When the topic Increase protein consumptionMany people immediately think of chicken breasts. Although meat is rich in macronutrients, there are other options that equal or even exceed your protein intake.
Teacher Juliana Andrade, Nutritionist at Capitals. “Like fish Salmon and tunaFor example, they offer high-quality proteins combined with good fats, such as omega-3, which have an anti-inflammatory effect and promote muscle recovery.
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The other alternative, this one more economical than the others, is egg. “With around 6g of protein per unit, it has excellent biological value – meaning the body can absorb and use almost everything that is there,” the expert adds.
Eggs are a source of high-quality protein, perfect for breakfast
For vegetarians, good options include a mix of legumes and grains. A good example is classic Beans with riceHowever, there are also alternatives such as Lentils with quinoa or chickpeas with oats. “This union guarantees a complete composition of amino acids, essential for those who follow a vegetarian diet,” highlights Juliana.
Finally, protein dairy products stand out. The list includes Greek yogurt and cottage cheese.
Cottage cheese is a low-fat source of protein, ideal for snacks and practical meals.
He concludes, “Reaching your daily protein goal goes beyond just grilled chicken. The key is variety: Including different sources throughout the day promotes nutritional balance, improves diet adherence and keeps eating fun, which is key in any eating plan.”
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