of protein, omega 3 fatty acid, fibre, and calories. Providing you with a plethora of health benefits, they can be a great addition to your diet.

2. Hemp Seeds

Hemp seeds are a great option for vegetarians and vegans. They are rich in protein and help in making your immune system stronger than before. They also contain healthy fat, antioxidants and fibre.

3. Chia Seeds

Chia seeds are a great source of omega 3 fatty acids, antioxidants, fibre, and protein. The way they work on your body is similar to how flaxseeds work. 

4. Sunflower Seeds

Sunflower seeds contain a good amount of vitamin E, unsaturated fat, and protein. They are also high in magnesium and fibre.

5. Pumpkin Seeds

These are rich in omega 6 fats, phosphorus, and monounsaturated fat. These are some of the most common seeds used by people on a daily basis.

These are some of the best high protein nuts and seeds that you can consider including in your diet for a stronger immune system.

The Daily Requirement of Nuts and Seeds

When you consume high protein nuts like almonds, walnuts, and hazelnuts, around 20gm- 35gm is perfect as a daily average. Around 32gm of cashews can also be added with other fruits and nuts to make a great snack for the daytime.

As long as seeds are concerned, around 25gm-35gm of seeds can be consumed daily. You can have chia seeds and flaxseeds water in the morning to maintain blood sugar level control, improve bone and muscle health, and expedite weight loss.

How to Use Nuts in Your Diet Plan

A nuts diet plan can bring you miraculous results if followed regularly. Nuts and seeds are mostly used in breakfast. You can add a few almonds or walnuts with your morning cornflakes or cereal for a healthy start to the day.

For lunch, make yourself a bowl of salad and around 40gm yoghurt. Spread a few finely cut almond pieces or peanuts on top of frozen yoghurt to make it even healthier.

For dinner, make yourself a healthy plate of pasta and add some chopped nuts on top of it to make it healthier and tastier. Even pancakes and low-fat waffles can be served well with finely chopped nuts.

Conclusion

Although a high protein nut and seeds diet can be beneficial, make sure you add them in the right proportion. Do not overindulge, for it can cause weight gain. When you consume nuts, you consume healthy fat and calories for good. Reduce your consumption of calories for the rest of the meals to balance the ratio of calories and fats in your diet.

Various Protein Types — Which One Is The Best For You?

Protein is one macronutrient that is considered to be super essential for the human body. Be it protein powders or natural protein sources, you’ll reap almost the same amount of benefits. Natural protein sources in vegetarian and meat are either boiled and cooked as per your liking and then consumed. Protein powders, however, are food supplements that you can drink either by adding water or milk. Before consuming proteins, it is imperative to know the various protein types suitable for you according to your body.

In this article, we will tell you all about protein types, helping you choose the best protein for body. 

Protein Types and Their Benefits

Adding proteins to your meals help you build your organs, muscles, skin, and hormones better. Adding any kind of protein foods to your meals will naturally enhance your physical appearance and if you are working out, the muscles will get the required support for better development. 

1. Animal Proteins
Your body needs enough amino acids to function properly. The animal proteins like chicken, mutton, and fish, that are known to be the basic meat foods, are good for your protein needs, as they provide all essential amino acids. Even pork can be included as a part of the same as it is a cooling meat, however, processed red meat is linked with some diseases. For all the right reasons, animal meat is considered the best protein for the body. 

  • Fishes of all types are good proteins, especially Tuna fish, which can be consumed cooked or in salads and is low in fat and calories but contains good proteins. It is found to be protective against cancer.
  • Even milk comes under animal protein, consumed in various supplemented forms, available for kids and elders alike. 

Benefits:

  • Lowers the risk of heart diseases
  • Improves cholesterol
  • Controls the weight
  • Reduces the risk of Type 2 Diabetes

2. Egg Proteins
While there are different types of proteins, a whole egg is one of the most nutritious and healthy foods for proteins. Even though it is quite hot, consuming it in the right amount will have better results in your physical development. Egg protein is widely consumed and can provide maximum benefits to the body with just one serving.

