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Written By: Editorial Team | Updated : November 26, 2014 11:57 AM IST
Protein is an essential nutrient required by our body. It is not only needed for muscle repair, for proper hair growth, but also performs other vital functions in our body. Women over 19 years of age need 46g of protein a day while men over 19 need 56g of protein a day, according to Centers for Disease Control and Prevention.
Here's a list of high-protein snacks you can easily fit into your busy routine:
Cottage cheese: Cottage cheese or paneer is a healthy source of protein, mosre so for vegetarians who have limited options of protein-rich food. One can make paneer rolls or sandwich for evening snacks which gives energy and keeps hunger pangs at bay. One cup of cottage cheese contains about 25 grams of protein.
Tuna: Tuna not only is rich in protein but also has omega-3 fatty acids which have benefits like lowering risk of a stroke and more. One can of tuna can have as much as 25 grams of protein. (Read: Omega 3 fatty acids why you need them in your diet)
Pumpkin seeds: Another option for vegetarians is pumpkin seeds. These make for a good snack when you are craving for junk food. They will fill your stomach. They also contain magnesium and zinc and are low in calories. A half cup of pumpkin seeds could contain as much as 14 grams of protein.
Chocolate milk: A yummy way to get your protein is by drinking a glass of chocolate milk. You can have it during breakfast or before you hit the sack as it ensures a good night's sleep. A glass of chocolate milk can have between eight and 11 grams of protein. (Read: Milk in the benefits of doodh)
Hard-boiled eggs: These not only add good fats to your body, but also pack in other vitamins and keep your eyes, hair, bones healthy. They are a good breakfast option. One hard-boiled egg provides roughly six grams of protein.
Almonds: Soak almonds overnight in water and eat them in the morning. Almonds has very low number of calories and is great for your body. You can eat it as a snack before going to the gym, even diabetics can consume almonds. You can get 6.4 grams of protein from 25 raw almonds. (Read: Almonds how they can help you lose weight!)
Oatmeal: A good breakfast option, oatmeal provides the necessary fibre your body needs. It also prevents constipation and has a low GI. A serving of oatmeal can have as much as five grams of protein. (Read: 5 reasons to start eating oats today)
Peanut butter: Peanut butter on a toast makes for a healthy and tasty snack. People on a weight loss diet can also eat this in moderation. It is rich in potassium and dietary fibres and has a slow release of energy which keeps you full for longer. A tablespoon of peanut butter contains about four grams of protein.
With inputs from IANS/Huffingtonpost.com
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