8 Proteins You Should Eat Every Week for Optimal Health

 8 Proteins You Should Eat Every Week for Optimal Health, According to a Dietitian

Eating enough protein every week is essential for optimal health. But with so many protein sources out there, it can be hard to know which ones are best for you. That's why we've asked a dietitian to break down the eight most important proteins you should be eating every week for your health. Read on to find out which proteins you should be adding to your meals!

1) Beans and legumes

Beans and legumes are some of the most nutrient-dense foods you can eat. They are an excellent source of plant-based protein and provide a good amount of fiber, vitamins, and minerals. Beans are an inexpensive way to add plant-based protein to your diet. You can find them dried or canned in any grocery store.

Popular bean and legume varieties include black beans, kidney beans, lentils, chickpeas, split peas, and pinto beans. They can be eaten on their own as a side dish, added to soups and stews, blended into hummus, or used as a plant-based meat substitute.

Adding beans and legumes to your weekly meal plan is an easy and nutritious way to increase your protein intake. They are also a great source of complex carbohydrates that will help keep you full for longer. Be sure to include at least one cup of beans or legumes each week for optimal health!

2) Eggs

Eggs are a great source of complete protein and can provide your body with essential nutrients such as vitamin D, selenium, and phosphorus. They also contain healthy fats, including omega-3 fatty acids. Eating eggs can help to keep you feeling fuller for longer periods of time, aiding in weight management.

When it comes to cooking eggs, there are a variety of options. You can hard boil them for quick and easy snacks, scramble them for breakfast, or even make egg muffins that you can grab and go. No matter which way you choose to cook them, they are a great addition to any meal. 

If you’re looking for a high-protein snack, consider pairing hard-boiled eggs with some fresh vegetables and hummus. If you’re looking for a more filling meal, try making an omelet with vegetables, cheese, and other ingredients of your choice.

Overall, eggs are a great way to increase your protein intake and should be included in your weekly diet.

3) Greek yogurt

Greek yogurt is a great source of protein that can be added to your weekly diet. It is an excellent way to get your daily intake of calcium and other essential nutrients, such as potassium and magnesium. Greek yogurt has a creamy texture and is an ideal choice for breakfast or snacks. You can top it with fresh fruit, granola, nuts, or honey for added flavor and nutrition. It also makes a delicious addition to smoothies, parfaits, and desserts. Greek yogurt is low in fat and sugar and contains probiotics, which help promote digestive health. For those looking for a plant-based option, there are plenty of vegan Greek yogurts available on the market.

4) Nuts and nut butters

5) Seeds

Seeds are a great source of protein and contain a variety of essential vitamins and minerals. They’re also a great source of healthy fats, fiber, and omega-3 fatty acids. Eating a variety of different seeds can help you get a wide range of nutrients and health benefits.

One of the best sources of plant-based protein is chia seeds. Chia seeds are loaded with nutrients such as magnesium, phosphorus, and manganese. Just two tablespoons of chia seeds contain four grams of protein and 11 grams of fiber. Chia seeds are also a great source of calcium, iron, zinc, and other important minerals.

Another great source of plant-based protein is hemp seeds. Hemp seeds are high in healthy fats, including omega-3 fatty acids, and are a good source of antioxidants. They are also a good source of iron, magnesium, zinc, and potassium. Just three tablespoons of hemp seeds contain 10 grams of protein and five grams of fiber.

Other types of seeds such as sunflower, pumpkin, sesame, and flaxseed are also great sources of protein and other nutrients. Eating a variety of different seeds will provide you with an array of essential vitamins and minerals that are important for overall health.

6) Seafood

Seafood is an important source of high-quality protein, essential vitamins and minerals, and healthy omega-3 fatty acids. Omega-3 fatty acids are important for brain and heart health, and can help reduce inflammation in the body. Seafood options like salmon, mackerel, sardines, trout, and herring are all great choices for getting a variety of nutrients into your diet. Aim to include seafood at least once a week. If you don't eat fish, you can still get some of the benefits by opting for a plant-based omega-3 supplement.

7) Tempeh

Tempeh is a high-protein, plant-based food made from fermented soybeans. It's a great source of essential amino acids, minerals, and vitamins, as well as probiotics and antioxidants. In addition to its impressive nutrition profile, tempeh also provides a unique texture and flavor that can be used to create delicious meals.

Tempeh is incredibly versatile and can be used in a variety of dishes such as stir-fries, salads, sandwiches, burgers, tacos, casseroles, and more. When cooking with tempeh, it's important to note that it should be cooked thoroughly to ensure it's safe to eat.

Eating tempeh on a regular basis has been linked to a range of potential health benefits including reduced cholesterol levels, improved gut health, and better blood sugar control. It's also an excellent source of vegan protein for those looking for plant-based sources of this important nutrient. 

Overall, adding tempeh to your weekly meal plan is a great way to enjoy a nutritious and delicious protein source. Try incorporating tempeh into your favorite dishes or experiment with new recipes for an exciting meal!

8) tofu

Tofu is an excellent source of protein, with 4-9 grams per 1⁄2 cup serving. It’s also a great source of iron, calcium, and other essential vitamins and minerals. Tofu is an excellent choice for vegetarians and vegans who need to get their protein from plant sources.

Tofu is low in calories and fat, making it a great addition to any diet. It’s also quite versatile, as it can be used in a variety of recipes such as stir-fries, soups, curries, casseroles, sandwiches, salads, smoothies, and much more. If you’re looking to add some extra protein to your meals, consider using tofu as a substitute for meat or fish.

Tofu is incredibly easy to prepare. All you need to do is drain it and then press out any excess moisture before cooking. You can then marinate or season it with spices and sauces before pan-frying or baking it. You can also purchase pre-flavored or pre-marinated tofu for even easier preparation.

Whether you’re a vegetarian, vegan, or just trying to add more plant-based proteins to your diet, tofu is a great option. Try incorporating it into your weekly meals for an easy way to get the protein and nutrients your body needs.