  • Eggs contain vitamins, healthy fats, brain nutrients, and eye-protecting antioxidants.
  • The whole egg, which has the yolk, is high in protein, while the egg white has pure protein. 
  • One whole egg contains six grams of protein and 33% of calories. In this case, an average human being can consume up to 3 to 4 whole eggs during the day to satisfy their nutritional and protein needs. 

Benefits:

  • Increases muscle mass
  • Lowers blood pressure
  • Improves bone health
  • Helps with weight loss

3. Plant Proteins
Some plants that are used for cooking or consumed as juices are a very good source of proteins. Vegetarians who rely on plant proteins are always at a lower risk of health problems due to the meat proteins. This is a great option for all those who are vegetarian and are still on the lookout for the best protein for body. 

  • Beans, nuts, lentils, and leafy greens are a great source of natural proteins. These foods do not contain calories and usually don’t lead to any harmful effects on the body.
  • Plants like Quinoa contain all the essential amino acids that a human body needs.
  • Peanuts contain enough fiber and magnesium with high protein. 

Benefits:

  • Acts as a building block for muscles
  • Great for the tissues
  • Lowers the risk of cancer, heart diseases, and diabetes
  • Beneficial for weight loss
  • High in fiber; helps with digestion

Best Protein for Body

Since there are different types of protein, specifying the best protein for the body is a little difficult, as each individual has unique needs. However, plant proteins, under most conditions, are considered to be the best proteins for the body. 

Among all the different protein types, plant proteins have very few risk factors. While over-consuming them might have some side effects but the damage is not severe. Plant proteins do not affect heart health like mutton or pork, making them the best protein for body. 

Different Types Of Protein Powder

When we talk of protein powder supplements, there are several misconceptions shrouding them. It is assumed that protein powders can make one overweight, build too much muscle, make you look bulky, and are loaded with chemicals and much more. 

However, when you buy your protein powder supplement from a trusted brand and pay attention to the ingredients, you can be assured of controlled and best nutritional intake per serving with best results. Protein supplements help you overcome any protein deficiency in your diet by fulfilling your required dietary intake on a daily basis. 

If you are looking for the best type of protein powder, it is first important to understand what are the different types of protein powders available to pick from. Here is a list of protein powders that you can explore to pick the one that best suits your needs –  

  • Whey Protein Powder
  • Casein Protein Powder
  • Egg protein Powder
  • Pea Protein Powder
  • Hemp Protein Powder
  • Brown Rice Protein Powder
  • Mixed Plant Protein Powder

These protein powders work just like natural sources of protein. The only difference is that your body gets it in the form of easily absorbable and fast-acting powder. The brand is always important if you are consuming packaged protein powders. 

While Casein-based protein powders are slow to digest and offer sustained energy, pea protein is popular as a vegan protein choice enriched with BCAAs (Branched Chain Amino Acids). Egg protein, on the other hand, offers great results to body builders just like whey as it is one of the most neutral forms of protein powders. However, if one is searching for the best type of protein powder, then we must say that it depends on the needs and requirements of the consumer. 

Conclusion

Although the market is flooded with different types of protein powders, it becomes imperative to understand that the best type of protein powders are concentrated forms of high protein. They can be consumed conveniently, as meal preparation saves your time without making you compromise on the necessary protein intake. 

Protein is also good for your kidney and the important thing to remember is that protein powders are helpful only if your exercises involve strength training and heavy weight lifting. Otherwise, natural protein sources are enough for your functional training purposes. Nonetheless, protein being one of the great macronutrients, we are often searching for the best protein type for consumption and we hope that you found the one in this article. 

Medically reviewed by Dr. Aarti Nehra

10 Best High Protein Foods to Eat

Protein is one of the essential components that help our bodies stay healthy and strong from the inside. The lack of protein in our system can cause severe issues like marasmus, impaired mental health, organ failure, shrinkage of muscle tissues, and weakness of the immune system. 

If you are someone who needs to keep your protein intake on track, check out these ten most delicious yet accessible protein food items to make your routine healthier and more effective for your body.

