Sardines
Sardines are rich in protein, omega-3, vitamin D, vitamin B12, calcium and potassium. In addition to nutritional value, sardines are reasonably priced and easy to prepare, making it easy to add this fish to your weekly menu.
Fresh cheese
A cup of cottage cheese provides about 25 grams of protein, making it a great breakfast and snack. Whole cheese is rich in casein - a protein that is characterized by slow digestion and absorption. Supplementing casein before bed helps muscle recovery.
Eggs
Eggs are one of the foods with a high concentration of amino acids. Eggs are also a rich source of other essential nutrients such as choline, lutein and zeaxanthin. These are important for eye and brain health.
Beans
Peas and lentils have anti-inflammatory effects and are rich in fiber, which helps support heart and intestinal health.
In addition, beans are a source of plant protein. To increase both protein and fiber, try mixing beans or lentils in dishes with ground meat.
Milk
cow's milk is a often overlooked choice, especially for men over 50. However, this is a nutritious choice worth considering.
With 8 grams of protein per cup, milk is an easy way to supplement protein, calcium, phosphorus and vitamin D. These nutrients all support muscle and bone health.
Beef
Every 100 grams of beef provides 27 grams of complete protein. Beef also provides vitamin B12, zinc and selenium. You can grill beef to make a mixture of meatballs or make meat sauce, stew, and grill.
Tofu
Tofu is a complete plant-based protein alternative, meaning it contains all the essential amino acids. Every 100 grams, tofu provides 17 grams of protein, along with calcium and phosphorus.
Tofu also provides nearly 15% of the daily iron requirement for the body. However, since this iron is plant-based, combining it with a source of vitamin C such as bell peppers may help increase absorption.
Chicken
A 100-gram serving provides 23 grams of protein and very little fat. You can add chicken to sandwiches, mix it with salads, use it as a main dish or add it to stews, soups to add protein and flavor.