10 Best sources of protein 

#1. Eggs

Whole eggs

Eggs can easily be considered one of the most delicious yet healthy sources of protein that are easily accessible in our day to day life. Whole eggs are among the tastiest and most nutritious sources of protein. Our body needs regular protein intake to repair tissues, hydrate our skin from the inside and build certain hormones daily. Eggs are rich in minerals, vitamins and fat components. Even a water-egg-poach or an omelette can give you your daily dose of protein without compromising your health. Also, eggs are low-carb and low-calorie intakes that aid your weight loss journey as well.

#2. Dry fruits like Almonds and Peanuts

essential vitamins

Almonds are the storehouses of energy, and a few nuts can give you enough strength to go about your entire day without any fatigue, tiredness and restlessness. Especially if you are a vegetarian, nuts are something you should never skip in your diet. Grab a few of them in the afternoon or morning. It boosts your system real fast and makes you ready to face the day with a healthy attitude that comes from within. Apart from protein, several minerals like calcium, copper, magnesium, potassium, phosphorus and essential vitamins like vitamin A-C-E-K are also present in dry fruits. Apart from that, a peanut is also a highly effective source of protein. Even peanut butter has a good amount of protein in it.

#3. Yoghurt or other dairy products

protein and minerals

Yoghurt, if made from whole milk packs, is filled with protein and minerals. Apart from that, milk, cheese, and other dairy products are a great source of protein. They also have vital minerals like calcium and vitamin D. However, over-consumption of certain products may be harmful at times. It can increase your body fat and cholesterol level. Always try and consume some skim or low-fat dairy products that will keep you healthy without harming it in any way.

#4. Lean meat

lean meat

Lean meat contains a considerable amount of protein (around two more grams of saturated fat than chicken). In addition, vitamin B12 is an essential component of lean meat that helps keep skin disorders in check. Other minerals like iron, zinc are also found in lean meat.

#5. Soy

soy

Soy is known to be an essential food item that can reduce your cholesterol level magically. Around 40gm of soy has the power to keep your cholesterol low by 3%-5%. A healthy heart is integral in our system, and soy is an ingredient that directly and indirectly improves our heart conditions. Beans are also effective sources of protein that can make you feel full for the most amount of time in the day. Therefore, it reduces the over-eating tendency and keeps your health in check.

#6. Oats

natural protein foods

Oats are some of the most nutritious and healthy grains available there in the market now. Vitamin B1, Magnesium, and manganese can be found in oats that help our bodies to maintain a healthy immune system. Wheat gluten is also a source of good protein if appropriately consumed. However, it is better to go for oats since it contains healthy ingredients. Many people are gluten intolerant, and therefore, oats are the better option for them to choose.

#7. Broccoli

Protein supplements options

Broccoli is one of those vegetables rich in vitamins like vitamin K, E and minerals like potassium. Broccoli is a rich source of dietary fibre and proteins as well. In addition, broccoli provides us with bioactive nutrients that eventually help us fight deadly diseases like cancer.

#8. Tuna, salmon and sardines

Protein supplements in india

These are some of the most effective sources of protein to come from seafood. They can be baked or served in dishes. The preference is subjective. However, it is effective in all ways. It is rich in protein and omega-3 fats. Seafood, in general, consists of all the essential amino acids that our body needs. Therefore, it is a complete source of protein and has immense health benefits as well. It is also low in fat. Consequently, it does the job of keeping your body weight under check as well.

#9. Quinoa

Protein foods

Quinoa is a seed from spinach, beets and chards. It contains all the necessary amino acids and is extremely low in fat as well. It has evolved to become a popular food option in today’s world. It contains extraordinary amounts of fibre, antioxidants, minerals, and vitamins. It is very often used as a replacement food item for white rice, and rightfully so.

#10. Protein supplements

Protein supplements

High Protein snacks or Protein foods supplements are readily available and ready to use. You can prepare them as your go-to protein source when on the move or in a hurry. They are best had before or after a workout. However, do not forget to consult with your doctor or trainer for the correct dosage. 

Protein is the nutrient that helps in mass building, repairing specific health-related issues and keeping the immune system strong from the inside. The food options mentioned in this article are all easily accessible yet effective sources of protein. Add a few of these to your regular diet to feel a change in your health in very little time.